Tired of the same old salad routine? Craving a healthy, flavorful meal that's quick to prepare and bursting with wholesome goodness? Then look no further! This ancient grain salad is the perfect answer. It's a vibrant mix of textures and tastes, combining the nutty earthiness of farro with the sweetness of roasted vegetables and a zesty lemon vinaigrette. It's a complete meal in a bowl, perfect for a light lunch, a healthy dinner, or even a make-ahead side dish for a potluck. This easy recipe is perfect for busy weeknights and is guaranteed to become a new family favorite!
Ingredients:
- 1 cup farro (or other ancient grain like freekeh or quinoa)
- 1 cup broccoli florets
- 1 red bell pepper, chopped
- 1/2 cup cherry tomatoes, halved
- 1/4 cup red onion, thinly sliced
- 1/4 cup Kalamata olives, halved
- 1/4 cup crumbled feta cheese (optional)
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- 1 teaspoon dried oregano
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
Instructions:
Step 1: Cook the Farro
Rinse the farro under cold water. In a medium saucepan, combine the farro with 2 cups of water. Bring to a boil, then reduce heat to low, cover, and simmer for 20-25 minutes, or until the farro is tender but still slightly chewy. Drain any excess water and set aside to cool.
Step 2: Roast the Vegetables
Preheat your oven to 400°F (200°C). Toss the broccoli florets and red bell pepper with 1 tablespoon of olive oil, salt, and pepper. Spread them in a single layer on a baking sheet. Roast for 15-20 minutes, or until the vegetables are tender and slightly caramelized.
Step 3: Assemble the Salad
In a large bowl, combine the cooked farro, roasted vegetables, cherry tomatoes, red onion, and Kalamata olives.
Step 4: Make the Vinaigrette
In a small bowl, whisk together the remaining olive oil, lemon juice, oregano, salt, and pepper.
Step 5: Dress and Serve
Pour the vinaigrette over the salad and toss gently to combine. If using, sprinkle with crumbled feta cheese before serving. Enjoy this delicious and healthy ancient grain salad warm or cold!
Cooking Tips for the Best Results:
- Don't overcook the farro: Overcooked farro can become mushy. Check it frequently towards the end of the cooking time.
- Roast vegetables until slightly caramelized: This enhances their sweetness and flavor.
- Adjust seasonings to your taste: Feel free to add more or less salt, pepper, and oregano to suit your preferences.
- Add protein: For a heartier meal, add grilled chicken, chickpeas, or lentils.
Delicious Variations:
- Mediterranean twist: Add artichoke hearts, sun-dried tomatoes, and a sprinkle of fresh parsley.
- Spicy kick: Add a pinch of red pepper flakes to the vinaigrette.
- Autumn flavors: Use butternut squash and Brussels sprouts instead of broccoli and bell peppers.
Nutritional Information (per serving, approximate):
This ancient grain salad recipe provides a good source of fiber, protein, and vitamins. Nutritional values will vary depending on the specific ingredients used. This recipe is a great example of quick dinner ideas and homemade cooking at its finest. For precise nutritional information, it's best to use a nutrition calculator with your specific ingredients.
This ancient grain salad is a perfect example of delicious dishes that are both healthy and satisfying. It's an easy recipe to follow, making it ideal for busy weeknights, and it’s packed with flavor and nutrients. Enjoy!