Cooking and trying out new recipes can be a fun way to explore the world of food, and this farro salad recipe is no exception. The flavors in this dish are perfect for a light summer meal, with nutty-tasting hulled farro mixed with fresh vegetables like tomatoes and cucumbers – as well as flavorful herbs such as mint, parsley, and basil. We first discovered this salad several summers ago while on vacation in Rome, Italy – so each bite transports us back to our days spent dishing up delicious Italian cuisine against the stunning backdrop of the Mediterranean sea! Whether you’re looking for lunch inspiration or an easy side dish that will wow your dinner guests – mission accomplished! Keep reading to learn how to make this delicious farro salad at home. We created this Farro Salad Recipe as a base for our Honey Roasted Cherry Tomato recipe. You’ll find this salad tasty, satisfying, and good for you. This recipe is not only simple and delicious but also inspired by nature.
Make this salad uniquely your own:
- Add olives or chopped green pepper and cucumber; think greek or Mediterranean salad with less lettuce for a satisfying meal.
- Depending on the 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 pizza dough (think spelt flour).
Farro is wheat that is lower in gluten than modern wheat.
An ancient grain, Farro contains gluten protein. However, gluten is low enough 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 ten different vitamins and minerals. It is also very high in fiber, containing 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 salad greens. to make this dish more lively.
Step One: Make the Farro
Pour Farro into a fine-mesh sieve, 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 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 it alongside grilled veggies. I served this farro on top of sautéed kale with white beans, and it was a satisfying meal. The possibilities are endless.
This Farro Salad Recipe is a versatile and delicious dish that can be enjoyed on its own or used as a base for other recipes. The salad is simple to make and packed with nutrients, making it a healthy option for any meal. What’s more, the recipe is inspired by nature, so you can feel good about eating it, knowing that it came from a sustainable source. So what are you waiting for? Give this recipe a try, and enjoy the taste of nature in every bite.
- 1 1/2 c Farro
- 4 c vegetable stock or water
- 1/2 tsp. sea salt
- 1 tbsp. olive oil
- 1/2 c parsley chopped
- 2 tbsp. olive oil
- 1/2 tsp. sea salt
- 2 tbsp. Lemon Juice
- Pepper to taste
- 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.
- Combine all dressing ingredients into small bowl, whisk and pour on top of cooked Farro.
- Add more toppings of your choice.
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.