Eat Well Recipe: Mediterranean Farro Salad [Lunch]

Mediterranean Farro Salad

The Mediterranean Farro Salad is a hearty, "slow-carb" dish that utilises ancient grains and legumes to provide sustained energy.1 Farro is a superior choice for diabetes prevention because its high fibre content and dense texture require more time for the body to break down, resulting in a very low glycemic impact.2


Mediterranean Farro Salad

Prep time: 15 mins | Cook time: 20 mins | Serves: 4

Ingredients

  • 1 cup Pearled farro (rinsed)3
  • 1 can (15 oz) Chickpeas (rinsed and drained)4
  • 1 cup English cucumber, diced
  • 1 cup Cherry tomatoes, halved
  • 1/4 cup Red onion, finely minced
  • 1/4 cup Fresh parsley, chopped5
  • Vinaigrette: 3 tbsp extra-virgin olive oil, juice of 1 lemon, 1 tsp dried oregano, 1 garlic clove (minced), and a pinch of sea salt.


Instructions & Method

  1. Cook Farro: Boil the farro in plenty of salted water (like pasta) for 15–20 minutes until al dente. Drain well and let it cool slightly.
  2. Whisk Dressing: In a small jar or bowl, combine the olive oil, lemon juice, oregano, garlic, and salt. Shake or whisk until well combined.
  3. Combine: In a large mixing bowl, toss the cooked farro with the chickpeas, cucumber, tomatoes, red onion, and parsley.
  4. Marinate: Pour the lemon-oregano vinaigrette over the salad and toss thoroughly.
  5. Rest: Let the salad sit for at least 10 minutes before serving to allow the grains to absorb the flavours.


Tips for Success: Staying Healthy & Preventing Diabetes

The secret to this salad’s success in a diabetes-friendly diet lies in the synergy of fibre and acidity. Farro is exceptionally high in fibre, specifically beta-glucans, which have been shown to improve insulin sensitivity. By adding chickpeas, you are layering "resistant starch," a type of carbohydrate that resists digestion and feeds healthy gut bacteria instead of spiking blood sugar.6


The lemon juice in the vinaigrette serves a functional purpose beyond flavour; acidic ingredients can lower the overall glycemic index of a meal by slowing down gastric emptying. For optimal metabolic health, avoid overcooking the farro—keeping it "al dente" (firm to the bite) ensures the starch remains more difficult for enzymes to convert into glucose quickly. This salad is an excellent candidate for meal prep, as the fibre remains intact and the flavours deepen over time. To add even more healthy fats, you can top it with a few Kalamata olives or a small amount of crumbled feta cheese.

 


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The content published under the "Eat Well" section, including all recipes, tips, nutritional information, and general health commentary, is provided for informational purposes only.

This content is NOT a substitute for professional medical advice, diagnosis, or treatment.

  • Consult Your Healthcare Provider: Always seek the advice of a qualified physician, registered dietitian, or other health professional with any questions you may have regarding a medical condition, diet plan, or before starting any new eating regimen.
  • Individual Needs: Dietary needs, caloric requirements, and carbohydrate tolerances vary greatly from person to person, especially for those managing illnesses like diabetes. Our general recommendations may not be suitable for your specific health situation.
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