Farro Salad with Roasted Vegetables Recipe

This Farro Salad with Roasted Vegetables has genuinely transformed our family’s approach to healthy eating. It started as an experiment, a way to use up leftover vegetables and a bag of farro I’d bought on a whim. Now? It’s a weekly staple. The kids, who usually turn their noses up at anything too “green,” actually ask for this. My husband loves it for his work lunches because it’s hearty enough to keep him full, and I adore it for its versatility – it’s equally perfect as a light dinner, a vibrant side dish for gatherings, or a make-ahead meal prep champion. The combination of nutty, chewy farro, the sweet caramelization of roasted vegetables, and a zesty, herbaceous dressing is simply a winner. It’s a celebration of textures and flavors that feels both comforting and incredibly fresh. Plus, it’s a fantastic way to get a rainbow of nutrients onto one plate!

A Deep Dive into Our Favorite Farro Salad with Roasted Vegetables

This isn’t just a recipe; it’s a template for delicious, wholesome eating. The beauty of this Farro Salad lies in its adaptability. While I provide my go-to combination of vegetables and a dressing that we adore, feel free to experiment based on what’s in season or what you have on hand. The core components – perfectly cooked farro, beautifully roasted vegetables, and a bright dressing – are the keys to its success.

Why You’ll Fall in Love with This Farro Salad

• Nutrient-Packed: Loaded with fiber from farro and a spectrum of vitamins and minerals from the diverse vegetables.
• Incredibly Flavorful: Roasting brings out the natural sweetness of the vegetables, which pairs wonderfully with the earthy farro and tangy dressing.
• Texturally Delightful: The chewiness of farro, the tender-crisp roasted vegetables, and the optional crunch of nuts or seeds create a satisfying mouthfeel.
• Highly Versatile: Serve it warm, at room temperature, or chilled. It’s a fantastic side, a light main, or a potluck superstar.
• Meal-Prep Friendly: Components can be made ahead, and the assembled salad keeps well, making it perfect for weekday lunches.
• Easily Adaptable: Swap out vegetables based on seasonality or preference. Make it vegan by omitting cheese.

The Star of the Show: Understanding Farro

Before we dive into the recipe, let’s talk a bit about farro. This ancient grain, a type of hulled wheat, has been a staple in Mediterranean and Middle Eastern diets for centuries. It’s gaining popularity worldwide for its delightful nutty flavor, satisfyingly chewy texture, and impressive nutritional profile.

• Types of Farro: You might encounter different types:
  • Pearled Farro: The bran has been mostly removed, making it quicker to cook (around 15-20 minutes) and resulting in a softer texture. This is the most common type found in US supermarkets.
  • Semi-Pearled Farro: Some of the bran is intact, offering a bit more fiber and a slightly longer cooking time (around 20-30 minutes).
  • Whole Farro: The entire bran is intact, providing the most nutrients and fiber, but it requires soaking (preferably overnight) and a longer cooking time (30-40 minutes or more).
    For this recipe, pearled or semi-pearled farro works best for convenience, but feel free to use whole farro if you prefer, adjusting the cooking time accordingly.
• Nutritional Benefits: Farro is rich in fiber, protein, B vitamins, magnesium, zinc, and iron. Its complex carbohydrates provide sustained energy release.

The Magic of Roasting Vegetables

Roasting vegetables is a culinary technique that transforms them from simple ingredients into flavor powerhouses. The high, dry heat of the oven encourages caramelization, concentrating their natural sugars and creating wonderfully browned, slightly crispy edges while keeping the insides tender. This process deepens their flavor, making them sweeter and more complex than if they were steamed or boiled. For this salad, roasting adds a depth that raw vegetables simply can’t match.

Ingredients: Crafting Your Perfect Farro Salad

Here’s what you’ll need to create this vibrant and satisfying salad. Remember, precision is good, but feel free to adjust based on your taste and what’s available.

For the Roasted Vegetables:

• 1 large red bell pepper, cored, seeded, and chopped into 1-inch pieces
• 1 large orange or yellow bell pepper, cored, seeded, and chopped into 1-inch pieces
• 1 medium zucchini, trimmed and chopped into 1-inch pieces
• 1 medium red onion, peeled and chopped into 1-inch wedges or chunks
• 1 pint cherry or grape tomatoes, left whole or halved if large
• 1 head broccoli or 1 small head cauliflower, cut into small florets (about 2 cups)
• 1 medium sweet potato, peeled and diced into ¾-inch cubes (optional, but adds lovely sweetness)
• 3 tablespoons extra virgin olive oil
• 1 teaspoon dried Italian herbs (or a mix of dried oregano, basil, and thyme)
• ½ teaspoon sea salt, or to taste
• ¼ teaspoon black pepper, or to taste

For the Farro:

• 1 cup pearled or semi-pearled farro, rinsed
• 3 cups water or vegetable broth
• ½ teaspoon salt

For the Lemon-Herb Vinaigrette:

• ⅓ cup extra virgin olive oil
• ¼ cup fresh lemon juice (from 1-2 lemons)
• 1 tablespoon Dijon mustard
• 1-2 cloves garlic, minced or grated
• 2 tablespoons fresh parsley, finely chopped
• 1 tablespoon fresh basil or mint, finely chopped (optional)
• ½ teaspoon sea salt, or to taste
• ¼ teaspoon black pepper, or to taste
• Pinch of red pepper flakes (optional, for a little heat)

Optional Add-Ins & Garnishes:

• ½ cup crumbled feta cheese or goat cheese (omit for vegan)
• 1 (15-ounce) can chickpeas, rinsed and drained
• ¼ cup toasted pine nuts, slivered almonds, or pumpkin seeds
• Fresh herbs for garnish (parsley, basil, mint)
• Arugula or baby spinach (to serve the salad over)

Instructions: Bringing Your Farro Salad to Life

Follow these steps for a perfectly balanced and delicious salad.

Step 1: Prepare and Roast the Vegetables

1. Preheat your oven to 400°F (200°C). Line a large baking sheet (or two, if necessary, to avoid overcrowding) with parchment paper for easy cleanup.
2. In a large bowl, combine all the chopped vegetables except the cherry tomatoes (if you’re adding them later for a fresher pop; if you like them well-roasted, add them now).
3. Drizzle the vegetables with 3 tablespoons of olive oil, sprinkle with dried Italian herbs, ½ teaspoon salt, and ¼ teaspoon black pepper. Toss well to ensure everything is evenly coated.
4. Spread the seasoned vegetables in a single layer on the prepared baking sheet(s). Avoid overcrowding the pan, as this will cause the vegetables to steam rather than roast. Use two pans if needed.
5. Roast for 20-25 minutes, flipping halfway through. If you prefer softer cherry tomatoes, add them to the baking sheet during the last 10-15 minutes of roasting. The vegetables should be tender, caramelized, and slightly browned at the edges. The sweet potato, if using, should be easily pierced with a fork.
6. Once roasted, remove from the oven and let cool slightly.

Step 2: Cook the Farro

1. While the vegetables are roasting, cook the farro. Rinse the farro thoroughly under cold water.
2. In a medium saucepan, combine the rinsed farro, 3 cups of water or vegetable broth, and ½ teaspoon of salt.
3. Bring the mixture to a boil over high heat. Once boiling, reduce the heat to low, cover the saucepan, and let it simmer.
4. Cook pearled farro for about 15-25 minutes, or semi-pearled for 20-30 minutes, or until it’s tender but still pleasantly chewy (al dente). Refer to package instructions as cooking times can vary.
5. Once cooked, drain any excess liquid from the farro using a fine-mesh sieve. Fluff with a fork and set aside to cool slightly. Spreading it on a plate or small baking sheet can help it cool faster and prevent clumping.

Step 3: Prepare the Lemon-Herb Vinaigrette

1. While the farro and vegetables are cooking/cooling, prepare the dressing.
2. In a small bowl or a jar with a tight-fitting lid, combine ⅓ cup extra virgin olive oil, ¼ cup fresh lemon juice, Dijon mustard, minced garlic, chopped fresh parsley, chopped fresh basil/mint (if using), ½ teaspoon salt, ¼ teaspoon black pepper, and a pinch of red pepper flakes (if using).
3. Whisk vigorously or seal the jar and shake well until the dressing is emulsified and well combined.
4. Taste and adjust seasonings as needed. You might want more lemon juice for tanginess, more salt, or a touch more herbs.

Step 4: Assemble the Farro Salad

1. In a large mixing or serving bowl, combine the cooked and slightly cooled farro and the roasted vegetables.
2. If using chickpeas, add them now.
3. Pour about two-thirds of the prepared vinaigrette over the salad. Toss gently to combine, ensuring everything is lightly coated.
4. Taste the salad. Add more dressing if desired, or more salt and pepper to your liking. Remember that farro will absorb some of the dressing, so don’t be shy.
5. If using feta or goat cheese, gently fold it in now, or reserve some for garnishing.
6. Let the salad sit for at least 10-15 minutes before serving, if time allows. This gives the flavors a chance to meld together.

Step 5: Serve and Garnish

1. Serve the Farro Salad with Roasted Vegetables warm, at room temperature, or chilled.
2. If desired, serve over a bed of fresh arugula or baby spinach for added greens.
3. Garnish with toasted nuts/seeds and extra fresh herbs before serving.

Nutrition Facts (Estimated)

• Servings: 4-6 (depending on portion size and whether it’s a main or side)
• Calories per serving (approximate, for 1 of 6 servings, without optional cheese/nuts): Around 450-550 kcal.

Disclaimer: Nutritional information is an estimate and can vary based on specific ingredients, brands, and portion sizes used. This estimate includes the base salad and dressing.

This salad is a good source of:

• Fiber: From farro and vegetables, promoting digestive health and satiety.
• Protein: Primarily from farro, with a boost if chickpeas are added.
• Healthy Fats: From olive oil and optional nuts/seeds.
• Vitamins & Minerals: A wide array from the colorful vegetables (Vitamin C, Vitamin A, Potassium, B Vitamins, etc.).

Preparation Time

• Active Prep Time: 20-25 minutes (chopping vegetables, making dressing)
• Cook Time: 30-40 minutes (roasting vegetables and cooking farro simultaneously)
• Total Time: Approximately 50-65 minutes (plus optional 15-minute resting time for flavors to meld)

How to Serve This Versatile Farro Salad

This salad is incredibly adaptable. Here are some of our favorite ways to enjoy it:

• As a Light Vegetarian Main Course:
  • Serve generous portions on its own.
  • Top with a dollop of plain Greek yogurt or hummus for extra creaminess and protein.
  • Add a soft-boiled or poached egg on top.
• A Hearty Side Dish:
  • Perfect alongside grilled chicken, fish (like salmon or cod), or shrimp.
  • Complements roasted lamb or pork tenderloin beautifully.
  • Serve with vegetarian mains like lentil patties or grilled halloumi.
• For Meal Prepping Lunches:
  • Portion into individual containers.
  • Keep the dressing separate if you prefer to add it just before eating, though it holds up well dressed.
  • Consider adding fresh greens like arugula just before serving to prevent wilting if prepping far in advance.
• Potluck or Party Contribution:
  • It’s a crowd-pleaser and travels well.
  • Can be made ahead and served at room temperature.
  • Its vibrant colors make it an attractive addition to any buffet.
• Build-Your-Own Bowl Base:
  • Use it as a hearty base and let everyone add their favorite toppings like extra protein (shredded chicken, canned tuna), different cheeses, olives, or pickled onions.

Additional Tips for Farro Salad Perfection

1. Don’t Overcrowd the Roasting Pan: This is key for achieving beautifully caramelized vegetables rather than steamed ones. Use two baking sheets if necessary. Spread the vegetables in a single layer with a little space between pieces.
2. Cook Farro Like Pasta (Optional Method): If you’re unsure about the liquid ratio for farro, you can cook it in a larger pot of generously salted boiling water (like pasta) until tender, then drain it well. This method is quite foolproof.
3. Taste and Adjust Seasoning at Every Stage: Season the vegetables before roasting, the farro cooking water, and the dressing. Then, taste the final salad and adjust salt, pepper, or lemon juice as needed. Flavors can dull as components cool, so a final taste is crucial.
4. Make it Ahead for Enhanced Flavor: While delicious fresh, this salad benefits from some time for the flavors to meld. You can make it a day ahead; store it covered in the refrigerator. If it seems a bit dry the next day, a small drizzle of fresh olive oil or a squeeze of lemon juice can liven it up.
5. Customize Your Vegetables: This recipe is a fantastic base. Feel free to swap in other vegetables that roast well:
   • Root Vegetables: Carrots, parsnips, butternut squash (adjust roasting time as needed).
   • Other Options: Asparagus (add in the last 10-12 minutes of roasting), Brussels sprouts (halved or quartered), mushrooms (cremini or shiitake).

FAQ: Your Farro Salad Questions Answered

Q1: What exactly is farro, and how does it compare to other grains like quinoa or barley?
A: Farro is an ancient whole wheat grain with a nutty flavor and a pleasantly chewy texture. Compared to quinoa, farro is larger and chewier, while quinoa is smaller, lighter, and has a slightly more delicate, almost fluffy texture once cooked. Barley is also chewy but can be a bit more tender than farro, depending on the type (hulled vs. pearl). Nutritionally, all are excellent sources of fiber and nutrients, but farro (being a wheat product) contains gluten, unlike quinoa.

Q2: Can I use a different grain if I don’t have farro or want a gluten-free option?
A: Absolutely! For a gluten-free version, quinoa is an excellent substitute. Cooked brown rice, wild rice, or even a gluten-free pasta like orzo would also work. If gluten isn’t a concern, pearl barley, spelt berries, or wheat berries are great alternatives with similar chewy textures. Adjust cooking times according to the grain you choose.

Q3: How long will this farro salad last in the refrigerator?
A: Stored in an airtight container in the refrigerator, this farro salad will keep well for 3-4 days. The flavors often meld and improve by the second day. If you’ve included very tender greens like baby spinach directly in the salad, they might wilt over time. For best results if planning to store longer, add delicate greens just before serving.

Q4: Can I make this recipe vegan?
A: Yes, easily! The main recipe is naturally vegan if you omit the optional feta or goat cheese. Ensure your vegetable broth (if using instead of water for cooking farro) is vegan. The dressing is already vegan. For a creamy element, you could add a dollop of vegan yogurt or a tahini-based dressing variation.

Q5: What other vegetables work well in this roasted vegetable farro salad?
A: So many! Think seasonally. In fall/winter, consider butternut squash, Brussels sprouts, carrots, or parsnips. In spring/summer, asparagus, snap peas (add towards the end of roasting), or even corn (cut off the cob) are lovely. Mushrooms like cremini or Portobello (chopped) also roast beautifully and add an earthy depth. Don’t be afraid to experiment with your favorites! Just be mindful that different vegetables might require slightly different roasting times.