Summer Farro Salad
Flavorful, fresh, and so good for you! This summer farro salad with farmers’ market veggies and hearty farro makes the perfect summer side.
Summer Farro Salad is a great way to use those ancient grains in the back of your pantry. This great side dish is filled with fresh summer vegetables and tossed in a lemon vinaigrette.
Take it with you to a summer potluck or backyard barbecue. It’s incredibly versatile and an excellent option for a hearty lunch or as a side dish with your main meal.
What is Farro and How to Eat It?
Farro is a high protein, high fiber ancient grain. It has a nutty, chewy texture and is similar to barley.
You can buy it in the rice section at the grocery store or from Amazon.
It can be bought whole, pearled, or semi-pearled. Whole farro still has the bran intact, semi-pearled has had the bran cracked and partially removed, and pearled farro has had the bran completely removed.
If you’re using whole farro, soak it overnight, like beans, to soften the outer shell. You don’t need to soak pearled or semi-pearled farro, but rinse it before cooking.
You can make it in a pot on the stove, rice cooker, or pressure cooker.
Eat it served in bowls with veggies, add to soups or stews, or as part of a Mediterranean diet.
Ingredients
Here are the ingredients you’ll need to make this salad. If you can get fresh vegetables from the farmers’ market, it will be even better.
Salad
- farro
- sweet corn
- cucumber
- bell peppers
- cherry tomatoes
- fresh basil and dill
- feta
Lemon vinaigrette
- lemon juice and zest
- canola oil
- honey
- garlic
How to Make Summer Farro Salad
These quick and easy steps are all you need to do to make this dish.
- Cook farro: Cook the farro according to the package directions and cool.
- Boil corn: Cook the corn in boiling water. When it’s cool enough to handle, cut the kernels off the cob.
- Combine the salad: Combine the farro, corn, cucumbers, bell pepper, tomatoes, herbs, and feta.
- Whisk the dressing: Whisk together all the dressing ingredients.
- Toss the salad: Pour the vinaigrette over the salad and stir to coat the farro and vegetables.
- Cover and chill: Cover the salad bowl with plastic wrap and chill in the refrigerator for at least 30 minutes.
- Serve: Stir the salad and then scoop it into bowls. Drizzle a little more dressing over the top right before serving.
Recipe Tips
These tips and tricks will help you make the best summer salad with farro.
- Farro can be found in the same section of the grocery store as the rice.
- I used tomato and basil-flavored feta, but traditional feta can be substituted.
- If you buy whole farro, not pearled or semi-pearled, soak it overnight to cut down on the cooking time.
- You can cook the farro in a pot on the stove or in an instant pot.
- Toast the farro to bring out its nutty flavor.
- Use chicken broth or vegetable stock instead of water to cook the farro for a richer flavor.
- Only add a pinch of salt to the farro before cooking. Farro soaks up the liquid, so the salt will become more concentrated.
Variations
Grain bowls are easy to alter and add what you most like to eat. You can just as easily remove anything you don’t like. Here are some options for each category.
- Grains: barley, quinoa, wheat berries, brown rice, wild rice
- Veggies: zucchini, red onion, grilled or roasted asparagus, kalamata olives
- Nuts: walnuts, pecans, sliced almonds
- Seeds: sunflower seeds, pumpkin seeds, chia, pine nuts
- Cheese: parmesan cheese, queso fresco, manchego, goat cheese
- Herbs: fresh mint, parsley, tarragon, rosemary
Other Dressing Ideas
The dressing for this healthy summer farro salad is sweet and tangy. You can change the core ingredients for a bright flavor depending on what you have on hand and what you like best.
Add three parts oil to one part vinegar, and then stir in your flavoring ingredients. Let the vinaigrette sit for at least 10 minutes before serving so the ingredients have a chance to combine in the oil.
Shake or stir the dressing before pouring it since the oil and vinegar will separate if not properly emulsified.
Here are some options you can use in each category.
- Oil: avocado oil, sunflower oil, or olive oil
- Vinegar: apple cider vinegar, white wine vinegar, red wine vinegar, or balsamic vinegar
- Flavoring: minced garlic, shallots, flaky salt, pepper, or herbs
How to Serve
Serve this salad with a hunk of freshly made bread, roasted vegetables, or a protein like lemon pepper chicken tenders or artichoke and spinach roasted salmon.
It pairs well with jalapeno turkey burgers, grilled orange chicken, or grilled chicken tenders.
How to Store
Refrigerate: Put the leftover farro salad in a sealed container in the fridge for up to five days. When ready to serve, scoop some salad into a small bowl and let it sit on the counter for 5-10 minutes while it comes to room temperature.
Freeze: Farro and other grains are great to freeze, however, this salad doesn’t thaw well. With the addition of seasonal vegetables like tomatoes and cucumbers, it’s not a good idea to freeze the salad.
FAQs
This grain should be cooked with one cup of farro to two and a half cups of liquid (1:2.5).
If you bought whole farro, it needs to be soaked, or the cooking time needs to increase. The texture should be al dente which is pleasantly chewy and not hard.
The best temperature to serve this summer farro salad is at room temperature. You can serve it warm or cold, though, if you’d like.
More Summer Salads
PrintSummer Farro Salad
- Prep Time: 15 mins
- Cook Time: 25 mins
- Total Time: 40 mins
- Yield: 6-8 1x
- Category: Salad
- Method: Chop
- Cuisine: Mediterranean
Description
Flavorful, fresh, and so good for you! This fresh chopped salad with farmers market veggies and hearty farro makes the perfect summer side.
Ingredients
- 1/2 cup raw farro*
- 3 ears of corn, husk and silk removed
- 1 seedless cucumber, chopped
- 1 large (any color) bell pepper, chopped
- 1 cup grape tomatoes, halved
- 1/3 cup chopped fresh dill
- 1/4 cup chopped fresh basil
- 1/4 cup crumbled feta**
Honey Lemon Vinaigrette
- 1 Tbsp. lemon zest (from about 2 lemons)
- 2 Tbsp. lemon juice
- 2 Tbsp. canola oil
- 1 1/2 Tbsp. honey
- 1 small garlic clove, pressed
- salt and fresh ground black pepper
Instructions
- Cook farro according to package directions. Cool completely.
- Cook corn in boiling water, on the stovetop, for 5 minutes. Cool just enough to handle, and then cut the kernels off the cob. You should have approximately 2 cups of corn.
- In a large bowl, combine the cooked farro, corn, cucumbers, bell pepper, tomatoes, herbs, and feta. Set aside.
- Prepare the vinaigrette by whisking together all the ingredients. Season with salt and pepper, to taste.
- Pour the vinaigrette over the salad and toss to combine. Taste for salt and pepper.
- Cover the salad bowl with plastic wrap and chill in the refrigerator for at least 30 minutes. Give the salad a good stir before serving.
Notes
- Farro can be found in the same section of the grocery store as the rice
- I used tomato + basil flavored feta but traditional feta can be used instead
Nutrition
- Serving Size:
- Calories: 209
- Sugar: 9.3 g
- Sodium: 76.2 mg
- Fat: 7 g
- Carbohydrates: 34.1 g
- Protein: 6.7 g
- Cholesterol: 5.6 mg