Fiery Farro Salad

Have you heard of farro?  No, it’s not a ruler in ancient Egypt, as my roommate likes to say.  Farro is an ancient grain popular in Italian dishes, which originates from the Fertile Crescent.  This wheat product contains 10g of protein in 1 cup (cooked), making it a protein rich whole grain.


Farro has a delicious nutty flavor, which blends well with the “fiery” taste of peppadew peppers.  Peppadews are sweet and spicy small red peppers and one of my absolute favorite ingredients.  Just like farro, peppadews have become increasingly popular and easier to find.  Whole Foods or Best Yet Supermarkets have them; Trader Joe’s sells them but calls them Hot and Sweet Cherry Peppers.  Here’s a picture of these delicious peppers, so you know what to look for:



With the peppadews, farro, and a few other simple ingredients, this salad is nutty, spicy, salty, and sweet!  Not to mention that it’s quick to make, filling, and nutritious! Try it for a healthy lunch or serve warm over chicken or fish for dinner.


Makes 2 Servings


1 cup farro

2 carrots, peeled and chopped

4 peppadew peppers, chopped

¼ cup feta cheese

⅓ cup  unsalted sliced almonds (If you can’t find sliced almonds, get whole unsalted raw almonds and chop them)

Dressing options:

Balsamic Vinaigrette* OR

Tzatziki (you can buy at almost any grocery store or make it! I like this very easy recipe 


1)   Cook farro as per directions on the bag/box.  I bought my farro pre-cooked from Trader Joe’s, so I only had to boil for 10 minutes (pictured above).

2)   Once farro is cooked, add chopped carrots, chopped peppadew peppers, feta cheese, and sliced almonds and mix thoroughly.

3)   Place in refrigerator to cool.

4)   When ready to serve, dress with balsamic vinaigrette* (recipe below) or tzatziki.

*Balsamic vinaigrette (Makes 4 servings):

¾ cup olive oil

½ cup balsamic vinegar

1 tablespoon Dijon Mustard

1 tablespoon honey

1 garlic clove, minced

salt and pepper to taste

Place all ingredients in a bowl and whisk until they are no longer separated. 

Nutrition Notes:

  • Farro is a complex carbohydrate (like whole wheat bread), which leaves you feeling fuller longer.
  • With 8g of dietary fiber in 1 cup (cooked), farro boasts 1/3 of your daily value of fiber in one dish!
  • A cup of farro has 24% of the recommended daily intake for iron.  That’s a win for vegetarians!





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