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.
Contents
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.
How To Make Mediterranean Farro Salad
Step One: 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 Two: Remove the sepals and seeds from the tomatoes, then dice the fleshy pulp.
Step Three: Remove the seeds from the bell peppers and cut them into medium slices.
Step Four: Peel and thinly slice the onion into half rings. Remove stems from the basil and mint, then chop the leaves.
Step Five: 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 Six: 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. Place the salad on a serving dish, sprinkle with nuts and pumpkin seeds (if using), and decorate with lettuce and extra mint leaves.
Expert Tips To Make This Taste Amazing
- 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?
- Sliced Chicken Breast: Add grilled chicken breast slices 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
Enjoy a wholesome and flavorful dish with this Mediterranean Farro Salad! Nutty farro is tossed with fresh veggies, olives, and tangy feta, all brought together with a zesty lemon dressing.
Serving Size 4 Servings
Ingredients
For The Salad
- 1/2 cup Farro
- 1 1/3 cup Water
- 1 Red Bell Pepper
- 2 Tomatoes
- 1-2 Bay Leaves
- 1 tbsp. Pumpkin Seeds
- 1 tsp. Ground Cashews
- 3/4 cup Mini Mozzarella Balls
- 1 Red Onion
- 1/2 bunch Basil
- 1/4 bunch Mint
- pinch Salt
- 2 cups Salad Leaves
For The Dressing
- 2 Garlic Cloves
- 3 tablespoons Olive Oil
- 2 tablespoons Pomegranate Vinegar
- 1 tablespoon Honey or Maple Syrup
- 1 tsp. Italian Herbs dried
- 1/3 tsp. Salt
- 1/3 tsp. Nutmeg
Instructions
- Peel and thinly slice the onion into half rings. Remove stems from the basil and mint, then chop the leaves.
- 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.
- Remove the seeds from the bell peppers and cut them into medium slices.
- Remove the sepals and seeds from the tomatoes, then dice the fleshy pulp.
- 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.
- 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.
- 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!
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.
