Farro Salad Recipe

We created this Farro Salad Recipe to serve as a base for our Honey Roasted Cherry Tomato recipe. You’ll find this salad tasty, satisfying and good for you. In fact, this recipe is not only simple and delicious but also inspired by nature.

Farro Salad with tomatoes, mozzarella, corn, herbs on table with tea towel

Make this salad uniquely your own:

  • Add olives or chopped green pepper and cucumber, think greek or Mediterranean salad less the lettuce for a satisfying meal
  • Depending on what’s in season, add chopped dill, thyme, cilantro, parsley or a combination of herbs for extra flavor
  • Serve on a bed of sauteed kale with olive oil, garlic, lemon, salt and pepper
  • Toss in a little fresh-picked corn (off the cob)
  • Top with mozzarella cheese or parmesan cheese shavings

By the way, what is Farro?

To be honest, I wasn’t sure either. Farro is an ancient grain similar to bulgur wheat. It looks like wheat berries and has a texture similar to rice. In the same way, you can grind it into semolina flour to make your own pizza dough (think spelt flour).

What is Farro? I wasn’t sure either. It’s an ancient grain similar to bulgur wheat, it looks more like wheat berries and has a texture similar to rice. You can grind it into seminola flour to make your own pizza dough (think spelt flour).
bowl of farro

Farro is wheat that is lower in gluten than modern wheat.

An ancient grain, Farro contains gluten protein, however, it’s low enough in gluten that people with sensitivity are not impacted. Gluten sensitivities (the ones that mess with digestion) are usually associated with modern strains of wheat.

Farro contains more fiber than other popular grains like rice, quinoa, buckwheat or barley. It may offer more positive benefits when it comes to digestion and cardiovascular health.

This ancient grain is exceptionally high in protein for a grain and supplies more than 10 different vitamins and minerals. It also happens to be very high in fiber, while it contains B vitamins, zinc, and iron. Therefore, if you have gluten sensitivity, it’s worth exploring this grain further to see if it can fit within your diet.

How to Make Farro Salad

First, you’ll need to gather all of your ingredients. You need Farro, vegetable stock, sea salt, olive oil, parsley, and lemons. Pick up some tomatoes, green peppers, sweet onion, feta cheese, and some salad greens. to make this dish more lively.

Step One: Make the Farro

Pour Farro into a fine-mesh sieve and rinse with cold water a few times and drain. Then, transfer the farro into a medium-sized pot with a lid and add the stock. Bring to a boil over high heat. Reduce the heat, cover and allow to simmer for 25-30 minutes, until softened, but chewy. At this point, if there is liquid remaining in the pot, drain it off.

Step Two: Make the Dressing

Combine all dressing ingredients into a small bowl, whisk and pour on top of cooked Farro. Add chopped parsley on top as a garnish.

Step Three: Add more toppings

Imagine serving this on top of a greek salad or serving alongside grilled veggies. I’ve served this farro on top of sautéed kale with white beans and it was a satisfying meal. The possibilities are endless.

If you decide to try this fantastic recipe, be sure to take a photo and share them with us using #waxingkararecipes on Instagram. We love seeing your photos!

Honey roasted cherry tomatoes add depth to salads and pasta dishes to enjoy for lunch or dinner and take only minutes to make.

Farro Salad

Course: Main Course
Cuisine: American
Keyword: ancient grains, farro, farro salad
Prep Time: 20 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Servings: 6
Calories: 252kcal
This Farro Salad is delicious and satisfying. We make this year-round and serve it cold in summer and warm during the winter. There is so much that you can do with this dish! Try it with our roasted tomato salad.

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Ingredients

Farro

  • 1 1/2 c Farro
  • 4 c vegetable stock or water
  • 1/2 tsp. sea salt
  • 1 tbsp. olive oil

Dressing

  • 1/2 c parsley chopped
  • 2 tbsp. olive oil
  • 1/2 tsp. sea salt
  • 2 tbsp. Lemon Juice
  • Pepper to taste

Instructions

Farro

  • Pour Farro into a fine mesh sieve and rinse with cold water and drain.
  • Transfer to a medium sized pot with lid. Add water or stock. Bring to a boil over high heat.
  • Reduce heat to low, cover and cook for 25-30 minutes, until softened, but chewy.
  • If there is liquid remaining in the pot, drain it off.
  • Add parsley into the cooked farro.

Dressing

  • Combine all dressing ingredients into small bowl, whisk and pour on top of cooked Farro.
  • Add more toppings of your choice.

Video

Nutrition

Calories: 252kcal | Carbohydrates: 41g | Protein: 5g | Fat: 8g | Saturated Fat: 1g | Sodium: 952mg | Potassium: 167mg | Fiber: 7g | Sugar: 1g | Vitamin A: 765IU | Vitamin C: 8.6mg | Calcium: 21mg | Iron: 1.6mg
Farro Salad Tall Pin
Joyce-C-Wallace

Recipe by Joyce C Wallace, RN, Certified Health Coach. Joyce is a health advocate, avid gardener and passionate cook. She recently published a book, Navigating the Food Jungle filled with delightful recipes that are also good for you.

About the Author

kara

Kara waxes about the bees, creates and tests recipes with her friend Joyce, and does her best to share what she’s learned and continues to learn about the bees, honey, ingredients we use and more.

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