Italian Farro Salad

4 min read

Italian Farro Salad: A Refreshing Mediterranean Delight

Discover the perfect balance of nutty farro, crisp vegetables, and tangy dressing in this Italian Farro Salad. This versatile dish is ideal for summer picnics, meal prep, or as a hearty side. Learn how to create this nutritious and flavorful salad that’s sure to become a family favorite.

Italian Farro Salad

Italian Farro Salad combines cooked farro with fresh vegetables, herbs, and a zesty vinaigrette. It’s typically made with cherry tomatoes, cucumbers, red onion, and feta cheese, tossed in a lemon-olive oil dressing. This salad can be served cold or at room temperature and is perfect for make-ahead meals.

A Brief History

Farro, an ancient grain, has been cultivated in Italy for centuries, particularly in Tuscany. This wholesome ingredient has experienced a resurgence in popularity due to its nutritional benefits and versatility in modern cuisine. Italian Farro Salad represents a contemporary twist on traditional Mediterranean flavors, combining the rustic charm of farro with fresh, seasonal ingredients.

 

Ingredients

  • 1 cup dry farro
  • 2 cups cherry tomatoes, halved
  • 1 English cucumber, diced
  • 1/2 red onion, finely chopped
  • 1/4 cup fresh basil leaves, torn
  • 1/4 cup fresh parsley, chopped
  • 1/2 cup crumbled feta cheese
  • 1/4 cup kalamata olives, pitted and halved (optional)

For the dressing:

  • 1/4 cup extra virgin olive oil
  • 2 tablespoons lemon juice
  • 1 clove garlic, minced
  • 1 teaspoon Dijon mustard
  • 1/2 teaspoon dried oregano
  • Salt and freshly ground black pepper to taste

 

Instructions

 

  1. Cook the farro:
    • Rinse the farro under cold water.
    • In a medium saucepan, combine farro with 3 cups of water and a pinch of salt.
    • Bring to a boil, then reduce heat and simmer for 25-30 minutes until tender but still chewy.
    • Drain any excess water and let cool completely.
  2. Prepare the vegetables:
    • While the farro is cooking, chop all the vegetables as indicated in the ingredients list.
  3. Make the dressing:
    • In a small bowl, whisk together olive oil, lemon juice, minced garlic, Dijon mustard, and dried oregano.
    • Season with salt and pepper to taste.
  4. Assemble the salad:
    • In a large bowl, combine the cooled farro, cherry tomatoes, cucumber, red onion, basil, and parsley.
    • Pour the dressing over the salad and toss gently to combine.
    • Add crumbled feta cheese and kalamata olives (if using) and toss lightly.
  5. Chill and serve:
    • Refrigerate the salad for at least 30 minutes to allow flavors to meld.
    • Taste and adjust seasoning if needed before serving.

Time and Servings

  • Preparation time: 15 minutes
  • Cooking time: 30 minutes
  • Chilling time: 30 minutes
  • Total time: 1 hour 15 minutes
  • Servings: 6

Nutritional Information (per serving)

  • Calories: 250
  • Protein: 8g
  • Carbohydrates: 30g
  • Fat: 13g
  • Fiber: 5g

Expert Tips

  1. For a nuttier flavor, toast the farro in a dry pan before cooking.
  2. Make this salad vegan by omitting the feta cheese or substituting it with a plant-based alternative.
  3. Add grilled chicken or chickpeas for extra protein and to turn this into a complete meal.
  4. For meal prep, store the dressing separately and add it just before serving to keep the salad fresh and crisp.

FAQ

Q: Can I make Italian Farro Salad ahead of time?
A: Yes, you can prepare this salad up to 24 hours in advance. Keep the dressing separate and add it just before serving to maintain optimal texture.

Q: Is farro gluten-free?
A: No, farro is a type of wheat and contains gluten. For a gluten-free version, substitute farro with quinoa or brown rice.

Q: How long does Italian Farro Salad last in the refrigerator?
A: When stored in an airtight container, this salad will last 3-5 days in the refrigerator.

Q: Can I use other vegetables in this salad?
A: Absolutely! Feel free to add or substitute vegetables based on your preferences or what’s in season. Bell peppers, zucchini, or artichoke hearts would be great additions.

Conclusion

This Italian Farro Salad is a delightful way to enjoy the nutty flavor of farro combined with fresh Mediterranean ingredients. Perfect for summer gatherings or as a nutritious lunch option, it’s sure to become a staple in your recipe collection. Try pairing it with grilled fish or chicken for a complete meal, or explore other grain-based salads like quinoa tabbouleh or barley risotto for more wholesome options.

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