Spelt salad with vegetables
- Vegetarian
- Energy Kcal 779
- Carbohydrates g 49.7
- of which sugars g 10
- Protein g 34
- Fats g 49.4
- of which saturated fat g 11.59
- Fiber g 10.69
- Cholesterol mg 68
- Sodium mg 543
- Difficulty: Very easy
- Prep time: 20 min
- Cook time: 25 min
- Serving: 4
- Cost: Low
PRESENTATION
Insalata di farro con verdure is about bringing those fresh Mediterranean vibes right to your table. This farro salad totally captures Italian summers, where ancient grains like farro perlato are a staple for quick, healthy meals. What really sets this dish apart? The mix of crisp green beans, tender broccoli, and juicy cherry tomatoes with creamy provola cheese and crunchy walnuts. Really good stuff. It’s just right when the weather’s hot. You eat it cold—pretty simple—and it stays light but super satisfying. Folks in Italy? They use a bit of extra virgin olive oil and lemon zest to bring out the fresh flavors. Every bite tastes a little zesty and bright. This vegetable farro salad is for when you want easy but don’t skimp on taste or texture—plus, it keeps you feeling good with all that fiber and good stuff from the veggies and grains.
Picture this: summer lunches by the sea, picnics in the park, or a quick dinner on a busy night—this healthy grain salad has you covered for any of those. People switch it up by adding orzo, tuna, or tossing in pesto or creamy ricotta. And you know what? It depends on what’s in the fridge or what part of Italy you're in. Compared to basic pasta or rice salads, this one has a deeper, nutty flavor from the farro and a bit more chew. It’s a favorite for anyone who likes food with a little bite. With its easy prep and colorful mix of seasonal produce, the easy farro recipe feels like a real break from the ordinary. And here's the thing, it’s vegetarian yet packs enough protein and texture to keep everyone happy. Whether you’re looking for something that fits a vegetarian plan, or just want a dish that’s fresh—not too heavy—this Mediterranean farro salad with roasted vegetables checks all the boxes. Tastes just as colorful as it looks, seriously. A perfect choice for sharing with family and friends. You’ll love it.
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- INGREDIENTS
- Pearled farro 1 ¼ cup (240 g)
- Green beans 1 cup (100 g)
- Broccoli 3.9 cups (350 g)
- Cherry tomatoes 2.3 cups (350 g)
- Provola cheese 10.5 oz (300 g)
- Walnuts 1 ¾ cup (200 g)
- Olive oil to taste
- Lemon peel 1 - (untreated)
- Coarse salt to taste
- Basil 5 leaves
How to prepare Spelt salad with vegetables
To prepare the spelt salad with vegetables, bring a large pot of water to a boil and salt it to taste 1, then add the spelt and boil it for the time indicated on the package 2 (about twenty minutes). Meanwhile, prepare the dressing: wash and cut the cherry tomatoes into quarters 3 (you can remove the seeds if you don't like them).
Then cut the provolone into cubes 4; wash and separate the florets from the main broccoli stalk 5 and cut them in half 6.
Trim the green beans 7 then blanch them in a pot 8 and do the same with the broccoli florets in a separate pot 9. A few minutes will suffice as the vegetables should remain crunchy.
When the spelt is cooked, drain it and rinse it quickly under cold running water (10-11). Then place it in a bowl and add the cherry tomatoes 12
also add the drained and cooled vegetables: the green beans cut into pieces 13 and the florets 14. Then also add the cubed provolone 15.
and the walnuts coarsely chopped 16. Grate the zest of 1 untreated lemon 17 and some fresh basil. If you like, you can also add a drizzle of oil and mix everything. Your spelt salad with vegetables is ready to be enjoyed 18!