January 1, 2026

High-Protein, High-Fibre Farro Salad

Ingredients


Salad

1 cup farro, dry

½ cup quinoa, dry

2 cups reduced-sodium vegetable broth (for cooking grains)

2 cups cooked chicken breast, diced or shredded

1 cucumber, diced

1 cup cherry tomatoes, halved

1 green bell pepper, diced

¾ cup canned corn, drained and rinsed

½ cup black olives, sliced

¼ cup red onion, finely diced

1 cup chickpeas, drained and rinsed

¼ cup fresh parsley, chopped

½ cup feta cheese, crumbled


Dressing

¼ cup olive oil

3 tbsp red wine vinegar (or apple cider vinegar)

1 tsp Dijon mustard

1 tsp dried oregano

1–2 tsp honey or maple syrup (to taste)

½ tsp salt (adjust as needed)

¼ tsp black pepper




Instructions


Step 1 - Cook the grains

  • Rinse farro and quinoa.
  • Combine with vegetable broth in a pot.
  • Bring to a boil, reduce to a simmer, cover, and cook 20–25 minutes until tender.
  • Drain any excess liquid and let cool slightly.


Step 2- Prepare the salad base

In a large bowl, add cooked grains, chicken, cucumber, tomatoes, bell pepper, corn, olives, red onion, chickpeas, and parsley.


Step 3 - Make the dressing

Whisk olive oil, vinegar, Dijon mustard, oregano, honey/maple syrup, salt, and pepper until smooth.


Step 4 - Assemble

Pour dressing over the salad and toss gently to combine.

Sprinkle feta on top and mix lightly.


Step 5 - Chill or serve

Serve immediately or refrigerate 30–60 minutes to let flavors develop.



Nutrition and Cooking Times


Prep time: 20 minutes | Cook time: 30 minutes | Total time: 50 minutes


Nutrient Value:  Calories: 520 -560kcal | Protein: 38-42g | Fat: 20-23g | Carbohydrates: 48-52g | Fibre: 11 - 14g

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