Italian Farro & Vegetable Salad (2024)

May 29, 2023 by Sara Tercero 30 Comments

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This Italian vegetable & farro salad has it all. It is loaded with flavorful veggies like roasted peppers, cauliflower, artichoke hearts and olives. Plus it has a super tangy roasted pepper blender dressing that is laced with oregano. This summery vegan salad is the best filling yet light meal for a hot evening. The hardy nature of lacinato kale makes it perfect for the base of this salad. It holds up to the dressing which makes this recipe great for meal prep or making the salad ahead of time to bring to the beach or on a picnic.

What makes this the best farro and vegetable salad

There is so much to love about this Italian farro and vegetable salad. I call this an Italian salad because it contains many things you would find in a vegetable antipasto. All the delicious roasted and marinated vegetables combines with farro will transport you to the Mediterranean. The Italian vegetables included in this salad recipe are artichoke hearts, cherry tomatoes, bell peppers and olives. Plus roasted cauliflower and cavelo nero drenched in a delicious oregano laced red wine vinaigrette is Mama Mia, chef's kiss.

What is farro?

Farro is a staple whole grain from Italy. This grain is versatile and mild in flavor. It can be used in soups, salads, and even in risotto. I love it best in recipes like this Italian vegetable & farro salad. It really is a great vehicle for dressings and sauces and it doesn't swell up like pasta can. Farro has a chewy texture with more integrity than rice or quinoa. It is higher in fiber, protein and iron than many grains which makes it an ideal addition to a vegan or omnivorous diet. When adding farro to salad like this one, it can transform it into a meal! It is hearty and filling without feeling heavy.

Ingredients for Italian Farro & Vegetable Salad

Although I call this a summer salad, all of the ingredients are available year round. Of course, the salad will be fresher and more flavorful if you use garden fresh produce like cherry tomatoes, kale and cucumbers. But it will still be delicious and give you some of the sunshine you are craving if you make it any other season! I like to use baby bell peppers because I think they are the sweetest and tastiest. you can substitute regular bell peppers if you like. I would count 1 large red bell pepper the same as 4-5 baby bell peppers. So for this recipe you could use 3 large and colorful bells instead. If lacinato/dinosaur kale is not available you can substitute regular kale.

Kale-The base of this vegetable salad is Lacinato or Dinosaur kale. This type of kale has dark leaves that are bumpy and resemble "dinosaur skin". It is more tender than curly kale which makes removing the ribs an unnecessary step. If laminate kale is not available, use curly kale or Russian red kale. Both taste delicious but be sure to remove the tough stems.
Farro-The body of this hearty salad is made with Italian farro. Farro has a great chewy texture that is filling and hardy.
Italian vegetables- I are up eating Italian antipasto salads in Massachusetts. Included in these salads are artichoke hearts, roasted peppers, olives, cherry tomatoes and cucumbers. These veggies give off a vibe that is typical of a marinated vegetable platter or antipasti.
Roasted Cauliflower- We increase the nutrition and fiber in this dish by adding roasted cauliflower. Cruciferous veggies are so filling and healthy. And cauliflower is versatile and easy to make taste delicious.
Dressing Ingredients: This dressing is made by blending red wine vinegar, extra virgin olive oil, oregano, pure maple syrup, salt, pepper and roasted bell peppers. It is really delicious and full of bold flavors.

How to make Italian Vegetable Farro Salad

This recipe is really easy to make. The trickiest part is cooking the farro but as long as you follow the box directions, it simple and foolproof. Use one sheet pan to roast the veggies and while those are cooking, chop the other ingredients.

Cook the Farro- Follow the directions on the box and once cooked, allow to cool.
Roast the vegetables-On a sheet pan spread cauliflower florets, halved baby bell peppers and whole baby bell peppers. Spray with olive oil, sprinkle with salt, garlic powder and pepper. Mix until well coated and bake for 20 minutes. Let cool.
Make the dressing- In a blender add the roasted whole baby peppers (remove stems) red wine vinegar, olive oil, maple syrup, salt and oregano. Blend until smooth and creamy.
Toss the salad-In a large bowl, add kale, cooled farro, roasted baby bells (cut small) roasted cauliflower, tomatoes, cucumbers, artichoke hearts and olives. Pour dressing over the salad and mix well.

Tips for making the best salad

Since salad is my forte, I have so many tips!

First, always select the freshest and most colorful produce for salads. Save the wilted and sad produce for soups!
Always use a sharp knife! Cutting with a sharp knife is actually safer, more efficient and more fun than using a dull knife. Plus a sharp knife makes it easy to cut interesting shapes and variety for both the texture and esthetic of your dish.
Make sure that you drain your produce well. Sometimes it is even necessary to pat them down before adding to a salad. This is because water is the enemy of flavor and will dilute the dressing over time as the salad sits.

More delicious Mediterranean vegan salads

Mediterranean Farro Salad
Rainbow Farro Salad
White Bean and Farro Salad

Italian Vegetable Farro Salad

This loaded kale and farro salad has it all. It is loaded with flavorful Italian veggies like roasted peppers, sweet cherry tomatoes, artichoke hearts and tangy olives. The zippy bell pepper vinaigrette laced with oregano will be your new favorite. Enjoy this summer salad at the beach, on a picnic or as a side at a BBQ.

5 from 8 votes

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Prep Time 10 minutes mins

Cook Time 40 minutes mins

Course Appetizer, dinner, lunch, Main Course, mezze, Salad, Side Dish

Cuisine American, Californian, fusion, Italian, Mediterranean

Servings 6

Calories 262 kcal

Ingredients

8 oz dried farro

Roasted Veggie Ingredients

½ head cauliflower cut in florets
10 baby bell peppers halved
5 baby bell peppers whole
1 tsp olive oil
½ tsp garlic powder
¼ tsp salt
fresh black pepper Few grinds

Dressing Ingredients

2 tbsp olive oil
2 tbsp red wine vinegar
1 tbsp maple syrup
¼ tsp salt
½ tsp oregano

Salad Ingredients

½ head dinosaur kale shredded
20 cherry tomatoes halved
½ English cucumber cut in rounds
½ cup calamata and green olives pitted and sliced
½ cup artichoke hearts cut small

Instructions

Cook Farro according to box directions then let cool
Preheat oven to 400
On a sheet pan spread cauliflower florets, halved baby bell peppers and whole baby bell peppers. Spray with olive oil, sprinkle with salt, garlic powder and pepper. Mix until well coated and bake for 20 minutes. Let cool.
Make the dressing in a blender with the roasted whole baby peppers (remove stems) red wine vinegar, olive oil, maple syrup, salt and oregano. Blend until smooth and creamy.
In a large bowl, add kale, cooled farro, roasted baby bells (cut small) roasted cauliflower, tomatoes, cucumbers, artichoke hearts and olives. Pour dressing over the salad and mix well.

Nutrition

Calories: 262kcalCarbohydrates: 44gProtein: 7gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gSodium: 561mgPotassium: 580mgFiber: 10gSugar: 8gVitamin A: 2642IUVitamin C: 127mgCalcium: 52mgIron: 2mg

Keyword blender dressing, cauliflower, cruciferous, dairy-free, farro, grains, olives, roasted veggies, salad

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