Farro and Roasted Vegetable Salad Recipe

You’ll discover that farro’s chewy texture and nutty undertones create the perfect canvas for this Mediterranean-inspired Farro and Roasted Vegetable Salad. By combining pearl-sized ancient grain with seasonal vegetables roasted at 425°F until caramelized, you’re crafting a dish that’s both nourishing and deeply satisfying. Whether you’re planning a dinner party or prepping meals for the week ahead, this versatile recipe offers the ideal balance of wholesome ingredients and rich flavors that’ll transform your approach to grain-based salads.

Overview

• Cook 2 cups farro until tender while roasting vegetables at 425°F for 25-30 minutes until caramelized.
• Combine zucchini, bell peppers, red onion, and cherry tomatoes tossed with olive oil on baking sheets.
• Dress the salad with balsamic vinegar, remaining olive oil, minced garlic, fresh basil, and parsley.
• The Mediterranean-inspired salad can be served warm or at room temperature, perfect for meal prep.
• Each serving provides 320 calories with 8g protein and includes optional pine nuts for added crunch.

Recipe

This Mediterranean-inspired salad combines the nutty, chewy texture of ancient grain farro with caramelized roasted vegetables, creating a wholesome and satisfying dish. The combination of seasonal vegetables like zucchini, bell peppers, and cherry tomatoes adds vibrant colors and rich flavors, while fresh herbs provide an aromatic finish.

The dish can be served warm or at room temperature, making it versatile for various occasions. The preparation method allows the vegetables to develop deep, concentrated flavors through roasting, while the farro provides a hearty base that absorbs the balsamic vinaigrette. This nutritious salad is naturally vegan and packed with fiber, vitamins, and complex carbohydrates.

Ingredients:

• 2 cups farro
• 2 medium zucchini, diced
• 2 red bell peppers, chopped
• 1 red onion, cut into wedges
• 2 cups cherry tomatoes
• 4 tablespoons olive oil
• 2 tablespoons balsamic vinegar
• 2 cloves garlic, minced
• 1 cup fresh basil leaves
• 1/2 cup fresh parsley
• Salt and pepper to taste
• 1/4 cup pine nuts (optional)

Cooking Steps

Begin by cooking your farro in salted water according to package directions until it reaches a tender but chewy consistency, typically 25-30 minutes.

While the farro cooks, preheat your oven to 425°F and toss your chopped vegetables with 2 tablespoons of olive oil, ensuring they’re evenly coated before spreading them on baking sheets to roast for 25-30 minutes until caramelized.

Once both components are ready, combine the warm farro and roasted vegetables in a large bowl, then gently fold in the fresh herbs, remaining olive oil, and balsamic vinegar until well incorporated.

Step 1. Cook Farro Until Tender

Before starting the roasted vegetables, rinse 2 cups of farro thoroughly under cold water and drain completely.

To maximize farro’s nutty flavor, add the grain to a large pot with 6 cups of water and a pinch of salt. Bring the mixture to a rolling boil over high heat.

Once boiling, reduce the heat to medium-low, cover the pot, and let the farro simmer for 25-30 minutes. You’ll know it’s done when the grains are tender but still maintain a pleasant chewy texture – similar to al dente pasta. Don’t let it get mushy.

Drain any excess water through a fine-mesh strainer, then return the farro to the pot and let it steam with the lid on for 5 minutes. This farro cooking technique guarantees each grain remains distinct and flavorful, perfect for your Mediterranean-style salad.

Step 2. Preheat Oven to 425F

While the farro simmers, turn your attention to preparing the vegetables for roasting. You’ll want to preheat your oven to 425°F (220°C), which is the ideal roasting temperature for achieving perfectly caramelized vegetables with crispy edges and tender centers.

As your oven heats up, focus on perfect vegetable preparation: cut your zucchini into uniform 1-inch pieces, slice the red peppers into chunks of similar size, separate the red onion into wedges, and leave the cherry tomatoes whole. You’ll find that consistent sizing guarantees even cooking throughout.

Place your baking sheets in the oven while it preheats – this extra step will give you a head start on creating those beautifully browned edges that add depth and complexity to your salad.

Step 3. Toss Vegetables With Oil

The most essential step for achieving perfectly roasted vegetables lies in their coating technique. Place your chopped zucchini, bell peppers, red onion wedges, and cherry tomatoes in a large mixing bowl. Drizzle exactly 2 tablespoons of olive oil over the vegetables, ensuring you’ll get even cooking throughout.

Using clean hands or two wooden spoons, gently toss the vegetables until they’re uniformly coated with oil. You’ll want each piece to have a thin, glistening layer – this promotes even browning and prevents sticking to the baking sheet. Season with salt and pepper while tossing to distribute the seasonings thoroughly.

Once every vegetable piece has a proper coating, they’re ready to be arranged on your preheated baking sheets for roasting. Don’t overcrowd the vegetables, as this will help achieve that perfect caramelization you’re looking for.

Step 4. Roast Until Vegetables Caramelize

Perfectly roasted vegetables require careful attention to time and temperature for achieving that coveted caramelization. You’ll want to slide your prepared vegetables into your preheated 425°F oven, ensuring they’re spread in a single layer across your baking sheets. Don’t overcrowd the pan, as this will cause the vegetables to steam rather than roast.

Keep an eye on your vegetables during the 25-30 minute cooking time, as different vegetables caramelize at varying rates. You’ll know they’re done when you see golden-brown edges and slightly crispy exteriors. The zucchini should be tender but not mushy, while the cherry tomatoes will become delightfully blistered. The red onion wedges will develop sweet, crispy edges, and the bell peppers will soften while maintaining their vibrant color.

Step 5. Combine All Ingredients Together

Once your vegetables achieve that perfect caramelization, it’s time to bring all components of this Mediterranean-inspired salad together. Transfer your cooked farro to a large mixing bowl, then add the roasted vegetables while they’re still warm. This allows the grain to absorb the flavorful oils and juices from the vegetables.

Drizzle the remaining 2 tablespoons of olive oil and balsamic vinegar over the mixture, then gently fold in the minced garlic, fresh basil, and parsley. You’ll love how this salad adapts to seasonal availability – switch up the vegetables based on what’s fresh at your market.

For meal prep options, divide the cooled salad into portions and store in airtight containers. Just remember to add the fresh herbs and optional pine nuts right before serving to maintain their ideal texture and flavor.

Top Tips

To guarantee your farro salad reaches its full potential, mastering a few key techniques will elevate the dish from good to exceptional. You’ll want to cook your farro until it’s tender but still maintains a slight chew – typically 25-30 minutes. Don’t rush the roasting process; vegetables need time to caramelize properly at 425°F for ideal flavor development.

For serving temperature, you’ve got flexibility – this salad shines both warm and at room temperature. When portioning, aim for 1½ cups per serving size, which provides a satisfying meal. Remember to toast your pine nuts until golden for enhanced nutty flavor, and always add fresh herbs just before serving to maintain their vibrancy. If you’re meal prepping, store the dressed salad and herbs separately until you’re ready to enjoy.

Nutritional Guide

Nutritional Information (per serving, serves 6)

Nutrient	Amount
Calories	320
Total Fat	12g
Carbohydrates	48g
Protein	8g
Fiber	7g
Iron	2mg
Vitamin C	85mg
Potassium	450mg

This Mediterranean-style salad provides an excellent source of complex carbohydrates from the farro, while the roasted vegetables contribute essential vitamins and minerals. The olive oil adds healthy monounsaturated fats, and the combination delivers a good amount of dietary fiber, supporting digestive health and sustained energy levels.

Disclaimer: Nutritional values are estimates and may vary based on specific ingredients, brands, and portion sizes used. For precise nutritional information, please calculate based on the exact products used in your preparation.

Final Thoughts

While this Farro and Roasted Vegetable Salad requires some initial prep work, it’s a versatile dish that’ll reward you with delicious results and countless variations. You’ll find its versatility extends beyond just a side dish – serve it warm as a satisfying main course or chilled for a rejuvenating lunch option.

The health benefits of this Mediterranean-inspired salad make it a smart choice for your weekly meal rotation. You’re getting whole grains, fiber-rich vegetables, and heart-healthy olive oil in every bite. Don’t hesitate to experiment with seasonal vegetables or different herbs to make this recipe your own.

Whether you’re bringing it to a potluck or preparing it for your family’s dinner, this nourishing salad will quickly become a trusted staple in your culinary repertoire.

Frequently Asked Questions

Can I Substitute Other Grains for Farro in This Recipe?

You’ll find success with alternate whole grains like pearled barley, quinoa, or wheat berries in your kitchen creation. These comparable grain substitutes offer similar nutty textures and cook times, making them perfect swaps.

How Do I Prevent the Vegetables From Becoming Too Mushy?

You’ll get perfectly crisp veggies by roasting at 425°F, giving them plenty of space on the baking sheet, and checking at 20 minutes. Don’t overcrowd – that’s what causes mushiness!

Is This Salad Suitable for Freezing?

You’ll want to avoid freezing this salad as it’s best enjoyed fresh. If you must freeze, limit freezing time to 1 month and thaw gradually in your fridge overnight to prevent texture changes.

What Other Nuts Can I Use Instead of Pine Nuts?

Like finding the perfect dance partner, you’ll love how sliced almonds or chopped walnuts bring their own unique rhythm to this dish. You can also try pecans, sunflower seeds, or pistachios for delicious crunch.

Should I Rinse Farro Before Cooking It?

Yes, you’ll want to rinse your farro under cold water to remove any dust or debris. For even better results, soak farro for 30 minutes before cooking – it’ll help reduce cooking time and improve texture.