Insalata di farro – farro salad with vegetables and feta Recipe
Insalata di farro is a popular Italian salad made from cooked farro grains, full of vegetables and herbs. It’s as filling as a grain salad, but with pleasantly springy grains and a Mediterranean character. It’s often taken to work or to the beach, because it travels well and tastes great even slightly warm.
Insalata di farro is the Italian answer to hearty grain salads, but made with farro, which stays springy and slightly nutty even after cooking. The combination of grains with crunchy vegetables, feta and an herby vinaigrette gives you a bowl full of texture and Mediterranean flavours. It’s especially popular in Tuscany, where farro has been the base of simple but very satisfying meals for centuries.
Chef's tips
Cook the farro in plenty of salted water until it’s soft but still springy – overcooking will turn it into mush and the salad will lose its character. Dice the vegetables fairly small so they distribute well among the grains and every bite is varied. Mix the dressing separately and add it to the still slightly warm farro – it will absorb the aromas of the olive oil, lemon and herbs better, so the salad will be more flavourful even the next day.
How to serve
Serve this salad as a stand‑alone work lunch in a glass jar or as a side to grilled vegetables and meat at a weekend barbecue. To drink, pair it with lemon water, a light white wine or unsweetened mint iced tea – all of them highlight the freshness and herbal character of the dish. For a trip to the lake I pack it in a large container next to cut vegetables and hummus – it handles a few hours in a cooler bag well and doesn’t need reheating.
Ingredients
- farro grain (farro) - 200 g
- cherry tomatoes (halved) - 200 g
- fresh cucumber (diced) - 0.5 piece
- bell pepper (diced) - 0.5 piece
- feta cheese (diced) - 100 g
- pitted black olives (sliced) - 50 g
- fresh basil (torn or chopped) - 2 tablespoons
- olive oil (for the dressing) - 3 tablespoons
- lemon juice - 2 tablespoons
- garlic clove (finely chopped or pressed) - 0.5 piece
- salt and pepper (to taste)
Preparation
- Rinse the farro under running water in a sieve. Transfer to a pot, cover with about 3 times the amount of water, lightly salt and bring to a boil.
- Cook over low heat for 20–25 minutes, until the grains are soft but springy and no longer hard in the centre. Drain and set aside to cool slightly.
- In a large bowl combine the cherry tomatoes, diced cucumber, bell pepper, olives and feta cubes.
- In a small bowl add the olive oil, lemon juice, chopped garlic, a pinch of salt and pepper. Whisk with a fork until the dressing comes together and looks uniform.
- Add the slightly warm farro to the vegetables, pour over the prepared dressing and gently mix so the grains are well coated.
- Finally add the torn basil and gently mix again. Taste and adjust the seasoning with salt and pepper if needed (remember that feta is salty).
- Serve immediately or after chilling in the fridge for 30 minutes to let the flavours meld.
Storage
Store the salad in an airtight container in the fridge for up to 2 days. If it seems a bit dry after chilling, refresh it with a drizzle of olive oil and a splash of lemon juice before serving.
