The quick farro salad with zucchini and carrots is a cold, tasty summer dish. Simple and light, it can be enriched with shrimp for a touch of the sea. You can prepare it in different variations: Sicilian with tomatoes, red onion, caciocavallo cheese, olives, and capers; Tuscan with cherry tomatoes, onion, and basil; or Greek with feta cheese, cherry tomatoes, black olives, and capers.
Vegetable season: #carrots: all year round – #zucchini: from May to October.
RECIPES of cold summer first courses
- Difficulty: Easy
- Cost: Economical
- Preparation time: 30 Minutes
- Portions: 4People
- Cooking methods: Stovetop
- Cuisine: Healthy
- Seasonality: Summer
- Energy 258.53 (Kcal)
- Carbohydrates 30.95 (g) of which sugars 2.83 (g)
- Proteins 9.35 (g)
- Fat 11.71 (g) of which saturated 1.54 (g)of which unsaturated 3.91 (g)
- Fibers 7.49 (g)
- Sodium 623.86 (mg)
Indicative values for a portion of 350 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
Quick Farro Salad
- 7 oz pearled farro (alternatively use barley)
- 2.1 cups water
- as needed coarse salt
- 1 drizzle peanut oil (or extra virgin olive oil)
- as needed water (for cooking, I used it for the carrots)
- 2 carrots (about 6 oz)
- 1 zucchini (about 10 oz)
- 9 oz cooked, boiled chickpeas
- as needed extra virgin olive oil (to season the farro salad cold)
- as needed fine salt (and herbs as desired)
For a tastier quick farro salad, add other ingredients of your choice.
Choose from those indicated at the end of the recipe.
Tools
- Cutting Board
- Knife sharp
- Pot steel wok type
Quick Farro Salad
Cook the farro in a pressure cooker or in a saucepan by absorption.
Wash and dice the carrots evenly.
Wash, trim, and chop the zucchini into even pieces.
COOK the carrots with a drizzle of oil and some salt, then use the same pan to cook the zucchini afterwards.
Prepare all the ingredients for the farro salad.
Add the cooked carrots and zucchini, boiled chickpeas, oil, salt, and preferred herbs to the farro. Mix and serve.
ALTERNATIVES
with vegan ingredients
For added flavor, add: capers, olives, sun-dried tomatoes. Integrate with other seasonal vegetables, such as: eggplants, peppers, or cherry tomatoes; or with frozen vegetables like peas or edamame.
with vegetarian ingredients
Enhance with eggs, cream cheese, ricotta, mozzarella balls, semi-aged cheese cubes, burrata or stracciatella, feta or quartirolo cheese.
Enhance with eggs, cream cheese, ricotta, mozzarella balls, semi-aged cheese cubes, burrata or stracciatella, feta or quartirolo cheese.
with fish
Add shrimp, canned tuna, smoked trout or salmon, anchovy paste, or anchovy fillets.
STORING the quick farro salad
The cold farro salad can be stored in the refrigerator for up to 4 days. Remove from the fridge at least half an hour before enjoying it.
FAQ (Questions and Answers)
What are the benefits of farro salad?
Farro salad is excellent for health due to its high fiber content, which promotes digestion, and low glycemic index, which helps maintain stable blood sugar levels. Additionally, it is rich in vitamins, minerals, and plant proteins, perfect for a balanced and nutritious diet.
What are the contraindications of farro?
Farro is not recommended for those intolerant to gluten, such as celiac individuals, because it contains this protein. Furthermore, being high in fiber, it may be difficult to digest for those with gastrointestinal disorders, such as irritable bowel syndrome.
Can people on a diet eat farro?
Yes, people on a diet can eat farro. It is a cereal rich in fiber and low in fat, which satisfies hunger for a long time and helps maintain stable energy levels, making it ideal for a balanced diet.
