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Mediterranean Salad

Gastro-PubStove-TopVegetarian
Time :1 hour 35 minutes
Yield :4 servings
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The Scoop

The salad that will make you feel like a health guru!
This Mediterranean Salad is the absolute meal-prep satisfaction.
It looks like an aesthetic, vibrant recipe you'd buy at a trendy café for $20, but it is actually assembled using canned staples you found in the back of your pantry and some leftover chicken. It is high-fiber, high-protein, and mostly an excuse to consume an entire jar of salty Kalamata olives in one sitting while pretending you are living a Mediterranean lifestyle.
Hack it:
Buy pre-diced cucumbers and peppers at the salad bar to completely eliminate your knife-prep work.
Toss the chickpeas, beans, and artichokes in the dressing 10 minutes before adding the greens so they absorb the lemon and olive oil like a marinade.
Crumble an entire block of feta cheese over the top at the very end to provide a necessary, salty, creamy contrast.
Keep the mixed greens separate if you are meal-prepping this for the week, only tossing them in at the last second so they don't wilt.
Leftovers:
Stuff the leftover salad directly into a warm pita pocket with a generous smear of hummus or tzatziki for a lightning-fast, portable lunch.
Toss the leftover chicken, beans, and veggies (minus the greens) into a hot skillet with a splash of extra olive oil and serve it over warm rice for a quick, warm dinner bowl.
Mash the remaining salad slightly with a fork, scoop it directly into halved avocados, and eat it with a spoon for a high-fat, high-protein snack.

Ingredients

For the dressing:

  • 1/4 cup olive oil
  • 1 tablespoon Dijon mustard
  • 1 tablespoon fresh lemon juice
  • 1 tablespoon red wine vinegar
  • 1 teaspoon honey
  • 1 clove garlic, minced
  • salt, to taste
  • pepper, to taste

For the salad:

  • 3/4 cup farro, uncooked
  • 2 cups grape tomatoes, halved
  • 2 cups English cucumber, diced
  • 1 cup fresh spinach, roughly chopped
  • 1/3 cup sun-dried tomatoes packed in oil, drained
  • 1/4 cup red onion, thinly sliced
  • 1/3 cup feta cheese, crumbled
  • 2 tablespoon fresh parsley, finely chopped

Directions

  • Place the olive oil, the Dijon mustard, the lemon juice, the red wine vinegar, the honey, the garlic, the salt, and the pepper in a jar and shake well to combine.
  • Place the farro in a large pot of salted water.
  • Bring the water to a boil, then reduce the heat to a simmer.
  • Simmer the farro until tender, about 14-16 minutes.
  • Drain the farro well and rinse with cold water.
  • Combine the cooked farro, the dressing, the grape tomatoes, the cucumber, the spinach, the sun-dried tomatoes, and the red onion and toss well.
  • Refrigerate for 1 hour.
  • Garnish the salad with the feta and the parsley and serve chilled.
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