The Mediterranean Farro Salad is a prime example of a Healthy Recipe with healthy carbs That can play a pivotal role in dietary strategies aimed at reversing Type 2 Diabetes. Central to this dish is farro, an ancient grain revered for its fibrous texture and nutty flavor, making it an excellent choice for those incorporating healthy carbs into their diet. Farro’s low glycemic index is key for individuals seeking to manage blood sugar levels, as it helps prevent rapid spikes in glucose, a crucial aspect for reversing diabetes.
This vibrant salad is rich in fresh vegetables like cherry tomatoes, cucumbers, and red onions, providing a wealth of essential vitamins and minerals while contributing to the meal’s freshness. These components are high in fiber, which is beneficial for blood sugar control and can aid in the gradual digestion and absorption of sugars. Including olives and feta cheese adds healthy fats to the diet, which are important for cardiovascular health and can help stabilize blood sugar levels, complementing the dish’s savory appeal.
The salad is dressed in a blend of olive oil and lemon juice, subtly enhanced with garlic and fresh herbs such as parsley and mint. This adds a burst of flavor and introduces antioxidants, aligning the dish with the Mediterranean diet’s focus on whole, unprocessed foods. This dietary approach has been associated with a reduced risk of chronic conditions, including Type 2 Diabetes, by promoting a heart-healthy meal option that supports weight management and overall health.
Versatile in its presentation, the Mediterranean Farro Salad can be served as a fulfilling main dish or a delightful side, suitable for various occasions. Its assembly of health-focused ingredients showcases the synergy between healthy recipes and carbohydrates, offering a nutritional strategy that not only caters to the dietary needs of individuals looking to reverse Type 2 Diabetes but also makes eating a pleasurable and nourishing experience. This dish exemplifies how adopting a diet rich in whole foods and healthy carbs can be an effective part of a comprehensive approach to reversing diabetes and enhancing overall wellness.
Make This Amazing Farro Salad Packed With Healthy Carbs
Ingredients
Instructions
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Cook Farro:
In a medium saucepan, bring the water or vegetable broth to a boil. Add the rinsed farro, reduce heat to a simmer, and cover. Cook for about 30 minutes or until the farro is tender and chewy. Drain any excess liquid and let the farro cool to room temperature.
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Prepare the Vegetables
While the farro cooks, prepare the cherry tomatoes, cucumber, red bell pepper, red onion, parsley, and basil. Combine them in a large salad bowl.
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Make the Dressing
In a small bowl, whisk together the lemon juice, extra-virgin olive oil, apple cider vinegar, minced garlic, salt, and pepper. Adjust the seasoning to taste.
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Combine and Dress the Salad:
Add the cooled farro to the bowl with the prepared vegetables. Pour the dressing over the salad and toss well to ensure everything is evenly coated.
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Optional Garnish
Sprinkle toasted pine nuts or walnuts over the top for added crunch and nutrition.
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Chill and Serve
For the best flavor, let the salad chill in the refrigerator for at least 30 minutes before serving. This allows the flavors to meld together.
Serving Size 1
Servings 6
- Amount Per Serving
- Calories 196kcal
- Calories from Fat 76kcal
- % Daily Value *
- Total Fat 9g14%
- Saturated Fat 2g10%
- Sodium 10mg1%
- Total Carbohydrate 27g9%
- Dietary Fiber 6g24%
- Sugars 3g
- Protein 5g10%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Frequently Asked Questions
You can substitute farro with other whole grains such as quinoa, barley, or brown rice. Each grain will bring a different texture and nutritional profile to the salad. Quinoa, for example, is a complete protein, making it a great option for vegans and vegetarians.
The farro salad can be stored in an airtight container in the refrigerator for up to 3-4 days. The lemon juice in the dressing helps to keep the vegetables fresh, but it's best consumed within the first couple of days for optimal flavor and texture.
Absolutely! To add more protein to this salad and make it a more filling meal, consider incorporating chickpeas, black beans, or lentils. These are all great vegan protein sources. If you are not strictly vegan, you could also add feta cheese or grilled chicken for non-vegan options.
To make this salad nut-free, simply omit the pine nuts or substitute them with seeds such as pumpkin seeds or sunflower seeds for added crunch and nutrition without the allergens associated with nuts.
