Farro Salad

Farro is a great grain with a slightly nutty taste and chewy texture that can be used in many different recipes. I was first introduced to farro when we bought our farmhouse in Umbria as farro is used frequently in many Umbrian dishes. We often use farro as a base for salads and you really can add almost any ingredients to the farro and create an endless number of flavors. In this recipe, I chose to mix farro with my favorite grilled vegetables but you could add just about any vegetable you chose. Grilled asparagus, mushrooms or artichokes would also be delicious in this salad. In place of the capers you could add pitted, sliced olives or even lightly toasted pine nuts.

We often make this salad for lunch but it is also perfect to pack for picnics or outdoor barbeques. Farro is a close cousin to spelt, and similar to barely, so you can substitute either for farro if it is easier to find. These grains are rich in protein and fiber and are therefore a great alternative to meat.

Why Healthy

  • Farro is high in fiber, magnesium, and vitamins A,B,C, and E.
  • Olive oil is the chosen oil for the dressing which is a heart healthy mono-unsaturated oil with good antioxidant properties.
  • Tomatoes are rich in Lycopene, vitamin C, potassium, iron, and fiber.
  • Onions contain Potassium, fiber, and folate as well as the flavonoid quercetin.

 

Print

Farro Salad With Grilled Vegetables

Farro is an ancient grain that works extremely well in salads.

Yield: Serves 4

Prep Time: 20 mins

Cook Time: 35 mins

Ingredients:

1 1/2 Cups Dried Farro
1 Small Eggplant
2 Small Zucchini
1 Red Pepper
1 Small Red Onion
1 Cup Cherry Tomatoes Cut In Half
1/2 Cup Fresh Basil Leaves
3 Tablespoons Drained Capers
Olive Oil For Brushing
Dressing:
1/4 Cup White Balsamic Vinegar
1/2 Cup Extra Virgin Olive Oil
1/4 Cup Fresh Parsely Finely Chopped
Salt & Pepper

Directions:

Cook the farro in lightly salted boiling water until tender to the bite but still just a bit chewy, about 20 minutes.
Drain and reserve in a large bowl.
Cut the eggplant, zucchini, and onion into 1 1/2 inch slices.
Cut the pepper into four pieces after coring and seeding it.
Lightly brush the vegetables with olive oil and grill until tender and lightly browned.
Alternatively, you can cook them under a preheated broiler until lightly browned and soft.
Remove the onion skin and slice into 2 inch pieces.
Remove the skin from the pepper and chop in the same manner.
Continue to cut both the zucchini and the eggplant into pieces and all of these vegetables to the bowl holding the farro.
Add the tomatoes and capers and mix.
Tear the basil into small pieces and add this to the bowl.
Mix the dressing ingredients together in a separate small bowl and pour it over the farro mixture.
Mix well and serve on four individual plates.

 

2 Responses to “Vibrant Soba Noodle Salad”

  1. RecipeNewZ — May 19, 2012 @ 2:28 am

    I saw this noodle salad on Pinterest and came to your site because of the pretty picture. But now that I read a little about you and your site and explored some of your recipes, I am so happy that I found you. I love it that you are using healthy ingredients at the same time maintaining the richness and flavor of the dish. You’ve got a marvelous site – I am definitely coming back :-) .

    Also, I would like to invite you to share this post (and other posts :-) ) on a new photo based recipe sharing site that launched only last week. The idea is simple: all recipe photographs are published within minutes of submission. And, of course, the images link back to the author’s site.

    It’s called RecipeNewZ (with Z) – http://recipenewz.com

    I hope you get a chance to visit and to share some of your delicious posts with our viewers. It would be a pleasure to have you on board :-)

    [Reply]

  2. Anne — May 19, 2012 @ 7:25 am

    Hi – I’m a fan of both your and your mother’s websites. I was wondering with the Soba Noodle Salad if I could substitute Tahini for peanut butter as my husband is unfortunaly allergic to nuts. Would it alter the taste too much?

    Thank you for your posts.

    [Reply]

Leave a Comment