Hearty Italian Farro Salad with Olives and Pepperoncini
This Italian-style farro salad is hearty, zesty, and bursting with texture. The chewy farro grains soak up a garlicky herb vinaigrette, balanced by briny olives, tangy pepperoncini, juicy tomatoes, and crisp vegetables. It’s perfect as a main meal, side dish, or make-ahead lunch.
Time
Prep Time: 20 minutes
Cook Time: 25 minutes
Total Time: 45 minutes
Ingredients
For the Salad
1 cup uncooked farro (about 2 ½ cups cooked)
2 cups water or vegetable broth
1 cup cherry tomatoes, halved
½ cup cucumber, diced
½ cup roasted red bell peppers, chopped
¼ cup red onion, finely sliced
⅓ cup Kalamata olives, pitted and halved
¼ cup sliced peperoncini (mild or spicy, to taste)
¼ cup fresh parsley, chopped
¼ cup shaved or crumbled feta or Parmesan (optional)
For the Italian Vinaigrette
3 tbsp extra virgin olive oil
1 ½ tbsp red wine vinegar (or white wine vinegar)
1 tsp Dijon mustard
1 garlic clove, minced
½ tsp dried oregano
½ tsp Italian seasoning
½ tsp honey (optional, for balance)
Salt and black pepper, to taste
Instructions
1. Cook the Farro
Rinse the farro under cool water.
In a saucepan, bring water or broth to a boil, add farro, reduce heat, add simmer for 20–25 minutes, until tender but chewy.
Drain any excess liquid, cool slightly
2. Prepare the Dressing
In a small bowl or jar, whisk together olive oil, vinegar, Dijon mustard, garlic, oregano, Italian seasoning, honey, salt, and pepper until emulsified.
3. Assemble the Salad
In a large bowl, combine the cooked farro, tomatoes, cucumber, roasted red peppers, onion, olives, pepperoncini, and parsley.
Drizzle with the vinaigrette and toss gently to coat.
4. Add Cheese & Serve
Add feta or Parmesan (if using) just before serving.
Taste and adjust seasoning with extra vinegar, salt, or herbs if needed.
5. Chill or Serve Warm
You can enjoy it slightly warm or chill for 30 minutes to let the flavors meld beautifully.
Notes & Tips
Make it heartier: Add grilled chicken, tuna, or chickpeas for extra protein.
Add crunch: Sprinkle toasted pine nuts or walnuts on top.
Meal prep tip: Keeps well refrigerated up to 3–4 days — perfect for lunches.
For gluten-free: Substitute farro with quinoa or brown rice.
❓ Frequently asked questions FAQs
Q: What is farro?
Farro is an ancient Italian grain with a nutty flavor and chewy texture — similar to barley but higher in protein and fiber.
Q: Can I use pearled or semi-pearled farro?
Yes — just check the package for cooking times; pearled cooks faster (15–20 minutes).
Q: How spicy are pepperoncini peppers?
They’re mild with a gentle tangy heat — you can adjust the amount or use banana peppers if preferred.
⚡ Nutrition facts
Calories: 480 kcal
Protein: 15 g
Carbohydrates: 55 g
Fat: 20 g
Fiber: 8 g
Sodium: 480 mg