Farro Salad

farro salad
Image source: VeggieApp
Satiating salad with tomatoes and walnuts.

This Italian-style farro salad makes for a great and delicious side dish. Never heard of farro? It is a cereal from the Mediterranean that belongs to the wheat family and is easily confused with spelt because they look so similar.

Farro was already being grown during Roman times, and remains a well-known food in Italy today. In certain regions, such as Umbria and Tuscany, it is used as the basis of a hearty soup, which also incorporates vegetables and beans.


An Italian-style farro dish

This salad is a great way to try out farro. It’s full of fresh herbs, which provide a real Italian touch. Feel free, though, to modify the recipe and discover the perfect way to cook with farro yourself.

Farro needs to cook a little longer than rice – about 40 minutes. You can use it in a salad or as a basis for your risotto. There are endless variations.

Farro is rich in fiber, B vitamins, and iron. It’s a tasty replacement for white rice or pasta in Italian meals.

On the lookout for more light meals? Then check out the recipe for this gnocchi salad.

  • Preparation Time: 10 minutes
  • Cooking Time: 20 minutes
  • Total Time: 30 minutes


Servings: 2
  • 150 g
  • 2
  • 2
    spring onions
  • 2 handfuls
  • 40 g
  • 1 handful
    fresh parsley
  • 5 ml
    agave syrup
  • ½
  • 1 tbsp
    olive oil


  1. Cook the farro as indicated on the package.
  2. Cut spring onions and olives into rings. Cut the tomatoes into quarters and then into small cubes.
  3. Chop the parsley finely (including the stalks, which have the most flavor).
  4. Make a dressing by mixing the lemon juice with the agave syrup, olive oil, and chopped parsley.
  5. If necessary, add the raisins. Mix everything in a large bowl. Serve the salad!


Courses: Lunch, Side Dish
Cuisines: Italian
Difficulty: Level 1 (easy)
Cooking time: 15-30 minutes
Season: Spring, Summer
Number ingredients: 5-10 ingredients
Taste: Spicy, Sweet
Preparation method: Cooking, Mixing
Type of dish: Salad

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