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A fast and simple Greek farro salad recipe for these summer time picnics and barbecues. Tremendous flavorful and stuffed with recent wholesome substances!

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This recipe was initially revealed on 5/27/14

Nothing like a flavorful straightforward summer time picnic recipe! I discover myself gravitating an increasing number of to these easy throw collectively concepts.

Having fun with time with my household is so necessary, and whereas fancy recipes are nice now and again, issues that may be throw collectively shortly are my major alternative.

Farro Salad

As a lot as I really like me a superb pasta salad, typically it’s enjoyable to modify it up. I’ve been utilizing farro an increasing number of as of late, so switching it up with a simple summer time salad model was an ideal concept!

My favourite factor about farro is the feel. It’s completely chewy and al dente which we love. Good each chilly and heat! I additionally love the just about nutty taste it has.

Spoon in white bowl filled with Greek farro salad on a blue and white striped cloth

Is farro a carb or a protein?

Farro is an historic wheat grain that’s actually nutritious. It has each carbs and protein. Whereas not gluten free, it’s extra digestible than different gluten crammed grains. Each my husband and I digest it extra simply.

1/Four cup of dry farro has about 6 grams of protein. It has 34 grams of carbs, however 5 of these grams are fiber.

Is farro excessive in protein?

Farro is unquestionably greater on the protein spectrum than different grains. With 6 grams per 1/Four cup, it’s just like quinoa however greater than different grains like brown rice.

It’s a good way to get some additional protein into your diet as a result of it goes so properly with many recipes.

Is farro more healthy than brown rice?

Farro and brown rice are each thought-about wholesome entire grains. The distinction lies in a few of the additional vitamins farro has.

First, like talked about earlier than, farro has extra protein than different grains. In 1/Four cup it has 6 grams, whereas brown rice solely has about 3.

Farro additionally has a superb quantity of fiber, 5 grams per 1/Four cup. Brown rice has between 2 and three relying on whether or not it’s brief or lengthy grain. Due to it’s greater fiber, farro can have higher advantages for individuals with coronary heart or digestion points.

Total they’re each nice decisions, however farro does have a number of extra advantages.

Does farro must be rinsed?

Sure. When you take a look at farro once you purchase it, you’ll  see that it’s lined with a powder like substance. It needs to be rinsed off earlier than cooking.

Entire farro additionally may be soaked to assist pace up the cooking time. When you’re cooking pearled or semi pearled farro, you don’t want to do that.

How To Make a Farro Salad Recipe

I really like the benefit of this farro salad. You’ll be able to prep all of the elements the day earlier than and take about 5 minutes to throw them collectively proper earlier than you want it. Plus it has the vegan feta from my well-known Vegan Spanakopita recipe!

  1. Cook dinner farro Blue strainer filled with cooked farro on a wooden table
  2. Chop all of the substances (you are able to do this because the farro is cooking) Different ingredients like veggies and vegan feta in bowls on a wooden table
  3. Combine all of them collectively White bowl with farro, veggies and vegan feta in piles

It’s good for thus many issues, from picnics to a poolside lunch to a facet for a enjoyable get together.

Fork on white plate with Greek farro salad on a wooden table

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Diet and metric data needs to be thought-about an estimate. Please learn extra about that right here.

White plate with Greek farro salad on a wooden tray

Vegan Greek Farro Salad Recipe

A fast and simple Greek farro salad recipe for these summer time picnics and barbecues. Tremendous flavorful and stuffed with recent wholesome substances!

Course: Fundamental Course, Salad, Aspect Dish

Delicacies: Greek, Mediterranean

Key phrase: picnic recipe, vegan salad

Servings: 4

Energy: 314 kcal

Creator: Sophia DeSantis


  • 1 cup farro , dry (use semi pearled or pearled, see notice)
  • 1/2 cup peperoncini , chopped (miss if you do not need any spice)
  • 1/2 cup Greek olives , sliced
  • 1/2 cup cucumbers , chopped
  • 1/2 cup recent tomatoes , chopped
  • ½ cup crimson onion , chopped
  • 1/2 cup vegan Feta , I exploit my home made model or you need to use retailer purchased
  • 2 tablespoons recent oregano
  • drizzle olive oil , optionally available or miss for oil free


  1. Start cooking farro in a medium pot in accordance with bundle instructions (will prepare dinner for about 25-30 minutes).

  2. As farro is cooking, you possibly can reduce all of the veggies if you have not already.

  3. When farro is finished cooking, drain and rinse with chilly water.

  4. Switch to a bowl and add all the opposite substances.

Recipe Notes

  • When you use entire farro as a substitute of pearled, soak it earlier than cooking to chop down on the prepare dinner time. 
  • You need to use dried oregano, however solely use 2 teaspoons as it’s stronger than recent.
  • When you make the vegan feta, use solely the feta filling portion of the linked recipe.

Diet Info

Vegan Greek Farro Salad Recipe

Quantity Per Serving

Energy 314 Energy from Fats 90

% Every day Worth*

Whole Fats 10g 15%

Saturated Fats 2g 10%

Sodium 274mg 11%

Potassium 414mg 12%

Whole Carbohydrates 50g 17%

Dietary Fiber 11g 44%

Sugars 3g

Protein 9g 18%

Vitamin A 6.3%

Vitamin C 21.1%

Calcium 7.4%

Iron 19.2%

* P.c Every day Values are based mostly on a 2000 calorie diet.

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