About this recipe
Images are illustrative; follow the written ingredients and food-safety instructions.
These recipes have not been kitchen-tested; cooking times can vary with equipment and ingredients. They offer ways to enjoy extra-virgin olive oil with vegetables, beans, grains, fish and fruit.
Oleocanthal is a naturally occurring compound in virgin olive oil. Laboratory findings are interesting, but they do not establish that a particular meal treats inflammation or prevents disease. Its amount varies between oils and cannot be measured by tasting a recipe. Enjoy the oil as food, not as a replacement for medical treatment. Read The Oleocanthal Molecule: Extra Virgin Olive Oil as Nature’s Daily Anti-Inflammatory Shield and the scientific review of oleocanthal for context.
Choose an extra-virgin olive oil you like. A peppery finish can be pleasant, but it does not tell you the exact oleocanthal content. Keep the bottle closed in a cool, dark cupboard, away from the stove. Several recipes add a little oil at the end for its fresh flavor; extra-virgin olive oil is also suitable for ordinary cooking. See the related MemContinuity publication.
Measurements: 1 tablespoon = 15 mL; 1 teaspoon = 5 mL. Cup measures are approximate US cups. Salt and pepper may be adjusted to taste. Wash produce before use.
Recipe
Chewy grains, chickpeas and fresh herbs make a convenient lunch that can be eaten warm or chilled.
Serves: 4 | Prep: 15 minutes | Cook: 25–35 minutes
Ingredients
- 200 g (about 1 cup) dry pearled farro
- 1 can chickpeas, 400 g (14–15 oz), drained and rinsed
- 1 medium cucumber, diced
- 150 g (about 1 cup) cherry tomatoes, halved
- 15 g (about ½ cup) chopped parsley
- 50 g (about ⅓ cup) crumbled feta; optional
- 4 tablespoons (60 mL) extra-virgin olive oil
- 3 tablespoons lemon juice
- 1 teaspoon Dijon mustard
- 1 small garlic clove, finely grated; optional
- ½ teaspoon dried oregano
- Salt and black pepper, to taste
Instructions
- Cook the farro in plenty of simmering water according to the packet, usually 25–35 minutes, until tender. Drain well and spread on a plate for 5 minutes to release steam.
- In a large bowl, whisk the olive oil, lemon juice, mustard, garlic if using, and oregano. Season to taste.
- Add the farro, chickpeas, cucumber, tomatoes and parsley. Toss to coat.
- Sprinkle with feta, if using. Serve warm, or refrigerate promptly and serve chilled.
Kitchen note: Farro contains wheat/gluten; use cooked rice or certified gluten-free quinoa if suitable for your needs. Feta contains milk. Check the mustard label for allergens.
Storage and food safety
Refrigerate perishable foods within 2 hours, or within 1 hour if the surrounding temperature is above 32°C / 90°F. Store refrigerated leftovers at 4°C / 40°F or below, use most cooked leftovers within 3–4 days, and reheat cooked leftovers to 74°C / 165°F. See the USDA Food Safety and Inspection Service’s Leftovers and Food Safety guidance.
Food allergies and texture needs differ. Check packaged ingredients and adapt or omit toppings to suit the people eating. If someone has a swallowing difficulty, follow their clinician’s or speech-language professional’s individual guidance rather than assuming a recipe is safe for them.
