Farro Tabbouleh Salad with Lemon Mint Dressing

Tabbouleh, a Mediterranean staple, is traditionally made with cracked bulgar instead of farro. However, the addition of farro here provides an excellent source of both protein and fiber, and offers your guests an unexpected twist on a summer staple. Aside from the aforementioned protein and fiber from the farro, the other star of this dish, parsley, has a quite a few notable health benefits. Parsley contains more vitamin C than many vegetables, and packs a significant amount of iron, calcium, and potassium. It also contains flavonoids that act as antioxidants and vitamin A that works to promote healthy vision.

Finally, the vast majority of the fat in this side dish comes from the olive oil, widely considered to be a healthy dietary fat. Olive oil is a great source of mono-unsaturated healthy fats, which have been found to lower your total cholesterol and low-density lipoprotein, or “bad,” cholesterol levels. When consumed in moderation, this can potentially lower your risk of having a heart attack or dying of heart disease.

 

INGREDIENTS

SALAD:
  • 1 cup farro, rinsed well
  • 1 garlic clove, minced
  • 1 large cucumber, diced
  • 2 cups tomatoes, diced
  • ⅓ cup chopped flat-leaf parsley
  • 1 scallion, thinly sliced
  • ¼ cup feta cheese
  • ½ teaspoon salt
  • Freshly ground black pepper to taste 

DRESSING:

  • ⅛ cup olive oil
  • ½ cup tablespoons lemon juice
  • 1 tablespoon chopped fresh mint
  • ¼ cup chopped flat leaf parsley  

DIRECTIONS

  1. Cook farro as directed on package; set aside.
  2. Cut tomatoes into ¼ inch pieces and place in a bowl.
  3. Peel cucumber, halve lengthwise and scoop out seeds in center.
  4. Cut cucumber into ¼ inch pieces; add to tomatoes.
  5. Add minced garlic and scallion.
  6. Add cooled farro, parsley, feta, salt and pepper; stir to combine.
  7. Whisk together dressing ingredients and add to bowl.
  8. Marinate at room temperature about 20 minutes before serving.  

NUTRITION FACTS

Recipe makes: 6 servings; each serving: 180 calories, 6g fat, 6g fiber, 5g protein