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Ham and farro salad

Serves 8

Medically reviewed on Feb 28, 2018

Dietitian 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 Size1 cup
Calories260
Carbohydrate24 g
Cholesterol6 mg
Fiber4 g
Protein8 g
Sodium300 mg
Monounsaturated Fat10 g
Saturated Fat2 g
Total Fat15 g

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