Imagine a salad that transports you to sun-drenched Mediterranean coastlines with just one forkful! This Farro and Orange Salad is not your ordinary side dish - it's a culinary adventure that combines hearty ancient grains, juicy citrus, and creamy feta into a symphony of flavors that will revolutionize your meal prep. Whether you're a health-conscious foodie or someone looking to impress dinner guests, this recipe promises to be your new obsession.
Prep Time: 15 mins
Cook Time: 30 mins
Total Time: 45 mins
Cuisine: Mediterranean
Serves: 4 servings
Ingredients
- 1 cup farro
- 2 cups water or vegetable broth
- 2 oranges, segmented
- 1/2 cup red onion, diced
- 1/4 cup feta cheese, crumbled
- 1/4 cup olive oil
- 2 tablespoons lemon juice
- Salt and pepper to taste
Instructions
- Begin by rinsing the farro under cold water in a fine mesh strainer to remove any impurities. This step ensures a clean taste in your final dish.
- In a medium saucepan, combine the rinsed farro and 2 cups of water or vegetable broth. Bring the mixture to a boil over medium-high heat.
- Once boiling, reduce the heat to low, cover the saucepan, and let it simmer for about 25-30 minutes, or until the farro is tender and chewy. Stir occasionally to prevent sticking.
- While the farro is cooking, prepare the oranges. Using a sharp knife, slice off the top and bottom of each orange to create a stable base. Then, carefully cut away the peel and pith, following the curve of the fruit. Segment the oranges by cutting between the membranes to release the juicy segments into a bowl. Set aside.
- Next, dice the red onion finely. If you prefer a milder flavor, you can soak the diced onion in cold water for about 10 minutes, then drain before adding to the salad.
- Once the farro is cooked, remove it from heat and let it cool slightly. Fluff the farro with a fork and transfer it to a large mixing bowl.
- Add the segmented oranges and diced red onion to the bowl with the farro.
- In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper to create a dressing. Adjust the seasoning to taste.
- Drizzle the dressing over the farro mixture and gently toss to combine all the ingredients evenly.
- Finally, sprinkle the crumbled feta cheese over the top of the salad. Give it one last gentle toss to incorporate the cheese without breaking it apart.
- Let the salad sit for about 10 minutes to allow the flavors to meld together. Serve at room temperature or chilled, and enjoy your refreshing Farro and Orange Salad!
Tips
- Rinse your farro thoroughly to remove any dusty residue and ensure a clean, pure grain flavor.
- For extra depth, consider toasting the farro in a dry pan for 2-3 minutes before boiling to enhance its nutty undertones.
- Use fresh, in-season oranges for the most vibrant citrus flavor and best segmenting results.
- If red onions are too sharp, try soaking them in cold water for 10 minutes to mellow their bite.
- This salad tastes even better the next day, so don't hesitate to make it in advance for meal prep.
- Experiment with adding fresh herbs like mint or parsley for an extra layer of freshness.
- For a protein boost, consider adding grilled chicken or chickpeas to make it a complete meal.
Nutrition Facts
Calories: 236kcal
Carbohydrates: g
Protein: g
Fat: g
Saturated Fat: 3g
Cholesterol: mg
