Farro salad with vegetables.
Recipe for classic pot, pressure cooker, and also with Bimby.
Good, light, and always ready, whether you need to take it to the beach or work.
It is a complete and healthy dish. You can serve it as a main dish, first course, but also among appetizers, standing dinners, in small bowls for aperitif dinners, etc.
By replacing the tuna with cheese you can make it vegetarian, or alternatively vegan by using soy or almond cheese.
It is quick to prepare, while the farro is cooking, you cut the other ingredients, then all that remains is to drain the farro and cool it under running water and season with the chosen ingredients and a drizzle of extra virgin olive oil.
For quick cooking, you can use the pressure cooker, but you will find instructions for normal cooking and also with the Bimby.
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- Cost: Very economical
- Rest time: 10 Minutes
- Preparation time: 10 Minutes
- Portions: 4
- Cooking methods: Cooking with food processor, Boiling
- Cuisine: Italian
- Seasonality: All seasons
- Energy 502.15 (Kcal)
- Carbohydrates 54.95 (g) of which sugars 9.72 (g)
- Proteins 31.72 (g)
- Fat 19.25 (g) of which saturated 4.11 (g)of which unsaturated 6.62 (g)
- Fibers 9.59 (g)
- Sodium 466.52 (mg)
Indicative values for a portion of 225 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
Let’s go shopping
- 10.5 oz farro
- 3 tbsp extra virgin olive oil
- 1.4 oz Parmesan cheese (shaved or vegan cheese)
- 4 tbsp sweet corn, canned, drained (if you're diabetic, do not add)
- 5.3 oz green beans (boiled)
- 4 artichokes in oil (or other vegetable in oil of your choice)
- 10.5 oz tuna in oil (I make it this way)
- 2 carrots (raw, chopped)
- 5.3 oz cherry tomatoes
- to taste salt
- to taste pepper
- to taste dried oregano
- 1.8 oz sun-dried tomatoes in oil (chopped)
Farro salad with vegetables
Tools
Let’s go shopping
- 1 Pot or Bimby
- 1 Colander
- 1 Knife
Steps
Preliminary steps for all cooking methods.
Rinse the farro under cold running water.
After rinsing, drain the farro and place it in the pot.
Cover it with water and cook for about 15 minutes, then taste for your preferred level of doneness.
If using the pressure cooker, the water should cover the farro grains.
Turn on the stove and bring the pot to the whistle.
Count 7 minutes from when it starts to hiss.
Turn off the pot, lift the valve to release steam, then open it.
Place 1 liter of water, 1 teaspoon of salt, and the farro in the bowl, cook: 30 min./212°F/Reverse/Speed 1 with basket instead of measuring cup.
Now that the farro is cooked, drain it, and rinse under cold water to stop cooking, then transfer to a large bowl and season with: cherry tomatoes,
chopped or shredded carrots
green beans, the EVOO, salt, and pepper. Mix well and lastly add the corn,
Parmesan shavings and sun-dried tomatoes in oil
tuna chunks,
chopped artichokes and basil.
.
Gently mix and serve at room temperature
Farro salad with vegetables, and ready.
Storage
Farro salad with vegetables, can be stored for 2 days in the fridge
FAQ (Questions and Answers)
Farro salad with vegetables
Can I use other grains?
Yes, rice for salads and black or red or brown rice are excellent choices.
Are there possible variations for the dressing?
Yes, you can vary or add hard-boiled eggs or ham pieces, or vegan cheese.
