Sargent Choice Test Kitchen: Seasonal Spring Salad

March 28, 2023
Abigail Morrissey, Nutrition Student

Why We Chose This Recipe

  • As we enter the Spring season, more fruits and vegetables can be grown locally and these items are often less expensive and taste better.
  • This salad is easy to make and contains plenty of vegetables, whole grains, and protein for a delicious, satisfying, and balanced meal or side dish.
  • This recipe can be made in a dorm room if you purchase a microwavable whole-grain package.

Recipe adapted from Epicurious
Yield: about 4 servings

Ingredients

  • 1 cup dry farro
  • 3 cups water
  • 1/2 teaspoon salt
  • 2 tablespoons fresh lemon juice
  • 1 garlic clove
  • 1/2 cup olive oil
  • 1/2 teaspoon ground pepper
  • 1 can (15 oz) chickpeas, drained and rinsed
  • 1 large English cucumber, cut into 1/4-inch pieces
  • 1-pint cherry tomatoes, halved
  • 2 radishes, thinly sliced
  • 1 avocado, pitted and diced
  • 2/3 cup chopped parsley
  • 1/2 cup chopped fresh mint
  • 2 scallions thinly sliced
  • 1/2 cup crumbled feta cheese
  • sea salt and pepper to taste

Directions

  1. Bring farro, 1/4 tsp salt, and three cups of water to a boil in a medium saucepan over high heat. Reduce heat to medium-low, cover, and simmer until farro is tender, about 30 minutes.
    • Dorm-Friendly Option: Microwave a package of microwavable-friendly whole grains such as Ben’s Original brown rice or Star Market’s Organics brown and wild rice. Microwave for the indicated time and let cool then proceed.
  2. Meanwhile, whisk lemon juice and garlic in a small bowl. Gradually whisk in olive oil.  Season the dressing to taste with remaining salt and pepper.
  3. Transfer the cooled farro to a large bowl. Mix in 1/4 cup of dressing.
  4. Add chickpeas, cucumber, tomatoes, radishes, herbs, scallions, and feta to a bowl with the farro; toss to coat.  Add diced avocado immediately before serving.
  5. Drizzle the remaining dressing over.  Serve and enjoy!

What We Liked

  • We liked this farro from Trader Joe’s because it was quick to cook and more feasible for students with busy schedules.  Other grocery stores sell par-boiled whole grain options as well, which are quicker to cook.
  • We liked how this salad was seasoned because it was many students’ first time eating farro so they enjoyed trying the farro and overall flavor of the dish.  

Suggestions

  • For the test kitchen, we used Trader Joe’s 10-minute farro, which is a product that can be purchased to reduce the cooking time of this dish.
  • The vegetables and seasonings for this salad are very customizable so someone can choose to remove or add any vegetables or seasonings that they do or do not enjoy. The feta cheese can also be removed for folks that do not consume cheese.

Nutritional Value

  • This recipe is full of vegetables that contain various vitamins, minerals, and fiber. Fiber helps control blood glucose and cholesterol levels in the body and helps us feel full and satisfied after eating. Fiber can also help maintain a healthy digestive tract.
  • Farro is a whole grain and a great source of carbohydrates, vitamins, minerals, and fiber. Carbohydrates provide a quicker source of energy for your body, and are the preferred fuel source for the brain, muscles, and red blood cells.
  • In this recipe, feta cheese and chick peas contain protein that provides lasting satisfaction and satiety and helps build and repair cells in your body.