Food + Recipes

Meditteranean Farro Salad w. Tomatoes & Cucumbers

September 11, 2016

Our family often eats a Mediterranean-style diet which emphasizes eating primarily plant-based foods, whole grains, fish, legumes and nuts. Healthy fats such as olive oil are incorporated and herbs and spices are used to add flavor. Grain bowls and salads are simple to make and are light, yet satisfying. They’re typically composed of a grain and topped with veggies, a protein and a dressing. Farro is an ancient grain that’s a good source of protein, fiber and nutrients like magnesium and iron. This versatile dish can be served as a main course or a side – sometimes I add grilled wild salmon and chick peas or replace the tomatoes with kalamata olives and add crumbled feta cheese.


4 cups water
1½ cups farro
1 teaspoon sea salt
1 cup baby tomatoes, halved
1 cucumber, diced
¼ cup green onions, chopped
¼ cup Italian parsley leaves, finely chopped
1 large garlic clove, minced
2 tablespoons balsamic vinegar
juice of one lemon
¼ cup extra-virgin olive oil
Freshly ground black pepper

  1. Combine the water and farro in a medium saucepan. Add 1 teaspoon of salt. Bring to a boil over high heat. Reduce the heat to medium-low, cover, and simmer until the farro is tender, about 30 minutes.
  2. Drain well, and then transfer to a large bowl to cool.
  3. Add the tomatoes, green onions and parsley to the farro. Toss to combine.
  4. In a medium bowl, whisk together the garlic, lemon juice, vinegar, salt, pepper, and olive oil. Add the vinaigrette to the salad and toss to coat.
  5. The salad can be refrigerated overnight. Bring to room temperature before serving.

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