Mediterranean Farro Salad with Chickpeas

This is a delicious, nutritious, and hearty salad that lasts for days in the fridge.

Inspired by Ina Garten’s Farro Tabbouleh with Feta.

Ingredients

  • 1 cup farro
  • 1/2 hothouse cucumbers, unpeeled, halved, seeded, and 1/2-inch diced
  • 1 (15-ounce) can organic chickpeas, drained
  • 1 cup grape tomatoes, halved
  • 3 scallions, green and white parts, thinly sliced
  • 1/2 cup chopped parsley (if you like parsley, use the entire bunch)
  • 1/4 cup chopped fresh mint leaves (or more)
  • 3 tablespoons olive oil
  • Juice of one lemon (about 4 tablespoons)
  • 6 ounces feta, 1/2-inch diced-not crumbled (optional)
  • 1/2 cup chopped pistachios
  • Pitted Kalamata olives, drained

Directions

  1. Rinse and drain the farro and place it in a large saucepan with 4 cups water and 2 teaspoons salt. Bring to a boil, lower the heat, cover, and simmer for about 20 minutes, until tender. Drain. I highly recommend cooking farro the way it is prepared in Charlie Bird’s Farro Salad.
  2. Meanwhile, combine the cucumbers, chickpeas, scallions, parsley, and mint in a large bowl. 
  3. Drain the farro and allow to cool for a few minutes.
  4. Add the warm farro to the vegetables and herbs and add olive oil, lemon juice, salt and pepper. Stir to combine.
  5. Carefully stir in the feta and olives.

*I have found with most beans and grain salads that much less oil is needed in the dressing than typical green salads. Therefor typical oil to acid ratios don’t apply.


Blue Zones Kitchen Black Eyed Pea Salad with Mint & Onions

Adapted from The Blue Zones Kitchen: 100 Recipes to Live to 100.

Ingredients

  • 1 pound black-eyed peas (or four 15-ounce cans, drained) (pinto or white beans work well too)
  • 3 green onions, tops removed and coarsely chopped (I chop the tops as well)
  • 1 carrot, peeled and grated (I like using 2 carrots)
  • 3 tablespoons red wine vinegar
  • 1 cup mint, chopped
  • 1/2 red onion, chopped
  • 1 cup greens like spinach, baby kale, or sweet dandelion, chopped
  • 1/4 cup extra-virgin olive oil
  • Salt and pepper (at least 1/2 teaspoon)
  • Dill (optional for garnish)
  • Juice of 2 lemon (my addition – I don’t think the vinegar adds nearly enough acid so I like to add lemon juice)
  • 3-4 roma tomatoes, chopped (my addition)
  • 1/2 cup italian parsley, chopped (my addition)
  • 1/2 teaspoon allspice (my addition)

Directions

  1. If using dried black-eyed peas, place them in a pot and cover with water. Bring to a boil; then reduce to a simmer and cover with a lid, tilting lid slightly to let some steam escape.
  2. Cook for an hour, or until peas are tender.
  3. While peas are still hot, mix all ingredients together in a large bowl.
  4. If using canned black-eyed peas, just drain, rinse, and heat on a stovetop over medium heat with all other ingredients until warmed through (5-6 minutes). (I usually use canned beans and don’t bother heating them).
  5. Garnish with dill, if using.
  6. Serve warm or cold.


Kettner Exchange Kale Salad {Copycat}

The kale salad at San Diego’s Kettner Exchange is arguably the best kale salad in town. I was so pleased with myself when I made a version that tasted just like it! This salad will make a kale lover out of anyone.

Ingredients

  • 1 bunch curly kale (Kettner uses purple kale)
  • 1/2 apple, thinly sliced (I use a mandolin)
  • 1/3 cup cup golden raisins
  • 1/3 cup Marcona almonds (or sliced roasted almonds)
  • 2/3 cup grated parmesan cheese

Dressing

  • 6 tablespoons olive oil (Kettner Exchange uses lemon-flavored olive oil and probably uses double this amount. I prefer it a little more acidic)
  • 2-3 tablespoons lemon juice
  • 1 tablespoon honey (I like mild clover honey for salad dressing)
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon pepper
  • Dash of red pepper flakes

Directions

  1. Whisk together the olive oil, lemon juice, honey, salt and pepper or place in a jar and shake well.
  2. Shred the kale as finely as possible. Place in a salad bowl and gently massage the kale with your hands until it starts to break down.
  3. Add the apples, almonds, raisins, parmesan, and dressing, and toss well to combine.
  4. Allow to sit 5 minutes and toss again.


Trader Joe’s Lentil Salad

Made from ready-to-eat items from Trader Joe’s, this is a quick, delicious, and healthy salad that holds up for days in the fridge.

Ingredients

  • 1 container Trader Joe’s Bruschetta Sauce (refrigerated)
  • 1 package Trader Joe’s Steamed Lentils (refrigerated)
  • 1 bag baby spinach
  • Feta cheese (optional)
  • Basil (optional)

Directions

  1. In a bowl, combine entire packages of lentils and bruschetta sauce.
  2. To serve – lay a bed of baby spinach onto the bottom of a bowl. Top with a scoop of lentils and garnish with feta cheese and torn basil.


Beet & Carrot Salad with Black Rice & Kale

This salad is inspired by Mendocino Farms’ Healthiest Side Dish in the World.

Ingredients

  • 2 cups shredded raw beets (about 3 small beets)
  • 2 cups shredded carrots (about 3)
  • 2 cups shredded kale (about 3 stems)
  • 1/3 cup golden raisins
  • 1/3 cup sliced roasted almonds
  • 1/4 cup black rice (this measurement is for uncooked) – add as much black rice as you’d like – the more the heartier.
  • a few tablespoons chopped, fresh mint
Dressing
  • 3 tablespoons olive oil
  • 3 tablespoons lemon juice
  • 1 tablespoon honey
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon pepper
  • 1 teaspoon freshly grated ginger

Directions

  1. Boil the black rice in about 2 cups of water until tender, approximately 20 minutes (or follow package instructions). Drain.
  2. Shred the beets and carrot (I use the shredder attachment on my food processor).
  3. Remove the stems from then kale and shred or chop finely.
  4. Meanwhile place all ingredients for dressing into a jar with a tight fitting lid. The salad will only need about half this amount so save the rest for another salad or just make a half batch
  5. Place all ingredients in a bowl and toss with about half of the dressing. Taste and add more dressing as needed.

Black Bean & Corn Salad (low fat)

Adapted from Rachel Ray

Ingredients

  • 1 can black beans (14 ounces), drained and rinsed
  • 2 cups frozen corn kernels (rinse in cool water to defrost quickly)
  • 1/2 cup cherry tomatoes, halved
  • A few basil leaves, julienned or a handful of chopped cilantro
  • 1/2 red onion, chopped
  • 1 avocado, cubed
  • 1/2 teaspoon ground cumin
  • Juice of one lime
  • 1-2 tablespoons olive oil (taste with one tablespoon and add another tablespoon if necessary)
  • 1/2 teaspoon salt, more to taste
  • Freshly cracked pepper
  • Crumbled tortilla chips for serving

Directions

Combine all ingredients in a bowl. Let stand at least 15 minutes for corn to fully defrost and flavors to combine, then toss again and serve with crumbled tortilla sprinkled on top.


3 Bean Salad

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Ingredients

  • 1/2 lb fresh green beans, cut into 1 inch pieces (canned works too)
  • 1 can garbanzo beans, drained and rinsed
  • 1 can kidney beans, drained and rinsed
  • 1/4 white or red onion, thinly sliced
  • 1/4 cup chopped pickled jalapeños
Dressing:
  • 2 tablespoons lemon juice
  • 2 tablespoons apple cider vinegar
  • 1/2 teaspoon dijon mustard
  • 1/4 cup olive oil
  • 1.5 teaspoons salt
  • 2 teaspoons sugar
  • 1/4 teaspoon pepper
  • pinch of cayenne pepper or red pepper flakes

Directions

  1. Bring a pot of salted water to a boil. Set up a large bowl of ice water. Add the green beans to the pot and cook until crisp-tender, 3 minutes. Drain and plunge the green beans into ice water. Drain again.
  2. In a large bowl, whisk together the ingredients for the dressing.
  3. Add the vegetables to the bowl and toss well. Allow to sit for at least 30 minutes or overnight (the longer it sits the better); and toss again before serving.


Egyptian Barley Salad

Original recipe by Americas Test Kitchen

When I made this I found it needed additional dressing than the recipe called for.

Ingredients

  • 1½ cups pearl barley (do not substitute hulled barley or hull-less barley)
  • 1/2 teaspoon kosher salt, more to taste
  • 3 tablespoons extra-virgin olive oil, plus extra for serving
  • 2 tablespoons pomegranate molasses
  • ½ teaspoon ground cinnamon
  • ¼ teaspoon ground cumin
  • ⅓ cup golden raisins
  • ½ cup coarsely chopped cilantro
  • ¼ cup shelled pistachios, toasted and chopped coarse
  • 3 ounces feta cheese, cut into ½-inch cubes (¾ cup)
  • 6 scallions, green parts only, sliced thin
  • ½ cup pomegranate seeds
  • Freshly cracked pepper, to taste

Directions

1. Cook barley according to package instructions, as brands may differ; or try ATK’s instructions: Bring 4 quarts water to boil in Dutch oven. Add barley and 1 tablespoon salt, return to boil, and cook until tender, 20 to 40 minutes. Drain barley, spread onto rimmed baking sheet, and let cool completely, about 15 minutes.

2. Whisk oil, molasses, cinnamon, cumin, and ½ teaspoon salt together in large bowl. Add barley, raisins, cilantro, and pistachios and gently toss to combine. Season with salt and pepper to taste. Spread barley salad evenly on serving platter and arrange feta, scallions, and pomegranate seeds in separate diagonal rows on top. Drizzle with extra oil and serve.

Nutrition Facts: 280 calories, 10g fat, 2.5g saturated fat, 10mg cholesterol, 41g carbohydrates, 7g protein, 7g fiber, 320mg sodium


Horseradish Coleslaw

Light, crisp, tangy horseradish coleslaw. My mom had a salad like this while visiting Prague recently and it’s become a new family favorite.

Ingredients

  • 1 bag of Trader Joe’s Shredded Green and Red Cabbage with Orange Carrots
  • 1/2 apple, chopped
  • 1 tablespoon prepared horseradish
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • 1/2 teaspoon dijon mustard
  • 1 teaspoon honey
  • 1/4 teaspoon kosher salt
  • Freshly grated black pepper, to taste

Directions

Add all the ingredients for the dressing into a jar and shake well; taste. If it’s too tart, add a teaspoon of mayonnaise, or a little more olive oil.

Pour the dressing over the slaw and toss.


Orzo with Everything

This is a no-recipe. Add as much or little of these as you like. For ideas of other ingredients to add, see Ina Garten’s wonderful recipe for Orzo with Roasted Vegetables.

Ingredients

  • Half a package of orzo
  • Dash of cayenne or pinch of red pepper flakes
  • Cherry tomatoes, halved
  • Pine nuts, pan toasted in a bit of butter (until butter and pine nuts are browned)
  • Golden raisins, chopped into pieces
  • Garbanzo beans (start with 1/2 cup)
  • 1 can artichoke hearts, drained and chopped
  • Sun dried tomatoes, chopped
  • Black olives, chopped
  • Feta cheese, crumbled
    Dressing:
  • Lemon juice to taste (start with 2 tablespoons)
  • Olive oil to taste (start with 4 tablespoons)
  • Salt and pepper, to taste (start with 1 teaspoon salt)

Directions

  1. Cook orzo according to package instructions. Drain and cool.
  2. Toss the orzo with dressing and taste to adjust.
  3. Add the rest of the ingredients and toss well. Add more lemon juice, olive oil, salt and pepper as needed.