Farro Salad With Roasted Oyster Mushrooms And Olives

Warm whole-grain farro with roasted oyster mushrooms, olives, cherry tomatoes, spinach, red onion, parsley and a light balsamic dressing. A simple, light 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
  • 1 Tsp Extra Virgin Olive Oil
  • 1 Tbsp Balsamic Vinegar
  • 1 Tbsp Lemon Juice
  • 2 Tbsp Fresh Parsley, Chopped
  • 30 G Low-Fat Feta, Crumbled, Optional
  • 1/2 Tsp Dried Thyme Or Oregano, Optional
  • 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 or according to the package. Drain well.
  2. Heat the oven to 220°C. Toss the Oyster Mushrooms with 1 Tbsp Olive Oil, Garlic, Dried Thyme, a little Salt and Black Pepper. Spread on a tray and roast for 12 to 15 minutes until browned at the edges.
  3. Stir together the Lemon Juice, Balsamic Vinegar and 1 Tsp Olive Oil to make a light dressing.
  4. In a large bowl combine the warm Farro, roasted Mushrooms, Olives, Cherry Tomatoes, Red Onion, Baby Spinach and Parsley.
  5. Add the dressing and toss gently. Top with a little Low-Fat Feta if using. Serve warm or at room temperature.

Notes

  • Omit the Feta for an even lighter version.
  • If you want more protein, add a small amount of Chickpeas.
  • The salad keeps well for 1 to 2 days in the fridge. Add the Spinach just before serving for the best texture.

Recipe Variations

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

Why This Meal Is Good For You

This meal is rich in fiber, which helps support a slower blood sugar response and keeps you full longer. Farro is a whole grain that supports heart health and steady energy. Oyster Mushrooms provide useful plant compounds and antioxidants that may support long-term health. Tomatoes contain Lycopene, which is linked to skin health and may help protect cells from damage. Spinach adds Folate, Iron and Vitamin K, while the moderate amount of healthy fat helps absorb fat-soluble nutrients without making the dish too heavy.

Calories Estimate

Portion Calories
Total For Two Approx. 860 Kcal
Per Person Approx. 430 Kcal