Easy Summer Farro Salad

It's been scorching hot here in Southwest Florida lately, and when it's this hot, I'm not very hungry or in the mood to prepare elaborate meals. I have enjoyed many salads, incorporating beans or grains into my salads and often topping them with proteins like grilled chicken or shrimp.

Salads like this are very satisfying and filling and can be adapted to use whatever fresh seasonal vegetables you have on hand. This simple salad combines nutty, chewy farro, peppery arugula, and sweet cherry tomatoes. After dressing the salad, I served it topped with lightly toasted pine nuts to make it crunchy and flakes of parmesan. This salad would be a great side dish for grilled meats or seafood without additional protein.

Ancient grains like spelt are a great base for any salad. Spelled is high in fiber, contains 28 grams of protein per cup, is rich in antioxidants, is fat-free and low-calorie. Spelled is also rich in magnesium, zinc and vitamin B3. So, in addition to being delicious, spelled is also good for you!

Enjoy your meal!
Debora Mele


  • 1 cup wholemeal spelled

  • 3 teaspoons salt, divided

  • 1/3 cup extra virgin olive oil

  • 4 tablespoons of apple cider vinegar

  • 1 teaspoon honey

  • 1 tablespoon Dijon mustard

  • 1 teaspoon freshly ground pepper

  • 2 cups arugula

  • 1 cup cherry tomatoes cut in half

  • 1/2 cup chopped parsley and fresh mint

  • 1/2 cup lightly toasted pine nuts

  • 1/2 cup shaved parmesan


  1. In a medium saucepan, bring the farro, 2 teaspoons salt, and 2 cups water to a boil.
  2. Reduce the heat to a simmer, then cook until the farro is tender, but still slightly chewy to the bite, about 25 to 30 minutes.
  3. Transfer the spelled to a bowl to cool.
  4. Whisk together the oil, vinegar, honey, mustard, pepper, and remaining salt in a small bowl.
  5. Pour over the spelled and stir to combine.
  6. Just before serving, toss the farro tossed with the arugula, tomatoes, herbs and pine nuts until well combined.
  7. Serve topped with parmesan flakes and serve immediately.

Nutritional information:

Product: 6

Portions: 1

Quantity per serving:

Calories: 289Totally fat: 22 gSaturated fats: 4 gTrans fats: 0 gUnsaturated fats: 17 gCholesterol: 7 mgSodium: 1284mgCarbohydrates: 18 gFiber: 3 gSugar: 4 gProtein: 7 g

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