Farro Salad with Vegetables Recipe
This vibrant and nutritious Farro Salad with Vegetables is a delightful dish that is both refreshing and satisfying. Perfect for a light lunch or as a side dish for dinner, it’s packed with wholesome ingredients such as farro, green beans, broccoli, cherry tomatoes, provola cheese, and walnuts. The combination of fresh vegetables, creamy cheese, and crunchy nuts makes each bite a true delight. This recipe is ideal for those looking for a hearty and healthy meal that’s full of flavor.
Ingredients
| Ingredient | Quantity |
|---|---|
| Farro (pearled) | 240g |
| Green beans (fagiolini) | 100g |
| Broccoli | 350g |
| Cherry tomatoes (pomodorini ciliegino) | 350g |
| Provola cheese | 300g |
| Walnuts | 200g |
| Olive oil | to taste |
| Lemon zest (from 1 lemon) | 1 |
| Coarse salt (sale grosso) | to taste |
| Fresh basil | 5 leaves |
Nutritional Information (Per Serving)
| Nutrient | Amount per serving |
|---|---|
| Calories | 350 kcal |
| Protein | 15g |
| Carbohydrates | 35g |
| Dietary Fiber | 6g |
| Fat | 20g |
| Saturated Fat | 3g |
| Cholesterol | 10mg |
| Sodium | 300mg |
| Potassium | 550mg |
| Vitamin A | 15% of DV |
| Vitamin C | 45% of DV |
| Calcium | 12% of DV |
| Iron | 10% of DV |
Instructions
-
Cook the Farro:
In a large pot, bring water to a boil. Add a generous pinch of coarse salt to the boiling water, and then add the farro. Follow the package instructions for cooking time (typically about 20-30 minutes). For a firmer texture, you can cook the farro slightly less than recommended. Once cooked, drain the farro and rinse it briefly under cold running water to stop the cooking process and cool it down quickly. -
Prepare the Vegetables:
While the farro is cooking, trim the green beans and cut them into smaller pieces, about 2-3 inches long. Blanch the green beans by adding them to boiling water for about 3-4 minutes until they are tender but still crisp. Once done, drain them and transfer them to a bowl of ice water to maintain their vibrant green color.Next, cut the broccoli into small florets and blanch them in the same boiling water for 2-3 minutes, or until they are tender yet crunchy. Remove and shock the broccoli in ice water to preserve their texture and color. Drain well.
-
Prepare the Provola and Tomatoes:
Cube the provola cheese into bite-sized pieces. Cut the cherry tomatoes in half or quarters, depending on their size. -
Assemble the Salad:
In a large mixing bowl, combine the cooled farro, blanched green beans, broccoli, halved cherry tomatoes, cubed provola, and roughly chopped walnuts. Toss everything together gently. -
Flavor the Salad:
Drizzle a generous amount of olive oil over the salad and toss again to coat all the ingredients. Grate the zest of the lemon and sprinkle it over the salad for a burst of fresh citrus flavor. -
Garnish and Serve:
Tear the fresh basil leaves into small pieces and scatter them over the salad. Add more coarse salt to taste, and toss everything gently once more. -
Chill and Enjoy:
For best results, let the salad sit for about 10 minutes before serving to allow the flavors to meld together. This dish can be served immediately or chilled in the refrigerator for a few hours if you prefer a cooler, more refreshing salad.
Serving Suggestions
This Farro Salad with Vegetables pairs beautifully with grilled meats, roasted chicken, or as a standalone dish for a light yet satisfying meal. You can also add a protein of your choice, such as grilled chicken, tofu, or chickpeas, for a more substantial dish.
Enjoy the freshness, crunch, and flavors of this easy-to-make, healthy farro salad that’s perfect for a casual dinner or a picnic.
Pro Tips
- Farro Preparation: If you prefer a softer farro, you can soak it overnight in water before cooking to reduce the cooking time and make it extra tender.
- Add More Protein: To make this salad more filling, consider adding grilled chicken, roasted salmon, or chickpeas for added protein.
- Make It Vegan: Simply omit the provola cheese, and use a dairy-free dressing if you are following a vegan diet.
- Make-Ahead Option: This salad stores well in the fridge for up to two days, so it’s a great option for meal prep.
Enjoy the vibrant flavors of this Farro Salad with Vegetables, and let it brighten up your table with its healthy ingredients and satisfying taste.
