This vegetarian Farro Salad with Feta has shaved Brussels Sprouts, pink grapes, sliced almonds and a scrumptious maple balsamic French dressing.

With the winter quick approaching, I couldn’t consider a greater time to introduce this Farro Salad with Feta, Brussels Sprouts & Grapes. 

Is it simply me or are the weeks main as much as holidays at all times busy with deadlines, procuring, and finish of 12 months capabilities? And the hectic schedule continues into the winter months because it will get darkish at 5pm.

After I don’t have a lot time to arrange meals throughout the day, I depend on fast and straightforward recipes that I can prep forward of time, like this Farro Salad. It’s a easy grain bowl that comes collectively very quickly flat and stays within the fridge for a number of days. 

What’s Farro? 

Farro is much less fashionable than different frequent grains like couscous, rice and barley. However farro is certainly one of my favourite grains as a result of I really like its scrumptious nutty style and chewy texture. 

Farro is an historical Mediterranean grain, and it typically goes by different names like Emmer, Spelt and Einkorn. It’s used usually in Italian cooking, and there are literally three varieties: pearled, semi-pearled and complete farro.

Pearled farro is the fast cooking one that you just see most frequently within the shops. As an example, Dealer Joe’s sells a 10-minute fast cook dinner farro. Pearled farro has the outer husk eliminated, however it nonetheless incorporates many of the fiber. 

tossed farro salad with feta, sliced almonds, red grapes and sliced brussels sprouts, topped with maple vinaigrette

Semi-pearled farro has a few of bran eliminated, however not all of it. It takes longer to cook dinner than pearled farro, however not almost so long as complete farro. This selection (complete farro) is the intact grain, which takes about 45-60 minutes to cook dinner. 

Farro is a high-protein and excessive fiber complete grain that’s wealthy in vitamins like magnesium, iron, zinc and B nutritional vitamins. These nutritional vitamins and minerals help a wholesome immune system, wound therapeutic, robust bones, nerve and muscle operate, hair, pores and skin and eye well being and regulate blood glucose ranges. As well as, Vitamin B3 and different B nutritional vitamins assist break down and convert meals into power. 

Farro is an effective supply of complicated carbohydrates, which means they’re giant carbohydrate molecules which are digested slowly. That is nice for athletes as a result of complicated carbs slowly launch glucose into the bloodstream, which helps preserve power ranges. 

The fiber content material can be useful for wholesome digestion, managing ldl cholesterol, and rising satiety. Consider it or not, farro has extra fiber than grains like brown rice and oatmeal. 

Right here’s a fast have a look at the vitamin details. In a 3rd cup serving of farro, you’ll get: 

  • 150 energy 
  • 29 grams carbs 
  • 3 grams fiber
  • 1 gram sugar
  • 5 grams protein 
  • 1 gram fats 
  • 0g sodium 
  • 2mg iron (10% RDA)

How one can cook dinner farro

The cooking time of the farro will depend on the variability. However usually, right here’s the way you cook dinner farro. 

First, rinse your farro. Place farro in a wonderful mesh sieve and run water over it. 

Now you’re able to cook dinner. For pearled (fast cooking) farro, the best technique of cooking is just like pasta. Deliver an enormous pot of water to a boil, add the farro, cook dinner for about 10-minutes after which drain the water. 

For different varieties of farro, it’s possible you’ll need to cook dinner it like rice. Use a 2:1 water to farro recipe and convey to a boil. Cut back warmth to simmer and cook dinner for so long as the bundle directions. Prepare dinner till the farro is smooth however has a slight chewy texture.

Components to make this farro salad 

This salad has every kind of scrumptious flavors and textures …. nutty, candy, crunchy, creamy. 

farro salad with feta, sliced almonds, red grapes and sliced brussels sprouts, topped

To make this, you’ll want:

  • 8 ounces farro
  • 1 cup pink grapes, sliced in half
  • 1 cup shredded Brussels sprouts 
  • 1/4 cup feta
  • 1/4 cup sliced almonds
  • 1/4 cup olive oil
  • 2 tablespoons balsamic vinegar
  • 1 tablespoon dijon mustard
  • 1 tablespoon maple syrup
  • 1/4 teaspoon salt

How one can make this farro salad  

This recipe is fast and straightforward to make as a plant-based lunch or dinner facet dish. The great factor is you may costume factor salad whereas making it, and it gained’t get soggy. Which means it stays recent within the fridge for 5-7 days.  

Right here’s how you can make it: 

https://www.instagram.com/p/CXOgJJzlT7l/

  1. Prepare dinner farro based on bundle directions. Permit to chill till it’s heat.
  2. In a big bowl, mix the farro with grapes, brussels sprouts, feta cheese and sliced almonds 
  3. In a small bowl, whisk collectively olive oil, balsamic vinegar, maple syrup and salt.
  4. Pour the dressing on prime of the farro salad and serve instantly or refrigerate. This salad may be eaten heat or chilly. 

Ingredient Swaps & Substitutions 

Whereas I really like to make use of farro as a base for my grain bowls, I do know that some individuals might desire a unique grain. This salad nonetheless works with quite a lot of complete grains. To swap out the farro, attempt utilizing certainly one of these choices as a substitute:

  • Quinoa 
  • Couscous 
  • Brown rice 
  • Wheatberries
  • Sorghum
  • Barley
  • Bulgur Wheat

Different swaps it’s possible you’ll need to make:

  • Feta: Goat cheese or recent mozzarella can even style nice. Or pass over the cheese totally. 
  • Almonds: Any sort of nut works on this recipe, however a few of my favorites are pine nuts, pecans and walnuts. Pumpkin seeds can even make a pleasant addition.
  • Brussels sprouts: Not a fan of brussel sprouts? No downside! Strive utilizing shredded kale or spinach as a substitute  

How one can make this salad vegan

The components on this salad are extremely versatile and might simply be blended and matched to fit your particular person preferences. 

To make this a vegan-friendly recipe, both swap the feta for a vegan various or you may pass over altogether. There are such a lot of nice vegan manufacturers in the marketplace that provide a variety of cheese merchandise. Should you can’t get your palms on vegan feta, different vegan choices like vegan parmesan, vegan goat cheese and vegan gouda will work simply as nicely. 

How one can add extra protein to this salad 

Together with sufficient protein at each meal is at all times a priority for plant-based eaters. However assembly your protein wants is doable with plant-based components like beans, legumes, nuts, seeds, soy merchandise and dairy (for vegetarians).

To up the protein content material of this recipe, attempt including a few of the following components: 

  • Beans: chickpeas, cannellini beans or white beans 
  • Seeds: pumpkin or hemp seeds
  • Tofu or tempeh 
  • Boiled egg

Serving Options 

I’ve been consuming this grain bowl for lunch recently, however it additionally makes a pleasant mild dinner possibility.

If a grain bowl alone gained’t fulfill you, serve it with a few of these different sides: 

farro salad with feta, sliced almonds, red grapes and sliced brussels sprouts, topped with maple vinaigrette
farro salad with feta, sliced almonds, red grapes and sliced brussels sprouts, topped with maple vinaigrette

Farro Salad with Feta, Brussels Sprouts & Grapes

This vegetarian Farro Salad with Feta has shaved Brussels Sprouts, pink grapes, sliced almonds and a scrumptious maple balsamic French dressing.

  • 8
    ounces
    farro
  • 1
    cup
    pink grapes
    sliced in half
  • 1
    cup
    shredded Brussels sprouts
  • 1/4
    cup
    feta
  • 1/4
    cup
    sliced almonds
  • 1/4
    cup
    olive oil
  • 2
    tablespoons
    balsamic vinegar
  • 1
    tablespoon
    dijon mustard
  • 1
    tablespoon
    maple syrup
  • 1/4
    teaspoon
    salt

  1. Prepare dinner farro based on bundle directions.

  2. As soon as the farro is cooked and funky sufficient to the touch, place it in a big bowl. Mix farro with the grapes, brussels sprouts, feta cheese and sliced almonds.

  3. In a small bowl, whisk collectively the olive oil, balsamic vinegar, maple syrup and salt.

  4. Pour the dressing on prime of the farro salad and serve instantly or refrigerate for as much as 5 days.

Diet Info

Farro Salad with Feta, Brussels Sprouts & Grapes

Quantity Per Serving

Energy 487
Energy from Fats 216

% Every day Worth*

Fats 24g37%

Saturated Fats 4g25%

Trans Fats 1g

Polyunsaturated Fats 4g

Monounsaturated Fats 15g

Ldl cholesterol 8mg3%

Sodium 307mg13%

Potassium 452mg13%

Carbohydrates 61g20%

Fiber 12g50%

Sugar 12g13%

Protein 11g22%

Vitamin A 246IU5%

Vitamin C 20mg24%

Calcium 125mg13%

Iron 3mg17%

* P.c Every day Values are based mostly on a 2000 calorie weight loss program.