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Farro Salad

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Recipe By Chef Kathy Gold

Farro is a nutty and delicious grain that is a protein powerhouse with 7 grams in a ¼ cup. It’s readily available in Italian markets and some supermarkets.



  • 1 cup uncooked farro
  • 1 medium red onion, cut in half
  • 1 clove garlic, “smashed” and peeled but not chopped
  • 1 bouquet garni
  • ½ teaspoon sea salt, or more to taste
  • 1 cup cubed feta or fresh mozzarella
  • 2 teaspoons minced pitted kalamata or other olives
  • 2 beefsteak or other tomatoes, diced
  • 1 tablespoon finely chopped flat-leaf parsley
  • 1 tablespoon finely chopped fresh basil freshly ground pepper, to taste

For the Vinaigrette

  • ¼ cup extra virgin olive oil
  • 2 teaspoon white or red balsamic vinegar
  • 1 tablespoon red wine vinegar
  • 2 teaspoons honey
  • sea salt and freshly cracked black pepper


    1. Fill a large (2 quart) pot with 2 ¾ cups water. Add the farro, one onion half, garlic, bouquet garni and salt. Bring to a boil, then cover, reduce to a simmer, and cook for 10 minutes. Turn off burner and let sit, covered, for 5 more minutes. Remove the onion, garlic and bouquet garni. Spread the farro on a rimmed sheet pan and let cool completely.
    2. Whisk together the olive oil, vinegars and honey. Season with salt and pepper. Mince the remaining half of red onion. In a deep bowl, add onion, cooled farro, cheese, olives, tomatoes and the chopped herbs. Pour the dressing over the ingredients and toss well to combine. Taste and season with additional salt if needed.
Farro photo courtesy of Anson Mills

Reminder: The ingredients in a recipe determine if it should be eaten every day, some days, or on special occasions. It's up to you and you doctor to determine what can be part of a healthy diet for you and any special needs you may have.

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