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Farro salad with chickpeas, vegetables and pesto

Farro salad with chickpeas, vegetables and pesto

Farro salad is one of the best meals you can have during the week, I believe. It is healthy, colorful and tasty! If you, like me, spend your day in the office, you know how hard is it to eat well when you are most of your day outside. Consequently, it’s even more important to focus on what is better to eat during the working week!

My colleagues usually order a sandwich from the nearby café or they bring bread from home. I don’t like to eat sandwiches everyday, so every week I try to figure out a new salad, a new frittata or quiche to bring along with me. This week especially, after my trip to Italy and the tons of food I have eaten thanks to my mother, I needed a detox reeeally badly (if you have missed my mother’s pizza, you really should go check it, it’s really good).

In Italy we eat farro quite a lot, especially in soups. We have farro soups with beans, with potatoes, carrots … but now that winter is gone, a farro salad is the best alternative. I must say I don’t disdain a good soup also in spring, but the downside is that I cannot store it and eat it cold.

farro salad

 

Indeed, the best thing is that farro salad can be eaten warm or cold, can be stored in the fridge for 3/4 of days and you can put all your fantasy in it. Moreover, farro is very good for your health. It has a good protein content compared to other wheat types. It is full of vitamins and mineral salts as well!
This is as well the kind of meal I prepare to show people that Italian food is not just lasagne and pizza. Even if a good pizza is really a heavenly treat and I cannot compare it to anything else, this kind of dishes are super tasty too. If you have children, this dish is good way to make them eat vegetables!They won’t resist to the nice colors and the combination of flavors.
I took the idea of this particular farro salad from a cookbook I have at home, Free- Cucinare senza, by Lena Tritto and Rossella Venezia. There is actually no farro in the original recipe, but the rest is all there, even if with some modifications. I especially love the sensation created by the softness of raw tomatoes, the crunchiness of sauteed chickpeas and the sweetness of carrots and peppers. All embellished by a sprinkle of homemade pesto (you have never done it? Don’t worry and check out this pesto recipe). And don’t forget the green beans, garnished with balsamic vinegar.

farro salad

Don’t be scared by the number of ingredients or passages, all the vegetables will be ready by the time farro has cooked, so a little bit more than half an hour in total! Not bad for such a rich dish, what do you think?

Substitutions

If you don’t find farro, or don’t like it, you have many alternatives : barley, spelt, millet…just pay attention because they all have different cooking times.

Farro salad with chickpeas, vegetables and pesto recipe

Ingredients (4/5 servings)

1 1/2 cups (290 gr) farro
1 yellow pepper
1 carrot
1 cup (150 gr.) green beans
1 cup (200 gr.) canned chickpeas
1 tsp sweet paprika
10/15 black olives
1 tsp oregano
1 tsp balsamic vinegar
2 tbsp and 3 tsp olive oil
sea salt
7 oz (200 gr.) cherry tomatoes
2,5 oz (70 gr.) pesto – to garnish

Method

In a large pot, bring abundant water to a boil. Add 1 tablespoon of salt and farro and let cook for around half an hour.
In the meantime, prepare your vegetables!
Slice the pepper and the carrot. In a large non-stick frying pan, add a tablespoon of olive oil and the vegetables. Sprinkle them with oregano and a pinch of salt. Sauté for just 7/8 minutes at medium heat. They need to stay crunchy!

farro salad

Cut the tomatoes in wedges, chop the olives and combine them together in a bowl with 2 tsp olive oil and a pinch of salt.

 

In a small saucepan, bring abundant water to a boil and add green beans. Cook until they are tender but they haven’t lost their colour (between 5 and 10 minutes). Take off heat, drain them and let cool. Cut them in 3 parts and transfer into a bowl. Season with 1 teaspoon oil, balsamic vinegar and a pinch of salt.

Drain the chickpeas from their water. Heat 1 tbsp olive oil in a large non-stick frying pan over medium heat and add the chickpeas. Season with the sweet paprika and sauté until golden. Take off heat.

 

farro salad

By this time, your farro should be cooked. Drain it well and transfer it into a big bowl. Combine with the chickpeas and all the vegetables, season with some extra olive oil if needed and pesto.

Enjoy it on a spring day, during a picnic, sitting on the grass!

farro salad

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Farro salad with chickpeas, vegetables and pesto

2017-04-27
: 4/5
: 30 min
: 30 min
: 40 min
: Easy

A rich and colorful farro salad, with crunchy sauteed chickpeas, tomatoes, peppers, carrots, pesto and more! Perfect for your picnics in this season.

By:

Ingredients
  • 1 1/2 cups (290 gr) farro
  • 1 yellow pepper
  • 1 carrot
  • 1 cup (150 gr.) green beans
  • 1 cup (200 gr.) canned chickpeas
  • 1 tsp sweet paprika
  • 10/15 black olives
  • 1 tsp oregano
  • 1 tsp balsamic vinegar
  • 2 tbsp and 3 tsp olive oil
  • sea salt
  • 7 oz (200 gr.) cherry tomatoes
  • 2,5 oz (70 gr.) pesto
Directions
  • Step 1 In a large pot, bring abundant water to a boil.
  • Step 2 Add 1 tablespoon of salt and farro and let cook for around half an hour.
  • Step 3 Dice the pepper and slice the carrot.
  • Step 4 In a large non-stick frying pan, add a tablespoon of olive oil and the vegetables.
  • Step 5 Sprinkle them with oregano and a pinch of salt.
  • Step 6 Sauté for just 7/8 minutes at medium heat.
  • Step 7 Cut the tomatoes in wedges, chop the olives.
  • Step 8 Combine them together in a bowl with 2 tsp olive oil and a pinch of salt.
  • Step 9 In a small saucepan, bring abundant water to a boil and add green beans.
  • Step 10 Cook until they are tender but they haven’t lost their colour (between 5 and 10 minutes).
  • Step 11 Take off heat, drain them and let cool.
  • Step 12 Cut them in 3 parts and transfer into a bowl.
  • Step 13 Season with 1 teaspoon oil, balsamic vinegar and a pinch of salt.
  • Step 14 Drain the chickpeas from their water.
  • Step 15 Heat 1 tbsp olive oil in a large non-stick frying pan over medium heat and add the chickpeas.
  • Step 16 Season with the sweet paprika and sauté until golden.
  • Step 17 Take off heat.
  • Step 18 Drain your farro well and transfer it in a big bowl.
  • Step 19 Combine with the chickpeas and all the vegetables, season with some extra olive oil if needed and pesto.


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