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Mediterranean Farro Salad

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Mediterranean Farro Salad, inspired by Italian cuisine, is a perfect blend of wholesome and vibrant flavors.

Featuring nutty farro paired with fresh vegetables and topped with creamy mozzarella and a sprinkle of crunchy nuts and seeds, this Italian Salad is a nutritious and visually appealing dish.

Ideal for family gatherings or casual outdoor parties, this salad beautifully showcases the rich culinary traditions of the Mediterranean. Buon appetito!

Why You’ll Love Mediterranean Farro Salad

  • Nutrient-Rich: Packed with farro, fresh vegetables, and herbs, this delicious salad is a wholesome and nutritious option.
  • Bold Flavors: The combination of Italian dressing, fresh basil, mint, and pomegranate vinegar brings a burst of Mediterranean flavors.
  • Versatile Dish: Perfect as a side or a main course, this Mediterranean Farro Salad recipe is great for any meal and can be easily customized with your favorite ingredients.

Farro Salad Ingredients

  • Farro: A nutty and chewy ancient grain that forms the hearty base of the Mediterranean Farro Salad.
  • Water: Used to cook the farro to perfect tenderness.
  • Brightly Colored Bell Pepper: Adds a sweet crunch and vibrant color to the salad.
  • Tomatoes: Juicy and flavorful, they bring a burst of freshness.
  • Dry Bay Leaves: Infuse the farro with a subtle, aromatic flavor during cooking.
  • Pumpkin Seeds: Add a delightful crunch and are packed with nutrients.
  • Ground Cashews: Provide a creamy texture and a hint of nuttiness.
  • Mini Mozzarella: Soft and mild cheese that pairs well with the other ingredients.
  • Red Onion: Adds a sharp, savory note and a bit of crunch.
  • Basil: Fresh herb that gives the salad a fragrant, peppery flavor.
  • Mint: Adds a refreshing, cool flavor to the salad.
  • Salt: Enhances the overall flavor of the salad.
  • Salad Leaves: Serve as a crisp and refreshing base for the Mediterranean Farro Salad.
  • Italian Dressing: A tangy and flavorful dressing to tie all the ingredients together.
  • Garlic Cloves: Provide a robust, aromatic flavor to the dressing.
  • Olive Oil: Adds a rich, smooth texture to the dressing.
  • Pomegranate Vinegar: Provides a unique, tangy sweetness to the dressing.
  • Honey or Maple Syrup: Adds a touch of natural sweetness to balance the dressing.
  • Dried Italian Herbs: Bring a classic Mediterranean flavor to the dressing.
  • Nutmeg: Adds a warm, slightly sweet undertone to the dressing.
Mediterranean Farro Salad Ingredients.

How To Make Mediterranean Farro Salad

Step One: Prepare the Onions, Basil, and Mint

Peel and thinly slice the onion into half rings. Remove stems from the basil and mint, then chop the leaves.

Step 2: Cook Farro

Rinse farro with water, soak it in cold water for 1 hour, add salt and bay leaves, and boil the farro for about 30 minutes. Let the cooked farro cool.

Step 3: Prepare the Bell Peppers

Remove the seeds from the bell peppers and cut them into medium slices.

Step 4: Prepare the Tomatoes

Remove the sepals and seeds from the tomatoes, then dice the fleshy pulp.

Step 5: Prepare the Dressing

Peel and crush the garlic cloves, pass the crushed garlic through a press, add the rest of the dressing ingredients (such as olive oil, vinegar, or lemon juice as desired), and mix the dressing with a whisk.

Step 6: Assemble the Salad

Place the cooled farro, sliced onions, chopped basil, mint, bell peppers, and diced tomatoes in a large bowl. Add the mozzarella cheese and stir in the dressing, ensuring all ingredients are well-coated.

Step 7: Serve The Farro Salad

Place the salad on a serving dish, sprinkle with nuts and pumpkin seeds (if using), and decorate with lettuce and extra mint leaves.

The salad is perfect for a fun outdoor party. Bon appétit!

Expert Tips

  • Cool the Farro Properly: After cooking farro, spread it on a baking sheet to cool. This prevents it from becoming mushy and helps maintain its chewy texture.
  • Use Fresh Herbs: Fresh basil and mint elevate the salad’s flavor. Avoid using dried herbs as substitutes for these key ingredients.

Variations

  • Greek Farro Salad: Substitute the bell peppers and tomatoes with ingredients from a classic Greek salad, such as cucumbers, Kalamata olives, and crumbled feta cheese. Use pearled farro to maintain a nutty flavor and enhance the texture of this Mediterranean-inspired dish.
  • Farro and Brown Rice Salad: Mix cooked pearled farro with brown rice to add a heartier base. Include fresh vegetables like cucumbers and cherry tomatoes, and top with feta cheese. A dressing of olive oil, lemon juice, and dried oregano will bring out the Greek salad essence.

How To Store Farro Salad

  • Refrigerate: Store any leftover Mediterranean Farro Salad in an airtight container in the refrigerator for up to 3-4 days.
  • Container: Use an airtight container to keep the leftover farro salad fresh and prevent it from absorbing other flavors in the refrigerator.

What To Serve With Farro Salad?

  • Grilled Chicken: Add grilled chicken breasts or thighs on the top of Mediterranean farro salad. Marinate the chicken in a Mediterranean-inspired blend of olive oil, lemon juice, garlic, and herbs like oregano, thyme, and rosemary for extra flavor.
  • Shredded Rotisserie Chicken: Use shredded rotisserie chicken as a quick and convenient protein option for the salad. The tender and juicy chicken adds a savory element to the dish.
  • Grilled Salmon: Top the Mediterranean Farro Salad with grilled salmon fillets seasoned with lemon, garlic, and herbs. The rich and flaky salmon pairs well with the hearty farro and Mediterranean flavors.
  • Grilled Shrimp: Add grilled shrimp to the salad for a lighter protein option. Season the shrimp with olive oil, lemon juice, and Mediterranean spices like oregano and thyme for a burst of flavor.
  • Chickpeas: Toss cooked chickpeas with the farro salad for a plant-based protein option. Chickpeas add a creamy texture and mild flavor that complements the other Mediterranean ingredients.
Mediterranean Farro Salad

Mediterranean Farro Salad

Yield: 4
Prep Time: 5 minutes
Cook Time: 30 minutes
Additional Time: 10 minutes
Total Time: 5 minutes

This Mediterranean Farro Salad is delicious simple to make and packed with flavor.

Ingredients

  • 1/2 cup farro
  • 1 1/3 cup water
  • 1 brightly colored bell bell pepper
  • 2 tomatoes
  • 1-2 dry bay leaves
  • 1 tbsp. pumpkin seeds
  • 1 tsp. ground cashews
  • 3/4 cup mini mozzarella
  • 1 red onion
  • 1/2 bunch basil
  • 1/4 bunch mint
  • pinch of salt
  • Salad leaves to serve
  • Italian dressing
  • 2 garlic cloves
  • 3 tablespoons olive oil
  • 2 tablespoons pomegranate vinegar
  • 1 tablespoon honey or maple syrup
  • 1 tsp. dried Italian herbs
  • 1/3 tsp. salt
  • 1/3 tsp. nutmeg.

Instructions

  1. Peel and thinly slice the onion into half rings. Remove stems from the basil and mint, then chop the leaves.
  2. Rinse farro with water, soak it in cold water for 1 hour, add salt and bay leaves, and boil the farro for about 30 minutes. Let the cooked farro cool.
  3. Remove the seeds from the bell peppers and cut them into medium slices.
  4. Remove the sepals and seeds from the tomatoes, then dice the fleshy pulp.
  5. Peel and crush the garlic cloves, pass the crushed garlic through a press, add the rest of the dressing ingredients (such as olive oil, vinegar, or lemon juice as desired), and mix the dressing with a whisk.
  6. Place the cooled farro, sliced onions, chopped basil, mint, bell peppers, and diced tomatoes in a large bowl. Add the mozzarella cheese and stir in the dressing, ensuring all ingredients are well-coated.
  7. Place the salad on a serving dish, sprinkle with nuts and pumpkin seeds (if using), and decorate with lettuce and extra mint leaves.
  8. The salad is perfect for a fun outdoor party. Bon appétit!

Notes

  • Cool the Farro Properly: After cooking farro, spread it on a baking sheet to cool. This prevents it from becoming mushy and helps maintain its chewy texture.
  • Use Fresh Herbs: Fresh basil and mint elevate the salad's flavor. Avoid using dried herbs as substitutes for these key ingredients.

Nutrition Information:
Yield: 4 Serving Size: 1
Amount Per Serving: Calories: 286Total Fat: 17gSaturated Fat: 5gTrans Fat: 0gUnsaturated Fat: 11gCholesterol: 17mgSodium: 416mgCarbohydrates: 28gFiber: 4gSugar: 14gProtein: 9g

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