Imagine a vibrant, nutritious dish that transports you straight to the sun-drenched hills of Italy with just one forkful. This Hearty Italian Farro Salad is not just a recipe; it's a celebration of fresh ingredients, bold flavors, and wholesome goodness that will revolutionize your meal prep and tantalize your taste buds. Packed with protein-rich farro, crisp vegetables, and a zesty balsamic dressing, this salad is a game-changer for anyone seeking a delicious, healthy meal that's as easy to make as it is impressive to serve.
Prep Time: 20 mins
Cook Time: 30 mins
Total Time: 50 mins
Cuisine: Italian
Serves: 4 servings
Ingredients
- Farro, cooked
- Cherry tomatoes, halved
- Cucumber, diced
- Red onion, chopped
- Olive oil
- Balsamic vinegar
- Fresh basil, chopped
- Salt
- Pepper
Instructions
- Cook the farro according to package instructions. Typically, rinse 1 cup of farro and add to a pot with 3 cups of water. Bring to a boil, then reduce heat and simmer for about 25-30 minutes until tender but still chewy.
- While the farro is cooking, prepare the vegetables. Wash and halve the cherry tomatoes, dice the cucumber into small cubes, and finely chop the red onion.
- Once the farro is cooked, drain any excess water and let it cool to room temperature. You can spread it on a large baking sheet to cool faster and prevent overcooking.
- In a large mixing bowl, combine the cooled farro, halved cherry tomatoes, diced cucumber, and chopped red onion.
- Create the dressing by whisking together olive oil, balsamic vinegar, salt, and freshly ground black pepper in a small bowl.
- Pour the dressing over the farro and vegetable mixture, tossing gently to ensure even coating.
- Chop fresh basil leaves and sprinkle them over the salad, gently folding them into the mixture.
- Taste and adjust seasoning with additional salt and pepper if needed.
- For best flavor, let the salad sit for 10-15 minutes before serving to allow the flavors to meld together.
- Serve at room temperature or slightly chilled. Can be stored in the refrigerator for up to 2 days.
Tips
- • Rinse your farro thoroughly before cooking to remove any excess starch and ensure a perfect, fluffy texture. • For extra flavor, try toasting the farro in a dry pan for a few minutes before boiling to enhance its nutty undertones. • Allow the farro to cool completely to prevent it from becoming mushy when mixed with vegetables. • Use the freshest herbs possible - basil makes a huge difference in the final flavor profile. • Let the salad sit for 10-15 minutes before serving to allow the flavors to meld and intensify. • For a protein boost, consider adding crumbled feta cheese or grilled chicken. • This salad tastes even better the next day, making it perfect for meal prep and leftovers.
Nutrition Facts
Calories: 250kcal
Carbohydrates: 45g
Protein: 8g
Fat: 7g
Saturated Fat: 1g
Cholesterol: 0mg
