High-Protein Farro & White Bean Salad is a hearty & fresh salad. It contains pearled Italian farro, red bell pepper, red beets, white beans, arugula, fresh mint, sunflower seeds, and feta cheese. This salad contains feta cheese, so we can’t have this if we have dairy allergy. We have to utilize the dairy-free feta cheese to make this salad safe for dairy-free & vegan diet. This salad is prepared in 45 minutes as it requires cooking the farro, so we can easily make it as a wholesome lunch or dinner. This salad stores in the fridge for three days. High-Protein Farro & White Bean Salad is served with tomato basil soup & whole-grain bread.
STATS:
- Caloric Count: 480 kcal
- Preparation Duration: Twenty minutes
- Portion size: 2
- Cook time: 25 minutes
- Cuisine: Mediterranean
- Total time: 45 minutes
- Course: Lunch, Dinner
- Diet: High-Protein, Vegetarian
- Serving: 4
EQUIPMENT:
- Medium saucepan
- Fine-mesh strainer
- Small vessel
- Cutting board
- Whisk
- Knife
- Large mixing vessel
- Grater
INGREDIENTS:
- 2 cups water
- ¾ tsp. salt
- 1 cup pearled Italian farro
- 1 tsp. dried oregano
- ¼ cup olive oil
- ¼ cup white-wine vinegar
- 1 tbsp. Dijon mustard
- 1 tsp. lemon zest
- 1 tbsp. lemon juice
- ¾ teaspoon honey
- 1 clove garlic
- 1â…“ cups red bell pepper
- 2 cans great northern beans — no-salt-added
- 4 cups packed baby arugula
- 4 tbsp. fresh mint
- 1â…“ cups cooked peeled red beets
- 4 tbsp. unsalted roasted sunflower seeds
- ½ cup feta cheese crumbs
INGREDIENT NOTES:
FARRO:
- We have to use the pearled Italian farro to provide a chewy & hearty base for the salad. Rinse the farro properly before cooking to remove any excess starch.
WHITE BEANS:
- Add the no-salt-added great northern beans to provide the main source of protein and fiber. Rinse & drain them well before adding them to the salad.
RED BEETS:
- Use the cooked peeled red beets to include an earthy & naturally sweet taste. Chop them into small pieces so they blend evenly with the other ingredients.
ARUGULA:
- We have to use the baby arugula to add a fresh taste. Its tender texture also works well with the chewy farro and creamy beans.
FETA CHEESE:
- Add the crumbled feta to provide a creamy texture and tangy, savory flavor. Use fresh feta for the best taste.
DRESSING:
- We have to combine the olive oil, white-wine vinegar, Dijon mustard, lemon, honey, garlic, and oregano to prepare a bright & tangy dressing. We should coat the farro and other components equally in it.
INSTRUCTIONS:
- Include the water & salt in the medium pan and let it boil.
- Put the washed farro in it and decrease the flame to simmer them gently.
- Now cook the farro for 20 to 25 minutes as mention on pack then strain the water and cool lightly.
- Add the white wine vinegar, lemon zest, olive oil, honey, lemon juice, salt, oregano, garlic, Dijon Mustard, garlic, honey, & oregano & whisk it properly.
- Include the cooked beets, white beans, mint, bell pepper, arugula, sunflower seeds, and red bell pepper in the big vessel.
- Then include the cooked farro along with dressing on the salad then mix all the items to coat them.
- Include the feta crumbs and mix them softly so the cheese will not get break much & serve.
SERVING SUGGESTIONS:
SOUP:
- Tomato Basil Soup
- Lentil Soup
- Vegetable Soup
MAIN DISH:
- Grilled Chicken
- Baked Salmon
- Lemon Garlic Tofu
BREAD:
- Whole-Grain Bread
- Garlic Flatbread
- Whole-Wheat Pita
TOPPINGS:
- Avocado
- Toasted Pumpkin Seeds
- Fresh Parsley
TIPS:
- Wash the farro then cook to add the clean flavor.
- Do not overcook the farro or it will remain chewy.
- Properly cool the farro then mix them lightly with arugula so the greens will not wilt quickly.
- Strain & wash the beans then add them in the salad.
- Make the equal size slices of bell pepper & beets to offer the even texture.
- Include the feta cheese then to keep its crumbly texture.
- Alter the salt & lemon juice as you like.
STORAGE INFORMATION:
FRIDGE:
- Add the salad in the tight vessel and store for three days.
FREEZER:
- We don’t have to freeze this salad as the vegetables & arugula will get watery and lose its texture.
FAQs:
Will I utilize any other farro variety?
- Yes, include the semi-pearled or whole-grain farro but they require different cooking time.
Would we make the salad in advance?
- Yes, make the vegetables, beans, farro, & dressing in advance and store in different vessel and mix them when required.
Can we add any other variety of beans?
- Yes, include the navy or cannellini beans instead if required.
How to prepare the non-dairy salad?
- We can include the vegan feta cheese to make it without dairy.
NUTRITIONAL INFORMATION:
Calories: 480 kcal
Net carbs: 53 g
Iron: 5 mg
Serving size: 2
Total carbs: 65 g
Vitamin A: 185 µg
Fiber: 12 g
Calcium: 220 mg
Protein: 19 g
Sodium: 620 mg
Potassium: 780 mg
Serving: 1
