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Farro Salad With Tomatoes, Cucumber, Mint and Feta

 
One serving costs about $1.02

$1.02 per serving

1 people like this recipe

1 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

6 vegetarian,lacto ovo vegetarian side dish,salad
spoonacular Score:55%

Spoonacular Score: 55%

 

Farro Salad With Tomatoes, Cucumber, Mint and Feta takes about approximately 45 minutes from beginning to end. This side dish has 139 calories, 4g of protein, and 6g of fat per serving. This recipe serves 6. For $1.02 per serving, this recipe covers 8% of your daily requirements of vitamins and minerals. 1 person has tried and liked this recipe. It is a good option if you're following a lacto ovo vegetarian diet. This recipe from Foodista requires tomatoes, feta cheese, mint, and lemon zest. All things considered, we decided this recipe deserves a spoonacular score of 55%. This score is solid. Similar recipes are Farro with Cucumbers, Tomatoes, Mint and Feta, Spring Farro Salad with Feta, Lemon, and Mint, and Spring Farro Salad with Feta, Lemon, and Mint.

Salad works really well with Chardonnay, Gruener Veltliner, and Sauvignon Blanc. Sauvignon Blanc and Gruner Veltliner both have herby notes that complement salads with enough acid to match tart vinaigrettes, while a Chardonnay can be a good pick for creamy salad dressings. You could try Buddha Kat Winery Chardonnay. Reviewers quite like it with a 4 out of 5 star rating and a price of about 25 dollars per bottle.

Buddha Kat Winery Chardonnay

We barrel ferment our Chardonnay and age it in a mix of Oak and Stainless. Giving this light bodied wine modest oak character, a delicate floral aroma, and a warming finish.

» Get this wine on Amazon.com

Ingredients

Servings:
2 cups
2 cups diced tomatoes
diced tomatoes
2 cups
2 cups diced cucumber
diced cucumber
2 cups
2 cups cooked farro
cooked farro
1
1  lemon zest
lemon zest
2 Tbsps
2 Tbsps parsley
parsley
2 Tbsps
2 Tbsps mint
mint
3 oz
3 oz feta cheese
feta cheese
some
some extra virgin olive oil
extra virgin olive oil
some
some salt and pepper
salt and pepper
2 cups diced tomatoes
2 cups
diced tomatoes
2 cups diced cucumber
2 cups
diced cucumber
2 cups cooked farro
2 cups
cooked farro
1  lemon zest
1
lemon zest
2 Tbsps parsley
2 Tbsps
parsley
2 Tbsps mint
2 Tbsps
mint
3 oz feta cheese
3 oz
feta cheese
some extra virgin olive oil
some
extra virgin olive oil
some salt and pepper
some
salt and pepper

Equipment

bowl
bowl
bowl
bowl


Instructions

Combine tomatoes, cucumber, farro, lemon zest and juice, parsley, mint and feta in a large bowl. Mix well. Add olive oil, salt and pepper to taste.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $1.06
Ingredient
2 cups diced tomatoes
2 cups diced cucumber
2 cups cooked farro
1 lemon zest
2 tablespoons parsley
2 tablespoons mint
3 ounces feta cheese
some extra virgin olive oil
Price
$1.12
$0.64
$1.40
$0.50
$0.32
$0.23
$2.00
$0.17
$6.38

Tips

Health Tips

  • With feta cheese, a little goes a long way, so you probably don't need to worry about using low fat varieties (plus, research suggests people who eat full fat dairy are thinner than those who eat reduced fat products!)

  • Unfortunately feta cheese is high in sodium, so if you're watching your sodium intake you might need to substitute another cheese. Some say rinsing the cheese also reduces its sodium content.

  • Lycopene, the chemical in tomatoes that makes them red (and healthy), is fat soluble. This means eating tomatoes with a fat — say, avocado or olive oil?improves the body's ability to absorb the lycopene. Don't hesitate to include some healthy fats in this dish to get the most health benefits from the tomatoes!

Price Tips

  • Most dairy products stay good well past their sell-by date. Instead of throwing out perfectly safe food that is just a few days or maybe even a week or two old, make sure the product smells fine, has a normal texture, and doesn't taste funny. Sniff testing isn't exactly rocket science and it can keep you from wasting food (and money).

  • Fresh herbs can be expensive, so don't let them go to waste. If you have any leftovers, you might be able to freeze them. The Kitchn recommends freezing hardy herbs like rosemary and thyme in olive oil, while Better Homes and Gardens suggests using freezer bags to freeze basil, chives, mint, and more.

Cooking Tips

  • If you find that you're always missing lemon zest, purchase lemon extract and substitute a 1/2 teaspoon extract for every tablespoon zest.

  • Traditionally, feta cheese is made from sheep's or goat's milk (or a combination of the two). Now some supermarkets sell "feta-style" cheeses made from cow's milk. If you want the authentic feta experience, be sure to read the label carefully.

  • Fresh herbs should be added toward the end of the cooking process — even at the very last minute?especially delicate herbs like cilantro, basil, and dill. Hardier herbs like bay leaves, rosemary, and thyme can be added earlier.

  • Just a head's up: tomatoes shouldn't be refrigerated! They will lose their flavor and probably get mushy too. For more on selecting and storing tomatoes and other vegetables, check out the academy.

  • get more cooking tips

Green Tips

  • Since pesticide residue is most likely to be stored in the skin/rind, it might be advisable to buy organic lemons if you're using them for zest.

  • Tomatoes, especially cherry tomatoes, should be bought organic when possible. Moreover, buying tomatoes from your local farmers' market when they are in season is going to make your dish much, much tastier, not to mention more eco-friendly. In fact, we recommend using canned — or better yet, jarred?tomato products when tomatoes aren't in season instead of buying imported or greenhouse-grown tomatoes.

Disclaimer

Nutritional Information

Quickview
138 Calories
4g Protein
5g Total Fat
18g Carbs
15% Health Score
Limit These
Calories
138
7%

Fat
5g
9%

  Saturated Fat
2g
16%

Carbohydrates
18g
6%

  Sugar
2g
3%

Cholesterol
12mg
4%

Sodium
196mg
9%

Get Enough Of These
Protein
4g
8%

Vitamin K
31µg
30%

Vitamin C
11mg
14%

Vitamin A
692IU
14%

Fiber
3g
13%

Manganese
0.25mg
13%

Vitamin B2
0.18mg
11%

Phosphorus
99mg
10%

Selenium
6µg
10%

Calcium
94mg
9%

Vitamin B6
0.19mg
9%

Vitamin B3
1mg
8%

Folate
30µg
8%

Potassium
253mg
7%

Zinc
1mg
7%

Magnesium
27mg
7%

Iron
1mg
7%

Vitamin B1
0.1mg
7%

Copper
0.13mg
6%

Vitamin E
0.66mg
4%

Vitamin B12
0.24µg
4%

Vitamin B5
0.37mg
4%

covered percent of daily need

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