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Discover the magic of Italian farro salad, a vibrant Mediterranean grain bowl that combines nutty farro, roasted red peppers, creamy mozzarella, and a zesty dressing. Inspired by a Tuscan nonna’s simple yet extraordinary recipe, this dish is packed with love and flavor. Perfect for meal prep, potlucks, or a healthy lunch, this Mediterranean farro salad is forgiving, versatile, and gets better with time.
Why You’ll Love This Italian Farro Salad
- Forgiving and easy: Farro is hard to overcook, and the flavors meld beautifully, making it perfect for beginners.
- Flavor-packed: Nutty farro, tangy pepperoncini, sweet roasted peppers, and creamy mozzarella create a taste of the Italian countryside.
- Crowd-pleaser: Loved by all ages, from picky teens to discerning grandparents.
- Make-ahead magic: Tastes even better the next day, ideal for meal prep or entertaining.
Table talk
with Michelle!
Whether it’s a lazy weekend brunch or a quick weekday treat, Italian Farro Salad never fails to impress. I’ve whipped it up more times than I can count—and every time, it’s a crowd-pleaser. Even my “I’m not hungry” husband can’t resist seconds. Simple, refreshing, and endlessly customizable!
Michelle
Ingredients for Italian Farro Salad
Here’s what you’ll need to create this healthy grain salad:
- Farro (1 cup, pearled for quicker cooking or whole for extra chewiness)
- Roasted red peppers (1 cup, jarred or homemade)
- Artichoke hearts (1 cup, water-packed, drained, and quartered)
- Fresh cucumber (1 medium, peeled, seeded, and diced)
- Pepperoncini (¼ cup, sliced, adjust for heat preference)
- Fresh parsley (¼ cup, chopped)
- Mozzarella pearls (1 cup, or diced fresh mozzarella)
- Red onion (¼ cup, finely diced)
- Garlic (1 clove, minced)
- Capers (2 tbsp, with 1 tsp brine)
- Olive oil (¼ cup, extra virgin for best flavor)
- Red wine vinegar (2 tbsp)
- Lemon juice (2 tbsp, freshly squeezed)
- Dried oregano (1 tsp)
- Salt (½ tsp for cooking water, plus more to taste)
How to Make Italian Farro Salad
- Cook the farro: Bring 8 cups of water with ½ tsp salt to a boil. Add 1 cup farro, return to a boil, then simmer for 25-30 minutes until tender but chewy. Drain and let cool slightly.
- Prep the vegetables: While the farro cooks, chop the cucumber, roasted red peppers, artichoke hearts, pepperoncini, parsley, and red onion. Mince the garlic.
- Make the dressing: In a small bowl, whisk together olive oil, red wine vinegar, lemon juice, red onion, garlic, capers with brine, oregano, and a pinch of salt. Adjust seasoning to taste.
- Combine: In a large bowl, mix the cooked farro, vegetables, parsley, and mozzarella pearls. Pour the dressing over and toss gently to coat.
- Rest and serve: For best flavor, refrigerate for at least 1 hour. Serve chilled or at room temperature.
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 55 minutes (including chilling)
Servings: 4-6
Serving Suggestions
- As a main dish: Pair with crusty bread and white wine for a light meal.
- For potlucks: Double the recipe—it travels well and disappears fast.
- Summer entertaining: Serve with grilled veggies or roasted chicken.
- Seasonal twists: Add roasted butternut squash in fall or fresh peas in spring.
Customize Your Mediterranean Farro Salad
- Add protein: Include chickpeas, grilled chicken, or salmon.
- Swap cheese: Try feta for tang or goat cheese for creaminess.
- Change grains: Use wheat berries, barley, or quinoa (gluten-free option).
- Vary veggies: Add cherry tomatoes, roasted zucchini, or blanched green beans.
Kitchen Tips & Tricks
Perfect farro texture: Aim for al dente—tender but chewy. Taste-test to avoid overcooking.
Season the water: Salt the farro cooking water for a flavor foundation.
Let it rest: Chilling enhances the flavors, so plan ahead if possible.
Taste the dressing: Adjust lemon juice or vinegar for balance.
Storage & Make-Ahead Tips
- Refrigerate: Store in an airtight container for up to 4 days. Flavors improve over time.
- Make-ahead: Cook farro and prep veggies/dressing up to 3 days in advance. Combine before serving.
- Freezing: Freeze cooked farro alone for up to 3 months; avoid freezing the full salad to preserve vegetable texture.
- Serving tip: Let sit at room temperature for 15-20 minutes for optimal flavor.
Salads You’ll Love
- Classic Three Bean Salad: A versatile side or salad addition.
- Cucumber and Tomato Salad: Bright flavors with a lighter grain.
- Mediterranean Dense Bean Salad: Perfect for entertaining with Italian flair.
Frequently Asked Questions
Yes, follow package instructions for timing. The texture may be softer but still delicious.
Farro contains gluten. Use quinoa or rice for a gluten-free version.
Omit mozzarella or use plant-based cheese for a vegan-friendly salad.
Serve tomatoes on the side to avoid a watery salad during storage.
Final Thoughts
This Italian farro salad is more than a recipe—it’s a heartfelt dish that brings the warmth of Tuscany to your table. Simple yet satisfying, it’s perfect for healthy lunches, potlucks, or cozy dinners. With every bite, you’ll taste the love and care inspired by a Tuscan nonna. Make it your own, share it with loved ones, and let it become a staple in your kitchen.
If you give Italian Farro Salad a try, I’d love to hear how it turned out!
Please take a moment to leave a rating and a quick review—it really helps us keep sharing free, delicious recipes you can trust.
Italian Farro Salad
- Prep Time: 20m
- Cook Time: 35m
- Total Time: 55m
- Yield: 4 1x
- Category: Salad
- Method: No-Cook / Simmer
- Cuisine: Italian
- Diet: Vegetarian
Description
This hearty Italian Farro Salad is packed with Mediterranean flavors, fresh vegetables, and creamy mozzarella—perfect for a refreshing meal or side dish.
Ingredients
- 1 cup dry farro (about 2.5 cups cooked)
- 1 cup roasted red peppers (from about 2 red peppers, or use jarred ones; chopped)
- ¾ to 1 cup quartered artichoke hearts (in water, about 1 9.9 oz jar; chopped)
- 1 cucumber (peeled, seeded, and chopped)
- ¼ cup sliced pepperoncini peppers (up to ½ cup if you want more spice; chopped)
- ¼ cup chopped fresh parsley
- 8 ounce mozzarella pearls
- ¼ cup extra virgin olive oil
- 2 tablespoons red wine vinegar
- 1 tablespoon lemon juice
- ½ cup diced red onion
- 1 clove garlic (minced)
- 2 tablespoons capers (with their brine)
- ½ teaspoon dried oregano
- ½ teaspoon kosher salt
Instructions
- Prepare the farro: bring 8 cups of water and ½ teaspoon salt to a boil. Add the farro, return to a boil, reduce heat to medium and simmer for 25–30 minutes until tender. Drain and cool.
- Prepare roasted red peppers if not using jarred ones. Refer to a roasted red pepper recipe if needed.
- While the farro cooks, chop all vegetables and parsley.
- In a small bowl, whisk together olive oil, red wine vinegar, lemon juice, red onion, garlic, capers, oregano, and salt.
- In a mixing bowl, combine cooked farro, chopped vegetables, parsley, and mozzarella pearls.
- Pour the dressing over the mixture and stir well until everything is coated.
- Serve immediately or chill in the fridge for a couple of hours before serving. Enjoy!
- Leave a rating or review by tapping the stars on this recipe card or in the comments section!
Notes
Make the farro ahead to save time. Adjust spice level with more or fewer pepperoncini.
Nutrition
- Serving Size: 1 serving
- Calories: 492 kcal
- Sugar: 3 g
- Sodium: 821 mg
- Fat: 27 g
- Carbohydrates: 49 g
- Fiber: 11 g
- Protein: 17 g
