⏱ 25 min totalFarro & Tomato Salad with Crispy Capers
Per 1 serving · 137 g · 8 ingredients
of a 2,000 cal day
- Protein7.4g11% of calories
- Carbs36g54% of calories
- Fat10g35% of calories
- ✓ Cholesterol free
At a glance
One serving of Farro & Tomato Salad with Crispy Capers (137 g) has 250 calories, with 7.4 g of protein, 36 g of carbohydrates and 10 g of fat. Most of its energy comes from carbs (54% of calories). It is high in dietary fiber (24% DV), Vitamin C (51% DV) and Vitamin K (418% DV).
High in
20%+ of the daily value
- Dietary fiber24%
- Vitamin C51%
- Vitamin K418%
- Iron52%
Good source of
10–19% of the daily value
- Vitamin A16%
- Vitamin E12%
- Folate (B9)13%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
⅔ tbsp Olive oil
½ tbsp, drained Capers
½ cup Parsley- 🥄³⁄₁₆ dash Salt
³⁄₁₆ dash Black pepper- 🥄¼ cup Farro
½ tbsp Red wine vinegar
⅓ medium whole Tomatoes
Directions
- 1
Cook the farro according to package instructions.
- 2
Heat one-fourth of the olive oil in a medium skillet over medium-high heat. Add the capers and cook until crisp, about 1 to 2 minutes. Transfer to a paper towel-lined plate.
- 3
In the same skillet, cook the parsley in two batches until crisp, adding another one-third of the remaining oil between batches if needed. Transfer to the plate with the capers.
- 4
Whisk together the red wine vinegar and the remaining olive oil in a bowl. Season with salt and pepper to taste.
- 5
Add the chopped tomatoes and cooked farro to the bowl and toss to combine. Serve topped with the crispy capers and parsley.
Vitamins & minerals
Amounts for 1 serving (137 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 144 μg | 16% |
| Vitamin C | 46 mg | 51% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 12% |
| Vitamin K | 502 μg | 418% |
| Thiamine | 0 mg | 3% |
| Riboflavin (B2) | 0 mg | 3% |
| Niacin | 1 mg | 4% |
| Vitamin B6 | 0.1 mg | 4% |
| Folate (B9) | 53 μg | 13% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.2 mg | 3% |
| Choline | 7 mg | 1% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 48 mg | 5% |
| Iron | 4 mg | 52% |
| Potassium | 431 mg | 9% |
| Magnesium | 21 mg | 5% |
| Phosphorus | 28 mg | 4% |
| Zinc | 0.4 mg | 4% |
| Copper | 0.1 mg | 9% |
| Manganese | 0.1 mg | 4% |
| Selenium | 0.1 μg | 0% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 41 μg | — |
| Arginine | 0.1 g | — |
| Aspartic acid | 0.1 g | — |
| Beta carotene | 1,704 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 0.2 g | — |
| Glycine | 0.1 g | — |
| Histidine | 0 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.1 g | — |
| Lactose | 0 g | — |
| Leucine | 0.1 g | — |
| Lycopene | 1,055 μg | — |
| Lysine | 0.1 g | — |
| Maltose | 0 g | — |
| Methionine | 0 g | — |
| Monounsaturated fats | 7 g | — |
| Phenylalanine | 0.1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 0.1 g | — |
| Retinol | 0 μg | — |
| Serine | 0.1 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0 g | — |
| Valine | 0.1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 250 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 47minWalking (3.5 mph)
- 30minCycling (moderate)
- 21minRunning (6 mph)
- 35minSwimming laps
Common questions
How many calories are in Farro & Tomato Salad with Crispy Capers?
One serving of Farro & Tomato Salad with Crispy Capers (1 serving) has 250 calories, which works out to 183 calories per 100 g. That is about 13% of a 2,000-calorie day.
Are Farro & Tomato Salad with Crispy Capers high in protein?
Not especially. It has 7.4 g of protein per serving, and protein supplies 11% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are Farro & Tomato Salad with Crispy Capers keto-friendly?
It is hard to fit into a strict keto diet. One serving has 29 g of net carbs and 54% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Farro & Tomato Salad with Crispy Capers?
151 mg per serving.
How much sugar is in Farro & Tomato Salad with Crispy Capers?
1.4 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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