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.



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


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
1/4 Cup White Balsamic Vinegar
1/2 Cup Extra Virgin Olive Oil
1/4 Cup Fresh Parsely Finely Chopped
Salt & Pepper


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.


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