Farro and Roasted Pepper Salad: Nutty Grain, Vibrant Flavor, Perfect Meal
Wholesome grains meet smoky-sweet peppers in a make-ahead dish bursting with Mediterranean flair.
Farro and Roasted Pepper Salad
Farro and roasted pepper salad is a compelling union of ancient grains and robust Mediterranean flavors, creating a dish that is as nourishing as it is enticing. Whether you’re seeking a hearty vegetarian meal or a dynamic side dish, the blend of nutty farro, rich roasted peppers, savory olives, tangy feta, and a lively lemon-honey dressing makes this salad a crowd-pleaser and an ideal entry in your repertoire.
Why Farro?
Farro is an ancient wheat grain that stands out for its unique nutty taste and toothsome texture. It’s prized for its health credentials: whole farro retains more nutrients, fiber, and protein compared to refined grains. Some people who are sensitive to modern wheat also tolerate farro better. When cooked, farro should be tender yet distinctly chewy, yielding a satisfying bite complemented perfectly by bold Mediterranean ingredients.
Ingredients
| Ingredient | Amount |
|---|---|
| Farro (whole, semi-pearled, or pearled) | 100g (about 1/2 cup) |
| Red bell peppers | 2 medium-sized |
| Marinated black olives | 10, quartered |
| Fresh oregano or thyme | 1 tbsp, chopped |
| Spring onions | 3, thinly sliced |
| Feta cheese | 100g, crumbled or broken into chunks |
| Lemon (juice) | 1 |
| Olive oil | 3 tbsp |
| Honey | 1 tbsp |
| Ground allspice | 1/2 tsp |
| Smoked paprika | 1/2 tsp, plus extra for garnish |
| Garlic | 1/2 clove, crushed |
| Fine salt | 1/2 tsp (plus more to taste) |
Substitutions and Variations
- Grain alternatives: If farro is unavailable, pearl barley makes an effective stand-in, maintaining the salad’s heartiness.
- Herbs: Thyme can substitute for oregano; fresh parsley adds a different brightness.
- Cheese: For a vegan version, omit the feta or use a plant-based alternative.
- Add-ins: Consider roasted zucchini, eggplant, or grape tomatoes for more color and texture.
Step-by-Step Preparation
Cooking Farro
- Step 1: Rinse farro under cold running water to remove dust or debris.
- Step 2: Place farro in a pot with plenty of boiling water (similar to pasta) and simmer until just tender but still chewy—cooking time varies:
- Whole farro: 45-60 mins
- Semi-pearled farro: 30-40 mins
- Pearled farro: 15-25 mins
- Step 3: Drain, refresh under cold water to stop cooking, and set aside to dry.
Roasting Peppers
- Step 1: Preheat your oven’s broiler or grill to high.
- Step 2: Cut around the peppers’ stalks; remove seeds.
- Step 3: Place peppers on a tray and char them—turn every few minutes until skins are blackened (about 30 mins).
- Step 4: Remove from oven, cover tray with foil, and let peppers steam until cool enough to handle.
- Step 5: Peel off the skins, then tear peppers into 1cm wide strips.
Preparing the Dressing
- In a bowl, whisk together lemon juice, olive oil, honey, ground allspice, smoked paprika, crushed garlic, and fine salt.
- Taste and adjust sweet-tart balance as needed.
Assembly
- Combine the cooked farro, roasted peppers, olives, chopped herbs, spring onions, and most of the feta in a large mixing bowl.
- Pour over the dressing and gently toss until evenly coated.
- Taste and add extra salt as needed.
- Transfer to a platter or serving bowl. Scatter remaining feta on top and dust lightly with smoked paprika.
Nutritional Spotlight
| Nutrient | Approximate Value (per serving) |
|---|---|
| Calories | 300-350 |
| Protein | 11g |
| Fiber | 7g |
| Fat | 15g (mostly unsaturated) |
| Calcium | 18% of Daily Value (from feta) |
Expert Tips: Maximizing Flavor and Texture
- Proper Farro Texture: Farro should never be mushy—always al dente for salad.
- Roasting Technique for Peppers: Charring deeply maximizes their sweetness and creates the classic smokiness of Mediterranean salads.
- Layering: Add the feta last for a mix of creamy chunks and gentle tang throughout.
- Dressing Balance: The honey and lemon don’t just sweeten and brighten, but also sharpen and tame the salad’s savory and earthy notes.
What others are reading
Serving Suggestions
- Serve as a main course for lunch or a light dinner.
- Pair with grilled chicken, fish or lamb as a standout side.
- Ideal for picnics and potlucks: retains texture and flavor even when made in advance.
- Excellent for meal prep: keeps well refrigerated for 2-3 days.
Farro & Roasted Pepper Salad: Mediterranean Sensibility
This salad is more than just a meal; it’s a celebration of Mediterranean simplicity and nutrition. The combination of chewy farro and sweet, smoky roasted peppers is elevated by salty olives, sharp spring onion, fragrant herbs, creamy feta, and a multidimensional dressing—all resulting in a platter vibrant with color and flavor.
- Olives: Marinated and black, they provide briny depth and gentle bitterness that complements sweet peppers.
- Herbs: Oregano anchors the flavors while spring onions add mild piquancy.
- Feta: Adds creamy texture and a balancing saltiness.
Variations and Add-Ons
- Roasted Vegetable Medley: Add diced zucchini, Japanese eggplant, or sweet onions for more complexity and nutrition.
- Beans and Lentils: For increased protein and fiber, stir in cooked lentils or small white beans alongside farro.
- Greens: Toss in arugula, celery leaves, or baby spinach before serving for a fresh leafy punch.
- Balsamic Vinaigrette: Substitute for lemon-honey dressing for an Italian touch.
Storage and Meal Prep
- Store leftovers in an airtight container in the refrigerator for up to 3 days.
- Farro can be cooked and refrigerated up to 3 days ahead; roasted peppers can be made 1 day in advance.
- Perfect for lunch boxes: dressing keeps salad moist and flavorful even after refrigeration.
Frequently Asked Questions (FAQ)
Can I use pearled farro instead of whole farro?
Yes—pearled farro cooks faster (15–25 minutes), while whole farro retains more nutrients and needs up to an hour. Both deliver excellent texture for salad.
How do I roast peppers without an oven?
You can char whole peppers directly over a gas flame or grill, turning frequently until blackened, then steam in a covered bowl before peeling.
Is farro gluten-free?
No. Farro contains gluten as it’s a type of wheat, though some wheat-sensitive individuals tolerate it better. For gluten-free alternatives, try brown rice or quinoa.
Can I make this dairy-free?
Skip the feta or use a plant-based cheese alternative for a dairy-free version.
Does this salad work as a main dish?
Absolutely. The balanced protein, fiber, and healthy fats make it filling enough for a main course, especially with beans or lentils added.
Seasonal Notes
This salad shines year-round. Red peppers are sweetest in summer and early fall; farro’s hearty chew makes it warming and substantial for winter. Enjoy with in-season Mediterranean produce for peak flavor.
Pairings and Presentation
- Wine: Pair with a crisp Sauvignon Blanc, dry Rose, or light-bodied red like Pinot Noir.
- Bread: Serve alongside rustic whole grain or sourdough bread to soak up dressing.
- Plating: Present on a wide platter; garnish with a final splash of olive oil, fresh herbs, and paprika for dramatic color.
Social Sharing
- Share your creations on Instagram with #Ottolenghicookoftheweek or tag @Ottolenghi for inspiration and community feedback.
- Join conversations about Mediterranean and plant-forward dishes to explore more variations and pairings.
Expert Insights: Why This Salad Works
- Balanced Layers: Each ingredient plays a role—farro brings substance, peppers sweet-smoky notes, feta tang and creaminess, olives brining sophistication, and lemon-honey dressing a bright finish.
- Nutrition: Complex carbohydrates, plant protein, heart-healthy fats, and antioxidant-rich vegetables in ideal proportion.
- Flexibility: The recipe can be easily doubled or halved; ingredient swaps are straightforward and forgiving.
Conclusion: A Mediterranean Essential
Making farro and roasted pepper salad is a journey through classic flavors and wholesome nutrition. Whether you’re new to farro or a seasoned enthusiast, this recipe embodies simplicity and adaptability, delivering a dynamic dish at any occasion.
References
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