Kale and Farro Salad with Feta
Kale and Farro Salad with Feta
  • prep: 15 min
  • cook: 0 hr
  • total: 15 min
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  • servings:
  • Summary

    Purple kale or curly kale can be substituted for the Tuscan variety (also called lacinato); chop the sturdy leaves instead of tearing them. Spelt is a good alternative to farro, with a similar taste and texture. We prefer French feta, which is typically milder and creamier, to other varieties. This recipe is one of our Better Basics: 10 New Takes on Family Favorites, see the others.

    Ingredients

    • 1 cup farro
    • 2 cups packed torn Tuscan kale leaves (about 2 ounces)
    • 1/4 red onion, finely diced (about 1/4 cup)
    • 1/4 cup packed mint leaves, thinly sliced, plus whole small leaves for serving
    • Finely grated zest of 1 lemon, plus 2 tablespoons fresh lemon juice
    • 3 tablespoons extra-virgin olive oil
    • Coarse salt and freshly ground pepper
    • 1/4 cup crumbled feta, preferably French

    Instructions

    Click Here For Step-By-Step Instructions

    Video

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    Nutrition

    Nutritional Info
    • Servings Per Recipe: 6
    • Amount Per Serving
    • Calories: 87 % Daily Value *
    • Total Fat: 8 g 12.31%
    • Saturated Fat: 2 g 8.23%
    • Trans Fat: 0 g %
    • Cholesterol: 3 mg 1.11%
    • Sodium: 113 mg 4.73%
    • Calcium: 23 mg 2.27%
    • Potassium: 3 mg 0.09%
    • Magnesium: 0 mg 0%
    • Iron: 0 mg 0.07%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 1 g %
    • Dietary Fiber: 0 g 0.84%
    • Sugar: 0 g
    • Protein: 2 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 1 g
    • Vitamin A 2.69%
    • Vitamin C 4.3%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat2
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch0
    • Exchange - Vegetables0
    • Exchange - Lean Meat0
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total0 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total0 oz-eq

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