Ingredients
Scale
- 1 cup farro, rinsed
- 1/2 cup freekeh, rinsed
- 1/2 cup spelt berries, rinsed
- 2 cups water or vegetable broth
- 1/4 cup extra-virgin olive oil
- 2 tbsp lemon juice
- 1 tbsp honey or maple syrup
- 1 tsp Dijon mustard
- 1 garlic clove, minced
- 1/2 cup cherry tomatoes, halved
- 1/3 cup cucumber, diced
- 1/4 cup pomegranate arils
- 1/4 cup crumbled feta cheese
- 2 tbsp toasted pine nuts
- 3 tbsp chopped fresh parsley
- 2 tbsp chopped fresh mint
- 1/4 tsp sea salt
- Freshly ground black pepper to taste
Instructions
- In a medium saucepan, combine farro, freekeh, and spelt berries with water or broth. Bring to a boil, then reduce heat, cover, and simmer for 25–30 minutes or until grains are tender but chewy. Drain any excess liquid and let cool.
- In a small bowl, whisk together olive oil, lemon juice, honey (or maple syrup), Dijon mustard, garlic, salt, and pepper.
- In a large bowl, combine cooled grains, tomatoes, cucumber, pomegranate arils, parsley, and mint.
- Drizzle dressing over salad and toss to coat evenly.
- Gently fold in feta and pine nuts just before serving.
Notes
- For a vegan version, omit feta or use a plant-based alternative, and substitute maple syrup for honey.
- Grains can be cooked 1–2 days ahead and stored refrigerated.
- Toast pine nuts in a dry skillet over low heat for 3–5 minutes until golden and fragrant—watch closely to avoid burning.
- Prep Time: 20 minutes
- Cook Time: 30 minutes
- Method: Boiling, dressing whisking, tossing
- Cuisine: Ancient Roman-inspired Mediterranean
- Diet: Vegetarian (vegan option included)
Nutrition
- Serving Size: 1 cup
- Calories: 285 Kcal
- Sugar: 5g
- Sodium: 290mg
- Fat: 12g
- Saturated Fat: 3g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 42g
- Fiber: 7g
- Protein: 9g
- Cholesterol: 12mg
