Herbed-Farro Salad with Walnuts, Feta and Spinach

Farro, also known as emmer wheat, is another ancient grain getting a lot of attention. It’s the most common variety of wheat in Italy and when cooked, has a soft but crunchy texture. If purchased semi-pearled, it cooks in about 30 minutes. For this recipe, I used a parboiled farro from Trader Joe’s, which cut down the cooking time to only 10 minutes. I found this recipe while taking an online cooking class with Ellie Krieger, a registered dietitian, cookbook author and host of several television and online cooking shows.











Herbed-Farro Salad with Walnuts, Feta and Spinach


1 cup farro

½ cup walnut pieces, chopped

2 cups lightly packed baby spinach, chopped

½ English cucumber, diced

½ cup crumbled feta cheese

1 scallion, thinly sliced

¼ cup parsley leaves, chopped

3 tablespoons fresh dill, chopped

2 tablespoons extra-virgin olive oil

2 tablespoons fresh lemon juice

¼ teaspoon salt

Freshly ground pepper


Place farro in a large saucepan. Add enough water to cover by about 1 inch. Stir and bring to a boil. Reduce heat to low, cover and simmer until the farro is tender but still has some chewiness, about 30 minutes. Drain, then transfer the farro to a large mixing bowl and allow to cool. Toast walnuts in a dry skillet over medium-high heat, stirring frequently, until fragrant and lightly toasted, about 3 minutes. Set aside. Add the walnuts, spinach, cucumber, feta cheese, scallion, parsley, dill, oil, lemon juice, salt and pepper to the farro and toss to combined. Makes (4) 1-1/2 cup main course salads.

*Recipe from elliekrieger.com

Nutrition Note: The variety and versatility of whole grains adds depth and interest to any meal. Studies show that adding whole grains to your diet can increase satiety, keeping you fuller longer, which can lead to a healthy weight. Every fork full of this salad is bursting with nutrients.  Folate, iron and carotenoids from the dark leafy greens; fiber, magnesium and protein from the farro; omega-3 fatty acids from the walnuts; and vitamin C from the lemon juice. And, the healthy fat from the olive oil helps your body absorb them all.




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