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Italian Farro Salad

This Italian Farro Salad recipe with feta, fresh tomatoes, and red wine vinaigrette is a perfect, easy meal prep idea or potluck side dish.

Prep Time
15 mins
Cook Time
15 mins
Total Time
45 mins
Servings: 8 –10 servings (about 10 cups)
Calories: 166 kcal
Course: Side Dish , Salad
Cuisine: Italian , American

Ingredients

For the Salad:
  • 1 cup uncooked farro
  • ¼ teaspoon kosher salt
  • ½ cup dry packaged sundried tomatoes not oil packed, cut into julienne slices, rehydrated if dry*
  • 1 large cucumber seeded and finely diced
  • ¾ cup jarred roasted red peppers drained and finely diced
  • 1 pint cherry tomatoes halved
  • 1 cup frozen petite peas thawed
  • ½ cup finely chopped fresh parsley
  • ½ cup crumbled Feta cheese
For the Italian Vinaigrette Dressing:
  • ¼ cup extra-virgin olive oil
  • ¼ cup red wine vinegar
  • 2 teaspoons Dijon mustard
  • 1 teaspoon honey
  • 1 teaspoon dried oregano
  • ½ teaspoon kosher salt
  • ¼ teaspoon ground black pepper

Instructions

    Cup of Yum
  1. Rinse and drain farro, then cook according to package instructions. Transfer to a large mixing or serving bowl.
  2. While the farro cooks, prepare the dressing: In a small bowl or large measuring cup, whisk together the olive oil, red wine vinegar,  Dijon, honey, oregano, salt, and pepper until evenly blended. Pour half of the dressing over the warm farro and sprinkle with 1/4 teaspoon salt. Toss to coat.
  3. Add all of the remaining ingredients to the bowl except for the feta: sundried tomatoes, cucumber, roasted red pepper, cherry tomatoes, peas, and parsley. Toss to coat. Taste and add as much of the remaining dressing as you like. Sprinkle with feta, lightly toss again, then season with salt and pepper to taste. Serve cold or at room temperature.

Notes

  • *I liked to use dried packaged sundried tomatoes instead of oil packed, as I find the salad has enough oil with the dressing.  If you prefer sundried tomatoes in olive oil, you can swap them here. To rehydrate (you may or may not need to do this; if the sundried tomatoes seem moist and plump, you can skip this step): Place in a small bowl and cover with boiling water. Let rest a few minutes, then drain and use as directed.
  • TO STORE: Store leftovers in the refrigerator for up to 3 days. If you won't be eating all the salad right away, I recommend reserving some of the dressing to moisten and revive the leftovers. If you do use all of it, you can also brighten the leftovers up with a squeeze of fresh lemon juice.
  • TO MAKE IT VEGAN: Omit the feta cheese; replace the honey in the dressing with light agave or simple syrup.
  • TO MAKE IT GLUTEN-FREE: Replace the farro (which is not gluten free) with a different grain such as quinoa or brown rice.
  • Nutritional information was calculated with three-quarters of the dressing. (I found I didn't need it all, so feel free to adjust to your liking.)

Nutrition Information

Serving 1(of 10), about 1 cup Calories 166kcal (8%) Carbohydrates 21g (7%) Protein 5g (10%) Fat 7g (11%) Saturated Fat 2g (10%) Cholesterol 7mg (2%) Fiber 4g (16%) Sugar 3g (6%)

Nutrition Facts

Serving: 8–10 servings (about 10 cups)

Amount Per Serving

Calories 166

% Daily Value*

Serving 1(of 10), about 1 cup
Calories 166kcal 8%
Carbohydrates 21g 7%
Protein 5g 10%
Fat 7g 11%
Saturated Fat 2g 10%
Cholesterol 7mg 2%
Fiber 4g 16%
Sugar 3g 6%

* Percent Daily Values are based on a 2,000 calorie diet.