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Herbed Farro Salad With Walnuts, Feta and Spinach

Herbed Farro Salad With Walnuts, Feta and Spinach 4.000

Deb Lindsey for The Washington Post

Nourish Sep 17, 2014

Farro, an ancient grain, is the heart of this salad, where its nutty toothsomeness is matched with a bold combo of crunchy walnuts, salty feta cheese, aromatic fresh herbs and hearty greens. It holds up well in the refrigerator, so it is perfect to take to a potluck, to pack and take to work as a main course for lunch, and to have on hand as a side with some simply grilled meat for dinner.

Make Ahead: The salad can be refrigerated for up to 3 days.

Where to Buy: Look for semi-pearled (partially husked, as opposed to whole) farro in large supermarkets and natural-food stores.


Servings:
4

When you scale a recipe, keep in mind that cooking times and temperatures, pan sizes and seasonings may be affected, so adjust accordingly. Also, amounts listed in the directions will not reflect the changes made to ingredient amounts.

Tested size: 4 servings

Ingredients
  • 1 cup semi-pearled farro (see headnote)
  • About 3 cups water, or more as needed
  • 1/3 cup walnut pieces
  • 2 cups lightly packed baby spinach leaves, chopped
  • 1/2 English cucumber, peeled and diced
  • 3 ounces feta cheese, crumbled (2/3 cup)
  • 1 scallion, white and green parts, thinly sliced
  • 1/4 cup fresh flat-leaf parsley leaves, chopped
  • 3 tablespoons fresh dill fronds, chopped
  • 2 tablespoons extra-virgin olive oil
  • 2 tablespoons fresh lemon juice
  • 1/4 teaspoon kosher salt
  • 1/8 teaspoon freshly ground black pepper

Directions

Place the farro in a large saucepan. Add the water to cover. Stir and bring to a boil over high heat, then reduce the heat to low, cover and cook until the farro is tender yet still somewhat chewy, about 30 minutes. Drain, then transfer the farro to a mixing bowl and allow it to cool in the refrigerator or at room temperature.

Toast the walnuts in a small, dry skillet over medium heat, stirring frequently, until they are fragrant and lightly toasted, about 3 minutes. Cool, then coarsely chop.

Add the spinach, cucumber, feta, scallion, parsley, dill, oil, lemon juice, salt and pepper to the bowl of cooled farro; toss until well incorporated. Divide among individual plates or a serving bowl. Sprinkle with the toasted walnuts. Serve right away.

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Recipe Source

From nutritionist and cookbook author Ellie Krieger.

Tested by Helen Horton.

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Email questions to the Food Section at food@washpost.com.

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Nutritional Facts

Calories per serving: 370


% Daily Values*

Total Fat: 18g 28%

Saturated Fat: 5g 25%

Cholesterol: 20mg 7%

Sodium: 410mg 17%

Total Carbohydrates: 38g 13%

Dietary Fiber: 5g 20%

Sugar: 2g

Protein: 13g


*Percent Daily Value based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Total Fat: Less than 65g

Saturated Fat: Less than 20g

Cholesterol: Less than 300mg

Sodium: Less than 2,400mg

Total Carbohydrates: 300g

Dietary Fiber: 25g

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