Description

Discover the perfect balance of nutty farro, crisp vegetables, and tangy dressing in this refreshing Italian Farro Salad. Ideal for summer picnics, meal prep, or a hearty side.

Ingredients

Scale

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

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Instructions

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.
While the farro is cooking, chop all the vegetables as indicated in the ingredients list.
In a small bowl, whisk together olive oil, lemon juice, minced garlic, Dijon mustard, and dried oregano.
Season the dressing with salt and pepper to taste.
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.
Refrigerate the salad for at least 30 minutes to allow flavors to meld.
Taste and adjust seasoning if needed before serving.

Notes

Toast the farro in a dry pan before cooking for extra nuttiness. For a vegan version, omit feta or use a plant-based alternative. Add grilled chicken or chickpeas to make it a complete meal. Keep dressing separate until serving if prepping ahead.

Nutrition

Serving Size: 1 serving
Calories: 250
Sugar: 3g
Sodium: 300mg
Fat: 13g
Saturated Fat: 4g
Unsaturated Fat: 8g
Trans Fat: 0g
Carbohydrates: 30g
Fiber: 5g
Protein: 8g
Cholesterol: 15mg