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Kale and Farro Salad with Feta
- prep: 15 min
- cook: 0 hr
- total: 15 min
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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
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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
