Farro Salad With Roasted Oyster Mushrooms And Olives

Warm whole-grain Farro tossed with roasted Oyster Mushrooms, Kalamata Olives, Cherry Tomatoes, baby Spinach, Red Onion and fresh Parsley, finished with a light Balsamic-Lemon dressing and a sprinkle of low-fat Feta. A simple, satisfying meal for two with slow-release carbohydrates and plenty of fiber.

Ingredients

  • 120 G Farro, Dry
  • 300 G Oyster Mushrooms, Torn Into Bite-Sized Pieces
  • 80 G Kalamata Olives, Pitted And Halved
  • 150 G Cherry Tomatoes, Halved
  • 40 G Baby Spinach
  • 1 Small Red Onion, Thinly Sliced
  • 1 Garlic Clove, Minced
  • 1 Tbsp Extra Virgin Olive Oil, For Roasting
  • 1 Tsp Extra Virgin Olive Oil, For Dressing
  • 1 Tbsp Balsamic Vinegar
  • 1 Tbsp Lemon Juice
  • 2 Tbsp Fresh Parsley, Chopped
  • 30 G Low-Fat Feta, Crumbled
  • 1/2 Tsp Dried Thyme
  • Salt
  • Freshly Ground Black Pepper

Instructions

  1. Cook the Farro in salted boiling water until tender but still slightly chewy, about 20 to 25 minutes. Drain well and set aside.
  2. Heat the oven to 220°C. Toss the Oyster Mushrooms with 1 Tbsp Olive Oil, Garlic, Dried Thyme, Salt and Black Pepper. Spread on a tray and roast for 12 to 15 minutes until golden and crisp at the edges.
  3. Whisk together the Lemon Juice, Balsamic Vinegar and 1 Tsp Olive Oil with a pinch of Salt and Pepper.
  4. In a large bowl, combine the warm Farro, roasted Mushrooms, Olives, Cherry Tomatoes, Red Onion, Baby Spinach and Parsley.
  5. Pour over the dressing and toss gently. Top with crumbled Low-Fat Feta and serve warm or at room temperature.

Notes

  • Add the Baby Spinach just before serving so it stays fresh and crisp.
  • Leftovers keep well in the fridge for 1 to 2 days.
  • For a lighter version, omit the Feta entirely.

Variations

  • Swap Baby Spinach for Rocket or finely sliced Kale.
  • Use Green Olives instead of Kalamata for a milder flavor.
  • Add Cucumber slices for a cooler, fresher version.
  • Replace Parsley with Dill or Basil.
  • Stir in a handful of Chickpeas for extra protein.

Fun Facts

  • Farro is one of the oldest cultivated grains, eaten by Roman legions as a staple energy food over 2000 years ago.
  • Oyster Mushrooms are natural decomposers and can even break down plastic under the right conditions, making them a star of bio-remediation research.
  • Kalamata Olives are named after the Greek city of Kalamata in the southern Peloponnese and have Protected Designation of Origin status in the EU.
  • Cherry Tomatoes are not a modern invention. Wild ancestors of the tomato in South America were naturally cherry-sized.