Tomato and Charred Pepper Farro Salad: A Nutritious & Flavorful Mediterranean Dish
Experience Mediterranean freshness with a vibrant salad featuring farro, roasted tomatoes, and charred peppers—perfect for any meal.
Tomato and Charred Pepper Farro Salad
This vibrant Mediterranean-inspired salad brings together the chewy texture of farro, sweet roasted tomatoes, and smoky charred peppers. Artfully balanced with a zesty homemade dressing and aromatic herbs, it’s perfect as a main dish or a hearty side for any occasion. Simple to prepare, nourishing, and bursting with fresh flavors, this dish celebrates seasonal ingredients and wholesome eating.
Why Farro Salad Stands Out
Farro, an ancient whole grain boasting a satisfying chew and nutty flavor, is at the heart of this dish. When tossed with charred peppers, juicy tomatoes, and a tangy vinaigrette, it creates a robust salad that satisfies vegetarians and omnivores alike.
- Whole grain goodness: Farro is rich in fiber, protein, and essential minerals.
- Customizable: Easily adapt ingredients based on the season or personal preference.
- Meal prep-friendly: This salad holds up well in the fridge, making it an ideal make-ahead lunch or dinner solution.
Ingredients Overview
The ingredients for this Mediterranean salad are simple yet super flavorful. Here’s what you need to bring it to life:
- Farro: The backbone of the salad—choose whole, semi-pearled, or pearled based on cooking time and texture preference.
- Ripe tomatoes: Cherry or grape tomatoes work best for roasting; they become irresistibly sweet and juicy.
- Bell peppers: Charred to add a smoky depth and satisfyingly tender bite.
- Red onion: Sliced thin to provide a mild crunch and a hint of sharpness.
- Fresh herbs: Basil, mint, or parsley contribute vibrant, aromatic notes.
- Feta cheese: (Optional) Adds creamy, salty contrast (omit for vegan/plant-based option).
- Homemade vinaigrette: A lively blend of olive oil, vinegar, mustard, and seasonings to tie everything together.
Step-by-Step Instructions
1. Preparing the Farro
- Rinse the farro under cold running water.
- Toast the grains (optional): Place farro in a dry skillet on medium heat for 4-6 minutes, stirring frequently. Toasting enhances the nutty flavor.
- Boil: Place the farro in a large pot with salted water (like pasta). Cook according to package instructions until tender yet pleasantly chewy—about 20-30 minutes for whole farro, less for pearled.
- Drain well and let cool. Drier grains absorb vinaigrette and retain a fluffy texture.
2. Roasting Tomatoes and Charring Peppers
- Preheat the oven to 400°F (200°C).
- Prepare tomatoes: Halve cherry or grape tomatoes. Toss with olive oil, salt, and pepper. Spread on a baking sheet and roast for 20-25 minutes, until starting to char and collapse.
- Char peppers: Place whole bell peppers directly over an open flame or under the broiler. Turn occasionally until skins are blackened and blistered.
- Steam & peel: Transfer hot peppers to a bowl and cover. Let steam for 10 minutes, then peel off charred skins. Remove seeds and slice thinly.
3. Assembling the Salad
- Combine cooled farro with roasted tomatoes, charred pepper strips, and thinly sliced red onions in a large bowl.
- Add herbs (such as torn basil, chopped parsley, or mint) for fresh flavor and color.
- Sprinkle feta (if using) over the top or mix in gently.
4. Preparing the Dressing
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Shake together in a jar or whisk in a bowl:
- 2 teaspoons Dijon or whole-grain mustard
- 1–2 teaspoons honey or maple syrup (for subtle sweetness)
- 1/4 cup white balsamic or wine vinegar
- Salt & pepper to taste
- 1/3 cup extra virgin olive oil
Pour half of the dressing over the salad, toss well, then add more as needed to taste. Save some extra to refresh the salad just before serving if desired.
Recipe Tips and Variations
- Vegan option: Omit feta or substitute with a crumbly vegan alternative.
- Extra protein: Add diced grilled chicken, tofu, or chickpeas for a heartier meal.
- Other vegetables: Roasted or grilled zucchini, eggplant, or asparagus work beautifully.
- Herb swaps: Use whatever fresh herbs are on hand—dill, chives, or cilantro are also delicious.
- Serving temperature: Enjoy warm, at room temperature, or chilled.
Serving Suggestions
- As a main course: Top with a soft-boiled egg or a scoop of hummus.
- As a side: Serve alongside grilled fish, chicken, or roasted tofu for a Mediterranean platter.
- For entertaining: Pile onto a large platter, sprinkle with extra herbs and feta, and let guests help themselves.
- For picnics and meal prep: This salad transports well and tastes great even after sitting for a day or two in the fridge.
Nutrition Highlights
This farro salad isn’t just tasty—it’s packed with nutritional benefits to support a balanced diet:
- Hearty grains: Farro delivers fiber and complex carbs for sustained energy.
- Colorful veggies: Roasted tomatoes and peppers are rich in antioxidants, vitamins, and minerals.
- Healthy fats: Olive oil provides monounsaturated fat, while feta adds calcium and protein.
- Plant-powered protein: The salad is satisfying on its own or can be boosted with legumes or grilled tofu for a fully plant-based meal.
Make-Ahead and Storage Tips
- Meal prep: This salad can be prepared in advance. The flavors meld and improve the next day.
- Refrigerate: Store in an airtight container for up to 3 days. Refresh with a drizzle of olive oil or extra herbs before serving.
- Transport: Perfect for packed lunches, picnics, or potlucks as it holds up without wilting.
Frequently Asked Questions (FAQs)
Q: Can I use another grain instead of farro?
A: Yes, quinoa, barley, or wheat berries are excellent substitutes, though cooking times may vary. Expect some flavor and texture differences.
Q: What’s the best way to char peppers?
A: Place peppers directly over a gas flame, roast under the broiler, or grill whole, turning until skins are blackened. Steam, peel, and slice when cool enough to handle.
Q: How can I make the salad gluten-free?
A: Substitute farro (which contains gluten) with gluten-free grains like cooked brown rice, quinoa, or millet for a celiac-friendly version.
Q: Which herbs pair best with this salad?
A: Classic choices include basil, mint, or parsley. Dill, chives, and cilantro also add fresh vibrancy.
Q: Is this salad suitable for vegans?
A: Omit the feta cheese or replace it with a plant-based alternative to ensure the recipe is vegan-friendly.
Expert Tips for Success
- Cool farro fully for best texture and flavor absorption in salads.
- Don’t skip toasting the farro for a deeper, nuttier flavor profile—it only adds a few extra minutes.
- Use high-quality olive oil and vinegar; their flavors shine in a simple vinaigrette.
- Let veggies char well for robust smoky notes—don’t be afraid of some blackened spots on the peppers.
- Adjust seasoning after mixing; grains and roasted veggies may need an extra dash of salt or acid to “pop.”
- Double the batch; leftovers are even more flavorful the next day.
Ingredient Variations Table
| Ingredient | Substitutions | Flavor Impact |
|---|---|---|
| Farro | Quinoa, barley, brown rice, wheat berries | Texture and mild nuttiness may vary; select grains for chewiness and fiber |
| Cherry tomatoes | Roma or heirloom tomatoes, sun-dried tomatoes | Fresh tomatoes add juiciness; sun-dried give a deeper, savory note |
| Feta cheese | Goat cheese, ricotta salata, vegan feta | Creaminess and saltiness alter subtly; vegan cheese keeps it dairy-free |
| Basil/mint | Parsley, cilantro, dill, chives | Change in herbaceous notes; all bring freshness |
| Balsamic vinegar | White wine vinegar, red wine vinegar, lemon juice | Citrusy acids brighten, wine vinegar slightly tangier |
Nutritional Value (per serving, estimated)
- Calories: ~320–360 kcal (varies with cheese and add-ins)
- Protein: 10–12g
- Carbohydrates: 50–55g (complex, mostly from farro)
- Fiber: 7–9g
- Fat: 10–13g (primarily healthy monounsaturated from olive oil)
Conclusion: Celebrate the Season with Wholesome Farro Salad
Tomato and Charred Pepper Farro Salad is more than just a healthy recipe—it’s a celebration of Mediterranean flavors, nourishing whole grains, and simple preparation. Whether serving for lunch, dinner, or as a vibrant party side, this dish promises to please a crowd, satisfy dietary needs, and inspire year-round creativity in the kitchen. Enjoy real food, big flavor, and effortless goodness in every bite.
References
- https://hummingbirdthyme.com/farro-tomato-salad-with-basil-and-mint/
- https://foodwineandlove.com/easy-farro-tomato-salad/
- https://www.prevention.com/food-nutrition/a63421130/saucy-beans-and-farro-recipe/
- https://www.prevention.com/food-nutrition/recipes/a45122622/tomato-and-charred-pepper-farro-salad-recipe/
- https://preventionrd.com/pharaoh-of-my-heart-farro/
- https://www.youtube.com/watch?v=6laYkLY4ZTg
- https://katiewebbernyc.com/recipes/warm-farro-salad
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