Recipes › Salad › Italian Farro Salad Recipe

Italian Farro Salad Recipe

Recipe by Pedro M. A. Neves

Italian farro salad is a hearty, wholesome grain-based dish that combines nutty pearl farro with fresh vegetables, herbs, and a bright vinaigrette. This rustic Tuscan-inspired salad is both nutritious and satisfying, perfect as a main course or substantial side dish that tastes even better when made ahead.

Ingredients

• 240g (1 cup) pearl farro
• 750ml (3 cups) vegetable or chicken broth
• 120ml (½ cup) extra virgin olive oil
• 45ml (3 tablespoons) red wine vinegar
• 2 cloves garlic, minced
• 1 red bell pepper, diced
• 1 yellow bell pepper, diced
• 200g (1½ cups) cherry tomatoes, halved
• 1 small red onion, thinly sliced
• 150g (1 cup) English cucumber, diced
• 100g (⅔ cup) Kalamata olives, pitted and halved
• 50g (½ cup) fresh parsley, finely chopped
• 25g (¼ cup) fresh basil, torn
• 30g (¼ cup) grated Pecorino Romano cheese
• 2 tablespoons fresh lemon juice
• 1 teaspoon Dijon mustard
• Sea salt and black pepper to taste
• Red pepper flakes (optional)

Instructions

1. Rinse the farro under cold water in a fine mesh strainer for 30 seconds to remove excess starch.

2. Bring the broth to a boil in a medium saucepan over medium-high heat.

3. Add the rinsed farro to the boiling broth and stir once. Reduce heat to medium-low, cover, and simmer for 30 minutes until the farro is tender but still slightly chewy. Drain any excess liquid if needed.

4. While the farro cooks, whisk together olive oil, red wine vinegar, minced garlic, Dijon mustard, lemon juice, salt, pepper, and red pepper flakes in a small bowl to create the vinaigrette.

5. In a large mixing bowl, combine the diced bell peppers, cherry tomatoes, red onion, cucumber, Kalamata olives, parsley, and basil.

6. Transfer the warm cooked farro to the bowl with the vegetables and pour the prepared vinaigrette over top.

7. Toss everything together gently but thoroughly to coat all ingredients evenly with the vinaigrette.

8. Fold in the grated Pecorino Romano cheese and adjust seasoning with additional salt and pepper if needed.

9. Let the salad rest at room temperature for 15 minutes to allow flavors to meld, then serve. Alternatively, refrigerate for up to 4 hours and bring to room temperature before serving.

Substitutions

• Use spelt berries or barley instead of farro for a similar texture and nutty flavor.
• Replace Pecorino Romano with aged Asiago or Parmigiano-Reggiano for a different cheese profile.
• Substitute red wine vinegar with balsamic vinegar or white wine vinegar for a sweeter or crisper taste.
• For a vegan version, omit the cheese or use nutritional yeast for a savory umami note.

Tips

• Cook farro until al dente—overcooked farro becomes mushy and loses its pleasant chewy texture.
• Assemble the salad while the farro is still warm so it absorbs the vinaigrette better and develops deeper flavor.
• This salad stores well in the refrigerator for up to 3 days; the flavors actually improve as they meld together overnight.
• Add fresh mozzarella balls or crumbled feta 30 minutes before serving to prevent them from becoming too soft.

Farro has been cultivated in Italy for centuries and is a staple grain of Tuscan cuisine, where it appears in soups, breads, and salads. This grain salad reflects the Italian philosophy of cucina povera—simple, rustic food made from humble, wholesome ingredients that come together to create satisfying dishes.

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