Spelt and Shrimp Salad
- Lactose Free
- Energy Kcal 338
- Carbohydrates g 45.9
- of which sugars g 6.5
- Protein g 20.3
- Fats g 8.2
- of which saturated fat g 0.9
- Fiber g 6.5
- Cholesterol mg 94
- Sodium mg 399
- Difficulty: Easy
- Prep time: 20 min
- Cook time: 25 min
- Serving: 4
- Cost: Average
PRESENTATION
Farro and shrimp salad is a much-loved dish in central Italy, especially when the weather's warm and you're craving something light yet satisfying. Seriously good. In places like Umbria and Tuscany, folks often swap regular pasta or rice for farro—an ancient Italian grain that's been part of their culinary tradition forever. And the texture? It's got a nutty, almost chewy bite that stands out in a salad. Really stands out.
Thing is, it holds up well even when mixed with juicy shrimp and loads of fresh veggies. Picture this: cherry tomatoes, crunchy celery, and a handful of fresh herbs like parsley or basil. Pretty much heaven. And you can't forget a splash of good olive oil—really brings it all together. This shrimp and farro salad recipe is the kind of healthy grain salad with shrimp that feels special without being heavy. Offers tons of textures in one bowl. And look, farro makes it more filling than your usual summer salad, so you won't be hungry an hour later.
In central Italy, people love bringing out this farro and shrimp salad for outdoor lunches or easy dinners when the sun's shining, and everyone wants to keep it simple but tasty. It's a fun twist if you're used to rice salads at summer gatherings—the farro gives it a rustic vibe, while the shrimp add a fresh, sea-inspired flavor. Can't go wrong. The salad gets even better with a quick chill in the fridge. So here's the thing, it lets all the flavors meld while keeping the farro moist but not soggy. You'll notice the shrimp absorb some olive oil and lemon, turning out extra tender and just a bit tangy. Really really good.
This summer seafood salad is perfect for sharing—whether it's the main dish at a picnic or just a simple dinner. It's a protein-packed salad for anyone who loves food that's both fresh and filling, without being too heavy. If you are looking for something that screams summer in Italy, this is definitely a solid choice. For sure.
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- INGREDIENTS
- Pearled farro 1 ¼ cup (240 g)
- Shrimps 12.5 oz (350 g) - whole tails
- Lime juice 0.9 oz (25 g)
- Lime peel 1 -
- Pumpkin seeds 2 tbsp (20 g) - shelled
- Fine salt to taste
- Black pepper to taste
- Extra virgin olive oil 1 tbsp (15 g)
- Yellow cherry tomatoes 1 ½ cup (250 g)
- Green beans 1 ½ cup (200 g)
How to prepare Spelt and Shrimp Salad
To prepare the spelt and shrimp salad, start by preparing the pearled spelt: rinse it under running water 1 to remove any impurities, then pour it into plenty of boiling salted water 2 and cook the pearled spelt for about 15 minutes or according to the instructions on the package, taking care to remove with a skimmer the impurities foam that forms on the surface during cooking 3.
Drain the spelt in a fine-mesh strainer, preserving the cooking water 4. Let the spelt cool, then wash the green beans, trim them 5 and cut them into pieces about 0.75 inches 6.
Boil the green beans for 7/8 minutes in the same water used to cook the spelt 7, once cooked, drain them and let them cool under running water 8. Now take care of the shrimp: remove the legs and the shell, the covering that encloses the shrimp 9 (you will obtain 8.8 oz of cleaned tails)
then extract with a knife the gut, the black filament located on the back 10. Once cleaned, obtaining 8.8 oz of shrimp, cut them in half lengthwise 11 and place them in a bowl, season with half the olive oil 12
flavor with grated lime zest 13, then squeeze and pour half the lime juice onto the shrimp 14 15,
salt, pepper, and mix to season the shrimp 16. Preheat a pan well, pour in the shrimp 17 and sear them for about 1 minute or until the liquid in the pan has evaporated. Then set aside the cooked shrimp 18.
Now toast the pumpkin seeds in another hot skillet for about 2 minutes, being careful not to burn them 19; then turn off the heat and let them cool. Finally, wash the yellow cherry tomatoes and cut them into quarters 20. Everything is ready to assemble the spelt and shrimp salad: in a large bowl, pour the cooked and now cold spelt, add the green beans 21,
the yellow cherry tomatoes 22, the sautéed shrimp 23, and finally, the toasted pumpkin seeds 24
Season with the remaining olive oil 25 and the leftover lime juice 26 and mix to season. Your spelt and shrimp salad is ready to be enjoyed 27!