Insalata di Farro: A Delicious Italian Grain Salad

Insalata di Farro, or Farro Salad, is a delightful dish that combines the nutty flavor of farro with fresh vegetables and a light dressing. It’s perfect as a side dish or a main course, making it versatile for any meal. From my own personal experience, this salad not only tastes great but also packs a nutritious punch. Let me show you how I make this hearty and wholesome salad.

Notes on What to Expect

When making Insalata di Farro, expect a delightful combination of textures and flavors. The chewy farro pairs beautifully with the crisp vegetables and tangy dressing, creating a refreshing and satisfying dish.

Recipe Overview

• Prep Time: 15 minutes
• Cook Time: 25 minutes
• Time to Stand: 10 minutes
• Total Time: 50 minutes
• Ease of Cooking: Easy
• Servings: 4
• Calories: Approximately 320 per serving
• Cost of Ingredients: $12-$15 (varies by location)
• Cuisine: Italian
• Course: Salad
• Equipment Needed: Pot, colander, mixing bowl, whisk, cutting board, knife
• Check out the must-have equipment and ingredients for making a Savory  #insalatadifarro  here.

Ingredients

For the Salad:

• 1 cup farro
• 2 ½ cups vegetable broth or water
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1 bell pepper (red or yellow), diced
• ½ red onion, finely chopped
• 1 cup fresh parsley, chopped
• ½ cup feta cheese, crumbled (optional)
• Salt and pepper, to taste

For the Dressing:

• ¼ cup extra virgin olive oil
• 2 tablespoons lemon juice
• 1 teaspoon Dijon mustard
• 1 garlic clove, minced
• Salt and pepper, to taste
• Check out the must-have equipment and ingredients for making a Savory  #insalatadifarro  here.

Method

Step 1: Cook the Farro

1. Rinse the Farro: Start by rinsing the farro under cold water to remove any impurities.
2. Boil the Broth/Water: In a medium-sized pot, bring 2 ½ cups of vegetable broth or water to a boil.
3. Add Farro: Add the rinsed farro to the boiling liquid, reduce the heat to low, cover, and simmer for about 25 minutes, or until the farro is tender but still chewy.
4. Drain and Cool: Once cooked, drain any excess liquid using a colander and let it cool for about 10 minutes.

Step 2: Prepare the Vegetables

5. Chop the Veggies: While the farro is cooking, chop the cherry tomatoes, cucumber, bell pepper, red onion, and parsley. If you’re using feta cheese, crumble it into small pieces.

Step 3: Make the Dressing

6. Combine Dressing Ingredients: In a small mixing bowl, whisk together the olive oil, lemon juice, Dijon mustard, minced garlic, salt, and pepper until well combined.

Step 4: Assemble the Salad

7. Mix Ingredients: In a large mixing bowl, combine the cooked farro, chopped vegetables, and parsley.
8. Add Dressing: Pour the dressing over the salad and toss gently to combine. Season with additional salt and pepper to taste.
9. Add Feta (if using): Gently fold in the crumbled feta cheese.

Step 5: Serve

10. Let it Rest: Allow the salad to sit for about 10 minutes to let the flavors meld together before serving.

Variations

• Grains: Substitute farro with quinoa or barley for a different texture and flavor.
• Vegetables: Feel free to add other vegetables like carrots, radishes, or spinach.
• Proteins: Add chickpeas or grilled chicken for a more filling meal.
• Vegan Option: Omit the feta cheese or use a vegan cheese substitute.
• Check out the must-have equipment and ingredients for making a Savory  #insalatadifarro  here.

Tips and Substitutions

• Make-Ahead: This salad can be prepared a day in advance. Just store it in the refrigerator and add the dressing right before serving to keep it fresh.
• Dietary Needs: To make it gluten-free, substitute farro with a gluten-free grain such as quinoa or brown rice.
• Herbs: Fresh herbs like basil or mint can also add a lovely flavor.

Nutritional Information Per Serving

• Calories: 320
• Protein: 9g
• Carbohydrates: 40g
• Dietary Fiber: 7g
• Fat: 14g

I hope this guide has made making Insalata di Farro seem a little less daunting or have you tried it before? Please, be honest, and let me know in the comments below. I like to hear feedback from a real person like you, so please, leave your honest comment. Enjoy your cooking.