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.


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