Insalata di farro recipe

Farro is a grain much like pearl barley, but it’s dried after harvesting in such a way that instead of being fluffy when cooked, it becomes chewy and nutty.

In Italy it's been a major staple since the ancient Romans began using it to make bread and soup before they "discovered" wheat. Nowadays it’s employed in salads, soups, stews, even paired to pastas. You should be able to find farro in Italian specialty stores, and supermarkets may have started to stock it in health food selection aisles.

This refreshing “carbful” vegetarian salad is always a hit at my summer lunches. The recipe reported here is just a base, so go ahead and add ingredients to suit your food fantasies and personal taste.

Ingredients for 4
8 fistfuls of farro (spelt)
1 medium Mozzarella di Bufala, diced – in winter I substitute the mozz with shaved Parmigiano
15 cherry tomatoes, halved
20 black olives, pitted
A pinch of salted capers, rinsed
1 carrot, diced
1 small red onion, finely chopped
5 fresh basil leaves
4 tablespoons extra virgin olive oil
Salt and cracked black pepper to taste


Soak the farro in cold water for 20 minutes, this will shorten cooking time. Get rid of the foamy soaking water and place the farro in a large stewpot, cover with 2 quarts of lightly salted cold water and bring to a boil.

Simmer for 30 minutes–or until tender–and drain well. Cool the grains by rinsing them in the colander under running water.

Halve the tomatoes directly into a large salad bowl to save their juice.

Add the rest of the ingredients, including the cooked farro, dress with olive oil and season to taste. 

Refrigerate for 30 minutes, toss again, adjust seasoning and serve with a carafe of chilled Fiano di Avellino.

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heart-friendly