Iron-Rich Farro Salad With Beans

Keep high-protein food easily at hand with this muscle-building grain salad.

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farro salad with beans

Iron-Rich Farro Salad With Beans

Makes 4 servings

Ready in 30 minutes

  • 1¼ cups uncooked farro, rinsed and drained
  • ¼ cup chopped fresh parsley
  • ¼ cup chopped red onion
  • 3 tablespoons fresh lemon juice
  • 2 tablespoons olive oil
  • 1 (15-ounce) can kidney beans, rinsed and drained
  • salt and pepper to taste


1. Combine farro* with 2½ cups water in a medium saucepan. Bring to a boil. Cover, reduce heat and simmer 30 minutes or until liquid is absorbed.

2. Place cooked farro in bowl with parsley, onion, lemon juice, olive oil and beans; combine well. Add salt and pepper to taste.

3. Cover and refrigerate until serving.

*Quick-cooking farro is available in some stores.

Nutrition Facts (per serving): calories 340, total fat 9 g, saturated fat 1 g , trans fat 0 g, sodium 318 mg, carbs 58 g, fiber 12 g, sugar 6 g, protein 14 g, iron 3.9 mg

More Information:

1. Although spelt contains small amounts of gluten, it’s more easily tolerated by many people with gluten sensitivities, making it a tasty wheat alternative.

2. Kidney beans are high in molybdenum, a trace mineral needed for many of the body’s enzyme-dependent processes, including iron metabolism.

3. Although it’s often used as a garnish, parsley performs many health benefits such as possessing anti-cancer properties and improving calcium absorption for better bone health.    

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