By Mayo Clinic Staff

Dietitian's tip:

Making the salad dressing from scratch allows you to control the sodium content.

Number of servings

Serves 8

Ingredients

    Salad:

  1. 1 cup farro
  2. 2 cups Swiss chard, torn
  3. 1/2 cup mint, chiffonade
  4. 1 cup diced tomato
  5. 1 cup diced bell pepper
  6. 1 cup chickpeas (garbanzo beans), rinsed and drained
  7. 3 ounces low-sodium deli ham, sliced
  8. Dressing:

  9. 1/2 cup olive oil
  10. 1/4 cup sherry vinegar
  11. 2 tablespoons chopped shallot
  12. 1 tablespoon Dijon mustard
  13. 2 tablespoons feta cheese (optional garnish)

Directions

In a medium saucepan, add farro and enough water to cover by 2 inches. Bring to a boil. Stir, reduce heat to a simmer, and cook uncovered until the farro is the desired tenderness, 15 to 25 minutes. Drain and rinse with cold water. Drain again.

Meanwhile, in a large bowl whisk together oil, vinegar, shallot and mustard. Add the remaining ingredients and the faro and toss to coat.

Can be made up to 3 days in advance and kept in refrigerator. May garnish with feta cheese and serve.

Nutritional analysis per serving

Serving size: 1 cup

  • Cholesterol 6 mg
  • Calories 260
  • Sodium 300 mg
  • Total fat 15 g
  • Total carbohydrate 24 g
  • Saturated fat 2 g
  • Dietary fiber 4 g
  • Trans fat 0 g
  • Added sugars 1 g
  • Monounsaturated fat 10 g
  • Protein 8 g

Created by the chefs at Mayo Clinic's Dan Abraham Healthy Living Center.

Feb. 28, 2015