• Serves
    8
  • 260
    Calories

Dietician's Tip: Making the salad dressing from scratch allows you to control the sodium content.

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

  • Calories 260
  • Cholesterol 6 mg
  • Monounsaturated fat 10 g
  • Saturated fat 2 g
  • Sodium 300 mg
  • Total carbohydrate 24 g
  • Dietary fiber 4 g
  • Protein 8 g
  • Serving size 1 cup
  • Total fat 15 g
  • 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: 02-28-2015
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