Farro, Cranberry, and Feta Salad

DSC_0494Farro is an ancient grain that has recently been gaining popularity. It is mainly cultivated in central and northern regions of Italy. This grain has a nutty flavor similar to that of brown rice. Farro is a great substitute for rice dishes and in soups. You can also use it as a hot breakfast cereal. To cook farro, it should first be soaked overnight and boiled in water until soft. While this grain is not gluten free, it does contain less gluten than modern grains.

Half a cup of farro contains 290 calories, 5 g fiber, 10 g protein, and plenty of iron. While the calorie content is higher than other grains, the benefits of a complex carbohydrate is what counts. A complex carbohydrate provides vitamins, minerals, and fiber while simple carbohydrates do not. Farro will help you feel full for longer! Some other examples of complex carbohydrates include other grains, sweet potatoes, and legumes. Check out my post on quinoa.

Farro, Cranberry, and Feta Salad


  • 3 cups farro
  • 1 1/2 cup dried cranberries
  • 1 cup baby spinach, chopped
  • 6 oz crumbled feta cheese
  • 3 tbsp balsamic vinegar
  • 1 tsp Dijon mustard
  • 1/4 tsp garlic powder
  • 1/2 tsp dried thyme
  • 1/4 cup olive oil


Cook farro according to package directions and let cool. Once the farro is cool stir in dried cranberries, chopped spinach, and feta cheese. In a small bowl, whisk together balsamic vinegar, Dijon mustard, garlic powder, dried thyme, and olive oil. When you are ready to eat toss the dressing in the salad.

Note: Trader Joe’s always knows how to make life easy! I use this 10 Minute Farro to speed up the cooking time for this recipe.

Servings: 10 | Serving size: 1/2 cup
Calories: 327, total fat: 10.4 g, total carbohydrates: 63.7, dietary fiber: 7.2 g, sugars: 12.5 g, protein: 10.2 g


Have you tried farro yet? If so, how was it prepared? Tell me below!


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