Summer Berry and Farro Salad with Strawberry Vinaigrette

This healthy and hearty summer salad is a fresh and bright dish that is delicious on its own or paired with your favorite protein! It’s filled with fresh summer berries, creamy feta cheese, fluffy farro and walnuts.

It’s no secret that summertime is the season for salads…right? With so many delicious fruits and veggies in season, the different combinations  you can put together are endless. But, we all know how easy it is to make a salad that leaves you hungry an hour later. The key is to include a significant portion of all three macronutrients – protein, carbohydrates and fat. To make a nourishing and filling summer salad, you need an appropriate balance of all three. This berry and farro Summer salad does just that.

This salad is full of complex carbohydrates, protein, fiber, and healthy fats. First and foremost, the berries and chickpeas offer fiber – which we LOVE. (We’re BIG fans of fiber here at Culina Health.) Secondly, the avocado and walnuts provide healthy fats. We get protein from the feta cheese and chickpeas. Thirdly, the farro is an excellent source of resistant starch. Let’s not forget all the vitamins, minerals and antioxidants provided by the baby spinach, strawberries and blueberries.

Nutrition Facts

Baby Spinach

There’s a reason Popeye was always encouraging us to eat our spinach – it’s a powerhouse vegetable. Spinach is chock full of vitamins A, C and K, magnesium and iron. Additionally, vitamin K is an essential nutrient that maintains bone health and helps your blood clot. Iron is an essential mineral that helps transport iron throughout the body. Using spinach as the base of this salad levels up its nutritional density and antioxidant content significantly. Curious about how much spinach we should aim for? Check out this blog post!

Strawberries and Blueberries 

Not only do the berries in this salad give it a slight and delicious sweetness; they offer extra fiber, vitamin C, and the robust power of antioxidants. Just one cup of strawberries contains about 95% of the recommended daily amount of vitamin C. And blueberries contain a high amount of anthocyanins – which are compounds that protect against free radicals and have anti-inflammatory and anti-viral properties. Research shows that anthocyanins also have a range of potential anti-cancer and heart disease properties…sign us up!

Farro

Farro is an excellent source of complex carbohydrates, resistant starch, fiber and plant-based protein. One cup of farro contains 7 grams of fiber and 7 grams of protein. Therefore, farro encourages slow digestion, which then encourages a slower rise in blood sugar, and longer satiation. Its nutty flavor pairs really well with the sweetness of the berries and the tanginess of the feta cheese.

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Work With a Culina Health Dietitian

For more recipe recommendations and nutrition advice tailored to your needs, work with a Culina Health dietitian.