Farro salad with cherry tomatoes, zucchini, and peas, fresh and exquisite. The recipe I want to tell you about today is a fresh, light, and delicious summer farro salad, colorful and special. I replaced the parboiled rice of the more classic and well-known rice salad with pearled farro, and the result was special. Farro is rich in nutrients, vitamins, minerals, and essential organic compounds that other grains and types of wheat don’t contain. It has high levels of protein and dietary fiber, which help control blood sugar levels. Farro also contains iron, copper, manganese, magnesium, phosphorus, potassium, zinc, selenium, niacin, thiamine, vitamin B6, and folic acid. In short, you have many good reasons to rush to prepare farro, and it’s also very good. A fresh and light recipe perfect for summer, to prepare in advance and enjoy cold, even by the sea! So let’s hurry to the kitchen and prepare the Farro salad with cherry tomatoes together.
AND DON’T MISS THESE RECIPES TOO:
- Difficulty: Easy
- Cost: Cheap
- Preparation time: 15 Minutes
- Portions: Serves 4
- Cooking methods: Stovetop
- Cuisine: Italian
- Seasonality: Spring, Summer
- Energy 233.37 (Kcal)
- Carbohydrates 26.45 (g) of which sugars 2.71 (g)
- Proteins 11.76 (g)
- Fat 10.09 (g) of which saturated 4.06 (g)of which unsaturated 2.98 (g)
- Fibers 4.64 (g)
- Sodium 407.52 (mg)
Indicative values for a portion of 200 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Ingredients for Farro Salad
- 1.5 cups pearled farro
- 1 cup cherry tomatoes
- 1.4 oz black olives (pitted)
- 1.4 oz green olives (pitted)
- 1 cup yellow cherry tomatoes
- 7 oz mozzarella
- 1 cup zucchini
- 1 cup frozen peas
- 2 tbsp extra virgin olive oil
- 1 sprig basil
- to taste salt
How to prepare Summer Farro Salad
Rinse the farro under running water and then plunge it into salted water and let it cook for about 20 minutes or more. The cooking times for farro depend on its quality, so read the instructions on the package. Drain the farro, rinse it quickly under running water, and drain it well. Pour it into a bowl and season with 2-3 tablespoons of extra virgin olive oil.
While the farro is cooking, wash the zucchini, trim the ends, and cut into small cubes. Bring lightly salted water to a boil in a saucepan, and drop in the zucchini and frozen peas. Let them cook for 6-7 minutes. Drain them and plunge them into a bowl of very cold water; this way, the vegetables will retain their bright green color. Then drain them well.
Cut the well-drained mozzarella into small cubes. Slice the pitted olives into rings. Wash the red and yellow cherry tomatoes and cut them into pieces, removing most of the seeds and internal liquid.
Add the cherry tomatoes, olives, mozzarella, zucchini, and peas to the cooled farro, and mix with 2 tablespoons. Add a few fresh basil leaves and another 2-3 tablespoons of extra virgin olive oil. Mix. Store the cold farro in the refrigerator until it’s time to serve it at the table.
See you tomorrow with a new recipe, a hug, Loredana
Loredana’s Tips
If you have leftover farro, store it in the fridge in a container for 2 days. Add a drizzle of extra virgin olive oil before serving
If you prefer, you can replace the mozzarella with feta cubes or another soft cheese
For cooking the farro, follow the instructions on the farro box
Also read the recipe for Pasta Salad with Cherry Tomatoes
