Description
A hearty, vibrant Italian farro salad featuring nutty farro, fresh vegetables, briny olives, sun-dried tomatoes, and a zesty red wine vinaigrette. Perfect for meal prep, potlucks, or a light main dish.
Ingredients
1 cup pearled farro (semi-pearled also fine)
2 cups water or vegetable broth for cooking farro
1½ cups halved cherry tomatoes
1 medium cucumber, diced
½ red onion, finely chopped
¼ cup kalamata olives, pitted and sliced
¼ cup sun-dried tomatoes in oil, drained and chopped
2 tablespoons capers (optional)
1 cup chopped fresh parsley or basil
3 tablespoons extra virgin olive oil
2 tablespoons red wine vinegar
1 clove garlic, minced
Salt and cracked pepper to taste
Instructions
1. Rinse your farro under cold water to remove excess starch.
2. Bring water or broth to a boil, then add farro. Reduce to a simmer and cook uncovered for 20–25 minutes (or until al dente).
3. Drain any excess liquid and let it cool slightly.
4. While farro cooks, chop your tomatoes, cucumbers, red onion, olives, and herbs.
5. In a large bowl, whisk together olive oil, red wine vinegar, minced garlic, salt, and pepper until emulsified.
6. Toss your cooked farro into the bowl and mix thoroughly to coat.
7. Add the chopped veggies and herbs, lightly folding until evenly combined.
8. Chill the salad if desired or serve at room temperature.
Notes
Stores well in the fridge for up to 4 days.
Flavors deepen over time, making leftovers even better.
Re-energize by tossing with extra olive oil and salt before serving.
Avoid freezing as vegetables may lose texture.
Try fun variations like citrus vinaigrette, strawberries, roasted vegetables, or adding feta or hummus for creaminess.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Salad
- Method: Boil, Toss
- Cuisine: Italian, Mediterranean
Nutrition
- Serving Size: 1 1/2 cups
- Calories: 280
- Sugar: 5g
- Sodium: 420mg
- Fat: 13g
- Saturated Fat: 2g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 38g
- Fiber: 7g
- Protein: 7g
- Cholesterol: 0mg
Keywords: Italian farro salad, grain salad, healthy, vegan, vegetarian, Mediterranean