Add a grain of Greek Blue into your kouzina palate!
Medical research has shown that whole grains lower the risk of heart disease, cancer, stroke, diabetes, and obesity, and also reduce cholesterol levels. When preparing whole grains, like farro, the Greek way, they’ll be a welcome course on your menu.
Greek-Island Farro & Feta Salad
One cup of cooked farro contains 220 calories, 8 grams of protein, 2 grams of fat, 47 grams of carbohydrate, and 5 grams of fiber. It’s also rich in vitamin A, vitamin E, iron, and magnesium. Healthy stats and great taste makes farro a whole-grain food that you’ll be adding to your list of pantry staples.
PREP TIME: 20 minutes
COOKING TIME: about 30 minutes
1 1/2 tablespoons chopped fresh oregano
1 1/2 tablespoons fresh lemon juice
1 tablespoon balsamic vinegar
1 teaspoon Dijon mustard
1 teaspoon sea salt
1/2 teaspoon freshly ground pepper
1/2 teaspoon chopped fresh thyme
1/2 teaspoon minced garlic (1 small clove)
1/2 teaspoon Greek thyme honey
1/4 cup extra-virgin olive oil
1 cup farro
1 red bell pepper, cut into 1/2-inch dice
1 medium seedless cucumber, cut into 1/2-inch dice
2 plum tomatoes, cut into 1/2-inch dice
1 small red onion, sliced
2 scallions, sliced
1/3 cup chopped fresh flat-leaf parsley
1/3 cup sliced pitted kalamata olives
2 tablespoons capers, rinsed and drained
6 ounces Greek feta cheese, crumbled
1. Make vinaigrette: In a bowl, whisk together all of the vinaigrette ingredients except the olive oil. Slowly whisk in the olive oil until emulsified. Set aside.
2. Make salad: In a medium saucepan, combine the farro with 3 cups of water and bring to a boil over medium-high heat. Reduce heat to low and simmer until the farro is just tender, 25 to 30 minutes. Drain well and transfer to a large heatproof bowl. Whisk the vinaigrette to combine, then pour over the hot farro and stir until combined well. Let cool completely.
3. Add the bell pepper, cucumber, tomato, onion, scallion, parsley, olives, and capers to the farro. Stir until combined, then add the feta and toss gently. Serve at room temperature.
Recipe by Kelly Salonica Staikopoulos
Copyright © 2020 Kukla's Kouzina: A Gourmet Journey~Greek Island Style
Refer to our Mediterranean Diet Resolution blogs for our meal plans and suggestions—it’s an introduction to a healthy Greek lifestyle for your New Year and beyond. More recipes can be found in our Mediterranean Diet Resolution Recipes blogs.
I hope you enjoy cooking and eating the classic Greek Blue way, and that this month’s recipes and tips guide you to a healthy lifestyle!
Sign up for our e-newsletter (if you haven’t already) and stay connected on social media for cooking tips and recipes, as well as for all Kukla's Kouzina updates and news.
Thanks for following us and we’ll see you next Monday!
Kali orexi! Good appetite!
Web design by Kelly Salonica Staikopoulos