• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer
Plant-Based Cooking
  • Start Here
    • Introduction
    • What is a Plant-Based Diet?
    • Freebies
    • 12 Tips for Starting
    • Got Questions?
    • Meal Planning Myths
    • Nutrition Needs
    • Plant-Based Myths
    • Stock Your Pantry
    • Tools, Tips and Freebies
    • Uncommon Ingredients
    • What to Expect
    • Why Eat Plants?
  • Recipes
    • 12 Most Popular
    • Appetizers
    • Beverages
    • Breakfast
    • Desserts
    • Gluten-Free
    • Holiday Recipes
    • Main Dishes
    • Plantricious
    • Recipe Roundups
    • Salads & Dressings
    • Sandwiches
    • Sauces & Condiments
    • Side Dishes
    • Snacks
    • Soups & Stews
  • Articles
    • All Articles
    • Cooking Tips
    • Food Facts
    • Getting Started
    • Interviews
    • Meal Planning
    • Nutrition
    • Reader Questions
    • Staying Motivated
    • Success Stories
  • Freebies
    • Subscribe
    • Resource List
    • Freebie Articles
    • Freebie Login
  • Shop
    • Books
    • Cookbooks/Recipes
    • Kitchen Essentials
    • Pantry Essentials
  • About
    • About PB Cooking
    • About Diane
    • Diane’s Health Journey
    • Contact
  • Cookbook
Home » Farro Salad

Farro Salad

August 31, 2015 By Diane Smith 4 Comments

Disclosure: This post may contain affiliate links. As an Amazon Associate I earn from qualifying purchases.
PinterestFacebook
Jump to Recipe

Farro is my new favorite whole grain, which I call the powerhouse grain. I love the chewiness and the versatility of using this grain in cold or hot dishes like this Farro Salad recipe. It cooks up just like rice and you can add various flavors to enhance its basic taste.

Farro contains close to 25% of your daily recommended iron intake and includes a plethora of essential nutrients to keep you running optimally.

Farro Salad

In Italy, Farro is used in many dishes like soups, bread, and pasta. You can also make dishes using this grain in your breakfast oatmeal or dessert. Try these other farro recipes offered here on Plant-Based Cooking: Instant Pot White Bean Soup with Garlic, Mushrooms, and Farro or Vegetable Soup with Farro.

While it is not the most common grain, you can find it at most health food stores these days, as it does provide a higher nutritional punch than its cousin rice.

Buying semi-peeled farro would make cooking simpler, taking a shorter time to cook, but does mean some of its nutritional value is a bit less than the whole grain.

Farro Grain Benefits

There are some amazing health benefits to eating farro, some of which include it to be high in complex carbs which regulate your blood sugar and reduce cholesterol.

There are 200 calories in one cup of cooked farro (I use about a half cup per serving when mixing with veggies), a low 2 grams of fat, and close to 8 grams of cholesterol-reducing fiber, which is 4 times the amount found in brown rice!

For this particular farro salad calories, there are only 190 in this recipe! It makes this hearty grain salad a perfect addition to your weekly meal plan.

It also contains zinc and other minerals which offer better heart health and an overall protective immunity boost.

Adding whole grains to your dishes is healthy, hearty, and delicious:

  • Whole Grain Muesli
  • Green Goddess Grain Bowl
  • Chai Spice Apple Muffins
  • Barley Bean Salad with Cauliflower Rice

Another wonderful benefit for women is that this grain is high in magnesium content, which is wonderful for menstrual cramps and boosting your mood.

I like the addition of beans in this vegan farro recipe for your daily hearty dose of fiber, protein, immune-boosting antioxidants, and minerals. Feel free to mix up the additions, as other chopped veggies can work quite well, too.

Some ideas might include sun-dried tomatoes, radishes, arugula, orange sections, mushrooms, kale, peppers, or tomatoes…adding nuts like walnuts, and fresh herbs like mint.

I love the versatility of this farro whole grain. I could eat one of these salads every week! Make a lighter version for summer using a lemon vinaigrette or a hearty warm version for autumn and winter using sweet potato, mushrooms, and leafy greens. What variations would you use?


I’d love to hear your feedback in the comments below for this Farro Salad recipe! If you have a photo, post it on Instagram, tag me using the hashtag #plantbasedcooking in your caption, and I won’t miss it!

This recipe is Certified Plantricious because it meets the following guidelines.

"Cooking with Certified Plantricious Guidelines" seal

The Trusted Seal for
Plant-Based Nutrition

  • Must be whole food plant-based, contains no animal products
  • May be minimally processed
  • No added oil
  • No added sugars
  • No artificial additives or preservatives
  • Sodium (mg) to Calories ratio, 1 ≤ 1
  • Total Fiber to Calories, 2g ≥ 100 calories

 

Farro Salad
Print Recipe
3.73 from 29 votes
Save Saved!

Farro Salad

Italian Farro Salad with lots of fresh veggies and a bright red wine vinaigrette and a touch of curry.
Prep Time25 minutes mins
Cook Time30 minutes mins
Total Time55 minutes mins
Servings: 6 people

Equipment

  • Mesh Strainer
  • Colander
  • Cutting board
  • Knife
  • Steamer Basket
  • Stainless Steel Pot Set
  • Wooden Salad Bowl
  • Whisk

Ingredients

  • 1 cup farro rinsed and cooked according to directions on the package
  • 1/2 cup red onion chopped
  • 3-5 leaves Swiss chard chopped and steamed
  • 1 red peppers seeded and chopped
  • 1/2 cucumber peeled and chopped
  • 1/2 can kidney beans drained and rinsed
  • 1/4 cup almonds chopped or slivered
  • 3 tbsp red wine vinegar
  • 1 tbsp fresh lemon juice
  • 1/4 tsp curry powder
  • salt and black pepper to taste
Prevent your screen from going dark

Instructions

  • Cook farro according to directions.
  • In a salad bowl, whisk together the red wine vinegar, lemon juice, curry powder and salt and pepper to taste.
  • Add the farro, red onion, swiss chard, peppers, cucumbers, kidneys beans and almonds.
  • Mix well and serve.

Notes

Nutrition

Nutrition Facts
Farro Salad
Amount per Serving
Calories
190
% Daily Value*
Fat
 
3.5
g
5
%
Saturated Fat
 
0.2
g
1
%
Cholesterol
 
0
mg
0
%
Sodium
 
73.1
mg
3
%
Carbohydrates
 
31.1
g
10
%
Fiber
 
6.8
g
28
%
Sugar
 
1.7
g
2
%
Protein
 
7.1
g
14
%
Vitamin A
 
150
IU
3
%
Vitamin C
 
28.9
mg
35
%
Calcium
 
40
mg
4
%
Iron
 
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.
The nutrition information is a rough estimate. Values will vary based on variables like specific brand or type of product used. To obtain the most accurate representation, it’s recommended that you calculate your own with the actual amount and type of ingredient used.
Tried this recipe?Tag @PlantBasedCooking on Intagram!
PinterestFacebook

Reader Interactions

Comments

  1. Cindy Zoellick

    January 11, 2022 at 6:29 pm

    I don’t see tomatoes in the ingredient list.

    Reply
    • Diane Smith

      January 12, 2022 at 10:30 am

      Hey Cindy, I see they’re listed in the description, oopsy. I think if you were to use them, it’d be better to add sun-dried tomatoes. I’m going to remove it from the description as the actual recipe doesn’t have them. Thanks for bringing that to my attention!

      Reply
  2. Kati

    March 11, 2023 at 2:54 pm

    Simple and delicious! Thank you for this terrific recipe!

    Reply
    • Diane Smith

      March 13, 2023 at 3:17 pm

      Glad you enjoyed it Kati!

      Reply
3.73 from 29 votes (29 ratings without comment)

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




Primary Sidebar

Get Social

Plant Based Cooking on Facebook   Plant Based Cooking on Instagram   Plant Based Cooking on Pinterest   Plant Based Cooking on Twitter   Plant Based Cooking on YouTube

Meet Diane

WELCOME TO PLANT-BASED COOKING

Hi! I'm Diane, and I'd love to help you live a plant-based lifestyle with steps, tools and actions for disease reversal, weight loss and renewed vitality. I hope to make your journey easier. Click here to read more.

Top 50 Vegan Blogs of 2025

Graduate Badge

Sign Up Intro

Join my list and get your free checklist, “8 Plant-Based Meal Planning Mistakes and How to Avoid Them” plus a helpful bonus meal planning worksheet.

Leadpages signup button

 

Join me on Facebook

Plant-Based Cooking on Facebook Like Sign Up Plant-Based CoOoking on Facebook

Christmas

See More →

New Year’s Day

See More →

Game Day

Positive Thought

How to Create Plant-Based Affirmations That Work

Dried Herbs

How to Store and Refresh Herbs

A Quick Guide to Making Veggie Bowls

20 Vegan Plant-Based Casserole Recipes

Plant-Based Casserole Roundup

Photo of Broccoli, Cabbage, Brussels Sprouts

The Power of Green Foods in Your Diet

Plant-Based Meat words surrounded by fake meats

The Pros and Cons of Fake Vegan Meat

Spiralized Zucchini, Sweet Potatoes, and Beets

How to Make Veggie Noodles

Hands cooking stir fry with wooden spoon.

How to Make a Recipe Plant-Based

Roasted Potatoes

Roasting Vegetables without Oil

Valentine’s Day

See More →

St. Patrick’s Day

See More →

Easter

Positive Thought

How to Create Plant-Based Affirmations That Work

Dried Herbs

How to Store and Refresh Herbs

A Quick Guide to Making Veggie Bowls

20 Vegan Plant-Based Casserole Recipes

Plant-Based Casserole Roundup

Photo of Broccoli, Cabbage, Brussels Sprouts

The Power of Green Foods in Your Diet

Plant-Based Meat words surrounded by fake meats

The Pros and Cons of Fake Vegan Meat

Spiralized Zucchini, Sweet Potatoes, and Beets

How to Make Veggie Noodles

Hands cooking stir fry with wooden spoon.

How to Make a Recipe Plant-Based

Roasted Potatoes

Roasting Vegetables without Oil

Cinco de Mayo

See More →

Mother’s Day

See More →

Memorial Day

See More →

Father’s Day

See More →

Fourth of July

See More →

Labor Day

See More →

Halloween

See More →

Thanksgiving

Hanukkah

See More →

Footer

Instagram

Pinterest

            Plant Based Cooking on YouTube

Disclosure and Privacy Policy

Recent Articles

Positive Thought

How to Create Plant-Based Affirmations That Work

Dried Herbs

How to Store and Refresh Herbs

A Quick Guide to Making Veggie Bowls

Contact: diane@plantbasedcooking.com

Copyright © 2021 Plant Based Cooking

Rate This Recipe

Your vote:




A rating is required
A name is required
An email is required

Recipe Ratings without Comment

Something went wrong. Please try again.