Farro, Avocado, Cucumber, and Grape Tomato Salad

Celebrate summer with this refreshing salad!  You can add some feta cheese if you like, or leave out the feta if you want a vegan option.

Farro is a whole grain with a pleasantly chewy texture.  You can find it in the organics aisle at the grocery, health food stores, or Costco.  It is low in gluten, but if you want to avoid all gluten, you can substitute quinoa or brown rice for the farro.

Avocados are packed with 20 essential nutrients, including fiber, potassium, vitamin E, B vitamins, and folic acid.  They  also enable your body to absorb more fat-soluble nutrients, such as alpha and beta-carotene and lutein, because they contain both monounsaturated and polyunsaturated fat.  These are heart-healthy fats, so don’t let the fat content put you off!

This recipe yields five 1-cup servings, 208 calories per serving. 

1 cup uncooked farro, quinoa, or brown rice

4 teaspoons extra virgin olive oil

¼ teaspoon fresh grated lime rind

1 tablespoon fresh lime juice

1 tablespoon white wine vinegar

¾ teaspoon salt

½ teaspoon black pepper

2 cups grape tomatoes, halved

½ cup sliced black olives

1 ¾ cups chopped cucumber (about 1 small cucumber)

¼ cup fresh cilantro

¾ cup chopped, peeled avocado (about 1 small avocado)

Feta cheese for garnishing, if desired

Place your grain of choice (farro, quinoa, or brown rice) in a large saucepan and cook according to directions.  Drain and rinse with cold water, then drain again well.

Combine oil, rind, juice, vinegar, salt, and pepper in a large bowl; stir with a whisk.  Add grain, tomatoes, cucumber, avocado, olives, and cilantro.  Toss gently to coat.  Place about 1 cup of mixture in each of five bowls.  Sprinkle with feta cheese if desired.  Serve immediately.

Enjoy!

Blessings to you,

Nurse  Anne