Mediterranean Lentil & Farro Salad – A Nutritious Vegan Recipe

This Mediterranean lentil and farro salad is a deliciously filling, plant-based dish that’s packed with complex carbs, fiber, and protein. Combining lentils, farro, fresh spinach, and alfalfa sprouts, it’s a nutrient-dense meal perfect for lunch or dinner. With its tangy, spiced dressing, this salad is bursting with flavor while providing long-lasting energy.

Why Make Mediterranean Lentil & Farro Salad?

This salad is a great option if you’re looking for a healthy, filling meal that’s easy to prepare. The combination of lentils and farro offers a balance of plant-based protein and fiber, while the spinach and sunflower seeds add a boost of vitamins, minerals, and healthy fats. The dressing, made with cider vinegar, maple syrup, and warm spices like cumin and turmeric, ties everything together for a flavorful and satisfying meal.

Ingredients

For the salad:

• 1 cup dry lentils, cooked al dente (about 20 minutes)

• 3/4 cup farro, cooked as directed

• 1/2 red onion, chopped

• 1/3 cup capers

• 1 garlic clove, minced

• 2 cups fresh spinach, chopped

• 1/4 cup sunflower seeds

• 1 cup alfalfa sprouts

For the dressing:

• 1/4 cup water

• 1/4 cup cider vinegar

• 1 tbsp maple syrup

• 1 tbsp brown mustard

• 1 tsp pink Himalayan salt

• 1/2 tsp smoked black pepper

• 1 tsp ground cumin

• 1/2 tsp turmeric

• 1/2 tsp coriander

• 1/8 tsp cayenne pepper

• 1/4 tsp ground cloves

• 1/4 tsp cardamom

• 1/4 tsp cinnamon

• 1/8 tsp nutmeg

Directions

1. Prepare the Salad: Cook the lentils and farro according to the package instructions. Allow them to cool slightly, then mix with the chopped spinach, red onion, capers, garlic, sunflower seeds, and alfalfa sprouts in a large bowl.

2. Make the Dressing: In a jar, combine all the dressing ingredients: water, cider vinegar, maple syrup, mustard, salt, spices, and herbs. Shake well until fully mixed.

3. Assemble the Salad: Pour the dressing over the lentil and farro mixture, and toss to coat evenly. Chill the salad for a bit if desired, and enjoy this flavorful, healthy meal!

Customizing Your Salad

This Mediterranean lentil and farro salad can be easily customized:

• Add more veggies: Try adding roasted bell peppers, cherry tomatoes, or cucumbers for extra crunch.

• Switch up the grains: Use quinoa, barley, or brown rice instead of farro for a different texture.

• Boost the protein: Add chickpeas or cubed tofu for additional plant-based protein.

This Mediterranean lentil and farro salad is a perfect combination of taste and nutrition, making it an ideal choice for anyone looking to enjoy a healthy, filling meal. Enjoy this plant-based dish and fuel your body with the best nutrients!