Mediterranean chickpea and farro salad with olive oil and feta

Why it works

Chickpeas and farro together supply about 14 g of fiber, including soluble fractions that bind bile acids in the gut and pull LDL cholesterol out of circulation. Extra-virgin olive oil provides monounsaturated oleic acid and polyphenols that improve the LDL-to-HDL ratio and reduce LDL oxidation, a key step in plaque formation. The vegetables and legumes are potassium-rich while total sodium stays low, and the feta is kept to a small amount so it adds flavor without pushing sodium high.

Ingredients

• 1.5 cups cooked chickpeas, drained and rinsed
• 1 cup cooked farro, cooled
• 1.5 cups cherry tomatoes, halved
• 1 cup cucumber, diced
• 1 cup red bell pepper, diced
• 8 kalamata olives, pitted and halved
• 1/4 cup fresh parsley, chopped
• 1/4 cup crumbled feta
• 3 tbsp extra-virgin olive oil
• 2 tbsp fresh lemon juice
• 1 clove garlic, minced
• 1/2 tsp dried oregano

Method

1. Whisk the olive oil, lemon juice, minced garlic and oregano together in a large bowl.
2. Add the cooked farro and chickpeas and toss to coat them in the dressing.
3. Fold in the cherry tomatoes, cucumber, bell pepper, olives and parsley.
4. Scatter the crumbled feta over the top and toss gently once more.
5. Let the salad rest for 10 minutes so the grains absorb the dressing, then divide between two plates.