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
