Mediterranean Chickpea and Farro Salad

Start to Finish: 45 minutes

Servings: 4

Farro is an ancient grain valued in Mediterranean cooking for its chewy texture, fiber, and plant protein, which support regular digestion as part of a whole-foods eating pattern. Combined with chickpeas, colorful vegetables, and a lemon-olive oil dressing, this salad also reflects the legume-rich, plant-forward pattern common to Mediterranean-style eating. Digestive changes are common for many people with ataxia, and it’s worth understanding how the condition can affect gut health.

Ingredients

• 1 cup dry farro, rinsed (substitute with quinoa for a gluten-free version)
• 2½ cups low-sodium vegetable broth or water
• 1 can (15 ounces) chickpeas, drained and rinsed
• 1 cup cherry tomatoes, halved
• 1 medium English cucumber, diced
• ½ cup roasted red bell peppers (jarred, no added sugar), patted dry and diced
• ¼ cup red onion, finely diced
• 2 cups baby arugula or baby spinach
• ¼ cup fresh flat-leaf parsley, finely chopped
• 2 tablespoons fresh mint leaves, finely chopped
• ¼ cup Kalamata olives, pitted and halved
• 3 tablespoons extra-virgin olive oil
• 3 tablespoons fresh lemon juice
• 1 teaspoon Dijon mustard
• 1 small garlic clove, finely minced
• ½ teaspoon ground turmeric
• ¼ teaspoon dried oregano
• Salt and black pepper to taste

Instructions

1. Rinse the farro thoroughly under cold running water. Combine the rinsed farro with 2½ cups of low-sodium vegetable broth or water in a medium saucepan. Bring to a boil over medium-high heat, then reduce the heat to medium-low and simmer, uncovered, for 25 to 30 minutes. The farro should be tender with a pleasant, slight chew. Drain off any excess liquid and spread the cooked farro on a large plate or baking sheet to cool to room temperature.
2. While the farro cools, prepare the dressing. In a small bowl or jar with a lid, combine the extra-virgin olive oil, fresh lemon juice, Dijon mustard, minced garlic, ground turmeric, and dried oregano. Whisk vigorously or shake the jar until the dressing is fully emulsified and smooth. Taste and season with a pinch of salt and black pepper. Set aside.
3. Dice the cucumber, halve the cherry tomatoes, finely dice the red onion, and pat the roasted red pepper pieces dry before dicing. Place all of the prepared vegetables in a large mixing bowl along with the drained chickpeas, halved Kalamata olives, chopped parsley, and chopped mint.
4. Once the farro has cooled to room temperature, add it to the large mixing bowl with the vegetables and chickpeas. Toss gently to begin combining all of the elements.
5. Pour the turmeric-lemon dressing over the salad and toss thoroughly until every ingredient is evenly coated. Taste and adjust seasoning with additional lemon juice, salt, or pepper as needed.
6. Add the baby arugula or baby spinach to the bowl and fold it in gently just before serving, so it wilts slightly from the dressing without becoming too limp.

7. Serve the salad at room temperature or refrigerate it for up to 30 minutes for a cooler, slightly firmer texture. For individuals with swallowing difficulty, dice all vegetables finely or modify to achieve the prescribed texture level. Blend, mash, or lightly crush the chickpeas with a fork. Ensure the farro is cooked until it is very soft.

   If needed, substitute another grain or prepare the dish in a manner that is appropriate for the individual’s prescribed texture level. Omit or modify the fresh herbs if they are not appropriate for the individual’s swallowing recommendations.

Nutritional information (per serving, approximately 1½ cups): Calories: 390 | Protein: 13 grams | Carbohydrates: 52 grams | Fiber: 9 grams | Fat: 16 grams | Sodium: 330 milligrams

Suitable for: Anti-inflammatory diet, ataxia-friendly diet, dairy-free diet, gluten-free diet (with quinoa substitution), Mediterranean diet, vegan diet, vegetarian diet

References

1. Eating, Diet, & Nutrition for Constipation — National Institute of Diabetes and Digestive and Kidney Diseases
2. What Is the Mediterranean Diet? — American Heart Association

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