Farro Salad with Roasted Vegetables
A hearty and wholesome salad featuring chewy farro, sweet roasted vegetables, and a zesty lemon-herb vinaigrette. Perfect for a light lunch, a satisfying side, or meal prep.
For 4 servings
5 steps. 30 minutes total.
- 1
Step 1
- a.Roast the vegetables
- b.Preheat your oven to 400°F (200°C). Line a large baking sheet with parchment paper for easy cleanup.
- c.On the baking sheet, toss the chopped bell pepper, zucchini, and red onion with 2 tablespoons of olive oil, 0.75 teaspoon salt, and 0.5 teaspoon black pepper.
- d.Spread the vegetables in a single, even layer to ensure they roast instead of steam.
- e.Roast for 20-25 minutes, flipping halfway through, until the vegetables are tender and have lightly caramelized edges.
- 2
Step 2
- a.Cook the farro
- b.While the vegetables roast, rinse the farro under cold running water.
- c.In a medium saucepan, combine the rinsed farro, 3 cups of water (or broth), and 0.5 teaspoon of salt.
- d.Bring the mixture to a boil over high heat. Once boiling, reduce the heat to low, cover the saucepan, and let it simmer for 25-30 minutes.
- e.The farro is done when it's tender but still has a pleasant, chewy texture. Drain any excess liquid and set aside to cool slightly.
- 3
Step 3
- a.Prepare the vinaigrette
- b.In a small bowl or a jar with a tight-fitting lid, combine the 1/4 cup of extra virgin olive oil, fresh lemon juice, Dijon mustard, and minced garlic.
- c.Add the remaining 0.25 teaspoon of salt and 0.25 teaspoon of black pepper.
- d.Whisk vigorously or shake the jar until the dressing is well-emulsified and creamy.
- 4
Step 4
- a.Assemble the salad
- b.In a large serving bowl, combine the slightly cooled cooked farro and the roasted vegetables.
- c.Pour the lemon-herb vinaigrette over the salad and toss gently to ensure everything is evenly coated.
- d.Gently fold in the crumbled feta cheese and chopped fresh parsley. Waiting for the farro and vegetables to cool prevents the feta from melting and the parsley from wilting.
- 5
Step 5
- a.Serve
- b.Serve the salad immediately while still warm, or let it cool to room temperature. It is also delicious served chilled from the refrigerator.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1For a nuttier flavor, toast the dry farro in the saucepan for 2-3 minutes before adding water.
- 2Don't overcrowd the baking sheet. Use two sheets if necessary to ensure vegetables roast properly.
- 3This salad is excellent for meal prep. Store the dressing separately and combine just before serving.
- 4Let the farro and vegetables cool for at least 10 minutes before adding the feta and parsley.
- 5For a more robust flavor, add a teaspoon of dried oregano to the vegetables before roasting.
Adapt it for your goals.
Add Protein
Incorporate a can of rinsed chickpeas, grilled chicken breast, or flaked salmon to make it a more substantial main course.
Change the GrainChange the Grain
This salad works beautifully with other hearty grains like quinoa, barley, or freekeh. Adjust cooking times accordingly.
Add CrunchAdd Crunch
Toss in a handful of toasted nuts or seeds, such as walnuts, almonds, or pumpkin seeds, for added texture and healthy fats.
Vary the CheeseVary the Cheese
If you're not a fan of feta, try goat cheese crumbles or shaved Parmesan for a different flavor profile.
Why this is on our healthy list.
High in Dietary Fiber
Farro and a variety of vegetables provide a significant amount of dietary fiber, which aids in digestion, promotes a feeling of fullness, and helps regulate blood sugar levels.
Rich in Heart-Healthy Fats
The use of extra virgin olive oil in the vinaigrette provides monounsaturated fats, which are known to support cardiovascular health by helping to lower bad cholesterol levels.
Packed with Vitamins and Antioxidants
The colorful array of roasted vegetables like bell peppers and zucchini offers a wide range of essential vitamins (like Vitamin C and A) and antioxidants that help combat oxidative stress in the body.
Provides Plant-Based Protein
Farro is an ancient grain that is a good source of plant-based protein and complex carbohydrates, providing sustained energy and supporting muscle maintenance.
Frequently asked questions
A serving of this Farro Salad with Roasted Vegetables contains approximately 450-500 calories, making it a well-balanced and satisfying meal. The exact count can vary based on specific ingredients and portion sizes.