Mediterranean-style farro salad

INGREDIENTS

1/2 cup chopped red bell pepper

1/2 cup chopped cucumber

1/4 cup chopped red onion

1/4 cup chopped fire roasted bell peppers

1/2 of an avocado

1/2 cup cooked farro

Sprinkle of feta cheese

3 tablespoons extra virgin olive oil

2 tablespoons balsamic vinegar

Garlic powder, fresh dill, salt, pepper and red pepper flakes to taste

INSTRUCtions

Begin by preparing farro.

I use the Trader Joe’s 10 Minute Farro which is quick to make and has great flavor. Be sure to follow the specific cooking instructions catered to the farro you choose. For the Trader Joe’s 10 Minute Farro bring a large pot of water to boil on the stove. Then, add the package of farro and allow it to cook for about 10 to 12 minutes. Finally, strain excess water and set aside to cool.

Next, prepare the veggies.

Farro is the only cooked component of this recipe which is why it is so simple and quick to put together, especially if prepped in advance. Chop red bell pepper, cucumber, red onion and fire roasted red bell peppers.

On to the dressing.

Combine 3 tbsp of olive oil with 2 tablespoons of balsamic vinegar. Then add garlic powder, fresh dill, salt, pepper and red pepper flakes to taste.

Finally, combine.

Mix together all the ingredients in a serving bowl. These measurements serve 1-2 people.

HEALTH BENEFITS

Farro is an ancient grain popular within the Mediterranean diet. Being a good source of fiber, it has positive digestive impacts. A typical 1/4 cup of farro contains about 6 grams of protein and 3 grams of fiber. It also is a source of iron and magnesium.

Red bell peppers notably contain high amounts of vitamin C, which is anti-inflammatory and immune boosting. Red bell peppers also contain high amounts of vitamin A and beta-carotene supporting healthy cells.

Cucumbers are composed mostly of water and contain vitamins K and A, phytonutrients and antioxidants.

Red onion contains quercetin, an antioxidant which is anti-inflammatory and immune boosting. Red onion also contains manganese, biotin, copper and vitamins C and B6.

Avocados are a good source of monounsaturated fats, fiber, potassium and carotenoids.

Extra virgin olive oil is also high in monounsaturated fats, helping to lower LDL cholesterol.

Balsamic vinegar is a type of vinegar shown to reduce spikes in glucose levels.

---

MORE TWC RECIPES