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Mediterranean Black Bean Farro Salad


Mediterranean black bean salad, anti-inflammatory

This Mediterranean-inspired cold salad is the perfect side dish or meal by itself. It is loaded with fiber, iron, protein, and magnesium from the farro, black beans, and pumpkin seeds. The vegetables in this recipe provide vitamins, antioxidants, and immune-boosting properties. It also has a touch of fresh mint, which cleanses your palate with each bite and allows you to savor every spoonful. It gets marinated in a refreshing homemade dressing that is bursting with flavor. The textures complement each other perfectly. This is a nutrient-dense, gut and brain-friendly meal that is completely vegan.

Mediterranean black bean salad, anti-inflammatory

Benefits of Mediterranean Black Bean Farro Salad

This salad is a delicious and healthy dish that has a variety of healthy benefits. Farro is a type of whole grain that is high in fiber, which can help with digestion, lower cholesterol levels, and regulate blood sugar levels. It is also a great source of protein. Black beans are another key ingredient in this recipe which are also high in fiber and protein. Black beans also have a variety of essential nutrients including folate, potassium, and iron. The combination of farro, black beans, and all the vegetables make this salad a great source of plant-based protein.

Mediterranean black bean salad, anti-inflammatory
Print Recipe
5 from 1 vote

Mediterranean Black Bean Farro Salad

This Mediterranean salad recipe is loaded with anti-inflammatory properties, colorful vegetables, and packed with protein!
Prep Time20 minutes
Cook Time0 minutes
Course: Salad
Cuisine: Mediterranean
Servings: 4
Calories: 300kcal

Equipment

  • Cutting board
  • Peeler
  • Mixing bowl
  • Measuring cups and spoons

Ingredients

For the salad

  • 1 medium-sized cucumber peeled and diced
  • 1 yellow, orange, or red pepper diced
  • 1 cup cherry tomatoes sliced
  • 3 green onions trimmed and chopped
  • 10 mint leaves trimmed and chopped
  • 2 cups cooked farro you will boil 1 cup-read below
  • 1 15 oz can of black beans rinsed and drained
  • 1/4 cup pumpkin seeds for topping

For the dressing

  • 1/4 cup extra virgin olive oil
  • 1 lemon juiced
  • salt and pepper to taste
  • 2 teaspoons oregano
  • 1/2 teaspoon cumin
  • 1 teaspoon balsamic vinegar

Instructions

  • In a mason jar or small bowl whisk together dressing ingredients, olive oil, lemon, salt and pepper, oregano, cumin, and balsamic vinegar.
  • Dice and chop your veggies, cucumber, pepper, tomatoes, green onions, and mint.
  • Mix together in a large mixing bowl.
  • Add your cooked farro, rinsed black beans, and pumpkin seeds.
  • Pour your dressing over your salad and mix well. If you have a lid for your mixing bowl and can shake the salad that is also helpful.
  • This salad can be kept in an air-tight container for up to 4-5 days in the refrigerator.

Notes

How to make farro: You can cook farro by boiling 1 cup of farro with 3 cups of water. Add a pinch of salt. Bring to a boil and lower heat to medium and allow to sit covered for 30 minutes.

Nutrition

Serving: 1cup | Calories: 300kcal | Carbohydrates: 40g | Protein: 15g | Fat: 9g | Sodium: 210mg

Did you try this recipe?

If so let me know! This is such a delicious, colorful meal. Thank you so much for reading and I hope you found this helpful. Happy eating! 🙂

vegetables, black bean salad, farro, Mediterranean salad, anti-inflammatory

If you found this recipe interesting you may also want to try my Vegan Buddha Bowl.

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Comments

  1. Laurie Hopkins Avatar
    Laurie Hopkins

    This sounds like a great, healthy recipe. Can’t wait to try it

    1. It’s a favorite! I hope you enjoy it!