Making the salad dressing from scratch allows you to control the sodium content.

Serves 8

Ingredients:

Salad:

       
  • 1 cup farro
  •    
  • 2 cups Swiss chard, torn
  •    
  • 1/2 cup mint, chiffonade
  •    
  • 1 cup diced tomato
  •    
  • 1 cup diced bell pepper
  •    
  • 1 cup chickpeas (garbanzo beans), rinsed and drained
  •    
  • 3 ounces low-sodium deli ham, sliced

Dressing:

       
  • 1/2 cup olive oil
  •    
  • 1/4 cup sherry vinegar
  •    
  • 2 tablespoons chopped shallot
  •    
  • 1 tablespoon Dijon mustard
  •    
  • 2 tablespoons feta cheese (optional garnish)

Directions:

In a medium saucepan, add farro and enough water to cover by 2 inches. Bring to a boil. Stir, reduce heat to a simmer, and cook uncovered until the farro is the desired tenderness, 15 to 25 minutes. Drain and rinse with cold water. Drain again.

Meanwhile, in a large bowl whisk together oil, vinegar, shallot and mustard. Add the remaining ingredients and the faro and toss to coat.

Can be made up to 3 days in advance and kept in refrigerator. May garnish with feta cheese and serve.

Nutritional Analysis (per serving)

Serving size: 1 cup
  • Total carbohydrate: 24 g
  • Dietary fiber: 4 g
  • Sodium: 300 mg
  • Saturated fat: 2 g
  • Monounsaturated fat: 10 g
  • Total fat: 15 g
  • Cholesterol: 6 mg
  • Protein: 8 g
  • Calories: 260
  • Fats and oils: 3
  • Grains and grain products: 1
  • Meats poultry and fish: 0.5
  • Vegetables: 0.5
  • Carbohydrates: 1
  • Fats: 2.5
  • Protein and dairy: 0.5
  • Vegetables: 0.5
  • Fats: 3
  • Nonstarchy vegetables: 0.5
  • Starches: 1.5
Last Updated: 2015-02-28
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