Insalata di Grano

Insalata di Grano is a refreshing and wholesome Italian salad featuring tender grains, vibrant vegetables, and a zesty dressing. This vegan dish is perfect for a light lunch or as a side at dinner, offering a medley of flavors and textures.

Ingredients

• Farro - 100 grams
• Cherry tomatoes - 200 grams, halved
• Cucumber - 1 medium, diced
• Red onion - 1/2 small, finely chopped
• Fresh parsley - 30 grams, chopped
• Olive oil - 2 tablespoons
• Lemon juice - 1 tablespoon
• Salt - to taste
• Black pepper - to taste
• Arugula - 50 grams, for serving

Steps

1. Rinse the farro under cold water, then cook it in a pot of boiling salted water for about 20 minutes or until tender but still chewy. Drain and let cool.
2. While the farro is cooking, prepare the vegetables: halve the cherry tomatoes, dice the cucumber, and finely chop the red onion and parsley.
3. In a large bowl, combine the cooled farro, cherry tomatoes, cucumber, red onion, and parsley.
4. In a small bowl, whisk together the olive oil, lemon juice, salt, and black pepper to make the dressing.
5. Pour the dressing over the salad and toss well to combine all the ingredients.
6. Serve the salad on a bed of arugula for added flavor and nutrition.

Nutrition

• Calories: 350
• Protein: 10 g
• Carbs: 60 g
• Fiber: 10 g
• Sugar: 4 g
• Sodium: 200 mg
• Cholesterol: 0 mg
• Total Fat: 12 g
• Saturated Fat: 1 g
• Unsaturated Fat: 11 g
• Water: 0.35 L

Health Benefits

• Rich in fiber which aids digestion.
• High in plant-based protein, supporting muscle health.

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