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Roasted Bell Pepper with Italian Farro Salad
- 1 hr total
- 10 mins prep
- 50 mins cook
- serves 4 people
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Roasted bell pepper with Italian farro salad.Super easy to make and full of flavor. A must-try!
Healthy and low carb all in one dish.
I have enjoyed farro at restaurants and liked the texture and the flavor. A bit of al dente to the bite and a nutty flavor added.
I purchased some with my last grocery shopping expedition, and here is a fantastic side dish or main dish. Healthy recipe, vegetarian, and super delicious.
What is farro?
Farro is the Italian name for an ancient type of grain in the wheat family. As well as spelt and emmer.
Therefore, the most commonly found at the grocery store is whole, although semi-pearled and pearled are also available. Whichever you will end up with, the cooking process can vary from 15 minutes to one hour.
In Italian cuisine, the three species are referred to: farro grande, farro medio, and farro piccolo.
Very nutritious and an excellent source of protein, high in fiber, and nutrients such as magnesium, zinc, and VITAMIN B.
How to cook farro
- The cooking time will vary between 15 to 40 minutes, depending on your purchased type.
- Rinse it before cooking to remove any starch and inspect any hard pieces.
- You can soak it to shorten the cooking process. However, the most used method is bringing a pot of water to a boil, adding the farro, and reducing the heat to simmer or slightly bubbling until it is tender.
Cooking tips and step-by-step to make this fabulous Roasted Bell Pepper with Italian Farro Salad.
- Start this recipe by cooking the bell peppers first. Do not forget to rub them with olive oil.
- I would suggest doubling the number of bell peppers to roast and keeping them for another time. Excellent to have to make omelets, pasta, salads, and sandwiches. The uses are endless.
- You can skip a few steps from this recipe by using the prepared roasted bell peppers that come in jars. Out of season, bell peppers can be pretty costly; thus, the jar offers a great alternative.
- I use red, yellow, and orange bell peppers. They are sweeter and less prone to cause heartburn.
- After roasting the bell peppers, place them in a bowl and cover them with plastic. This step will help the skin to separate from the peppers.
- Prepare the dressing while the farro and peppers are cooking
- When the farro is cooked, drain and rinse and set aside.
- Fresh thyme is an excellent substitute for oregano.
- Green olives can be replaced by pitted black olives. I love green olives and always have a jar open.
Equipment needed
This recipe doubles as a starter to be prepared alongside dishes such as Rock Cod in Ginger Soy Sauce Marinate, Shrimps Fingers. or Jalapeno Burgers
Or just by itself for a vegetarian light lunch or dinner.
Can you make this ahead of time?
Absolutely. All the flavors will have settled, even more, giving this salad a fantastic savory flavor to it.
Storage instructions
This farro salad will store well in an air-tight glass container for several days.
If you enjoy this dish, check out these flavorful recipes:
Roasted Peppers and Tomatoes Salad
Tomatoes, Mozzarella, Roasted Bell Peppers
Prawns Stuffed Yellow Bell Peppers
Swordfish with Onions and Roasted Bell Peppers
Equipment and products used to prepare this recipe
Nutrition Facts
Roasted Bell Pepper with Italian Farro Salad
Amount Per Serving
Calories 308
Calories from Fat 99
% Daily Value*
Fat 11g17%
Saturated Fat 2g13%
Sodium 2160mg94%
Potassium 256mg7%
Carbohydrates 49g16%
Fiber 10g42%
Sugar 7g8%
Protein 6g12%
Vitamin A 1140IU23%
Vitamin C 47mg57%
Calcium 48mg5%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.
Roasted Bell Pepper with Italian Farro Salad
- 1 hr total
- 10 mins prep
- 50 mins cook
- serves 4 people
Ingredients
-
⅓ cup lemon juice
-
2 tablespoons olive oil
-
1 tablespoon honey
-
¼ teaspoon ground allspice
-
¼ teaspoon smoked paprika
-
1 small garlic clove, finely chopped
-
¼ teaspoon fine sea salt
-
1 red or yellow bell pepper (no green)
-
1 teaspoon olive oil
-
1 cup Italian Farro
-
1 tablespoon sea salt
-
½ cup green olives, pitted and quartered lenghtwise
-
2 green onions, white and light green part thinly sliced
-
1 tablespoon chopped fresh oregano
Instructions
-
Make the dressing by whisking together: lemon juice, olive oil, honey, allspice, paprika, garlic, and sea salt in a bowl and set aside.
-
Bring a large pot of water to a boil. Add one tablespoon of sea salt to the water, add the farro to it. Simmer until tender, 20-25 minutes. Drain and rinse with cold water. Set aside.
-
Preheat the broiler. Line a cookie sheet with parchment paper. Rub the pepper with one teaspoon olive oil and roast in the oven for 25 to 30 minutes, or until the skin starts to char and fall off. Turn them once one side is dark and the skin begins to separate. Place the peppers in a bowl cover with plastic wrap for 5 to 8 minutes. Peel the skin off the peppers and remove the stem and seeds. Slice them into thin strips.
-
Place the cooked farro in a large mixing bowl and add the peppers strips, green olives, oregano, green onions. Pour over the dressing and gently mix. Season with more salt if needed it.
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Originally published on January 20, 2021. Edited on November 29, 2022.
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Hi! I love farro! This salad looks so fresh and healthy. I am definitely going to try it.
Very healthy and perfect for a quick lunch also.
Enjoy it!
Giangi
This looks delicious and healthy! Am never sure what to do with peppers besides stir fry so saving this one 🙂
I am learning to add peppers to more of my cooking. Very healthy and fun to work with.
Thank you for stopping by.
Best
Giangi
Roasted peppers and farro – what a fantastic combo! Thanks for sharing!
My pleasure, thank you for stopping by Giangi’s Kitchen.
You will love the savory flavor of all the ingredients.
A must try!
Bon Appetit!
Giangi
Love bell peppers but never thought to pair with farro! Sounds delicious!
You will be amazed Casey how delicious the combination is. You will love it.
Bon Appetit!
Giangi
This sounds delish! Super keen to give this a go. Thanks for sharing!
My pleasure Kellie! Would love to have your feedback when you do make it in your kitchen.
Bon Appetit!
Giangi
As I started reading your recipe, my imagination began to fly. Now I’m somewhere on the Amalfi Coast… Amazing how food can take you to places you love and miss! Thanks❤
So true. We do too, we live vicariously through food when not traveling. I miss traveling for the memories that we bring back with us.
Until our next trip,
Bon Appetit!
Giangi
Looks delish
https://alyssagermaine.com
Thank you, you will love it, it really is delicious.
Enjoy!
Giangi
This looks delicious! I love all the health benefits that the different ingredients offer as well. I can’t wait to put it on my menu and try it.
Fantastic!! I am sure you will enjoy it. Easy healthy and can last a couple of days, perfect for lunch too.
Bon Appetit!
Giangi
My husband would love this! I’ll have to give it a try soon!
Wonderful! Please share how he and you like it.
Bon Appetit!
Giangi
Hi! I tried farro once. I will try to prepare it like you in this healthy salad 🙂
You will enjoy it, I am sure of it.
Bon Appetit!
Giangi
This looks so delicious, something I will enjoy for dinner. I must give a try to this Giangi
Thank you Jayashree, I am sure you will enjoy it.
Bon Appetit!
I’ve yet to try Farro, but I totally want to try this salad. It looks so delicious and healthy. Would be perfect for my meal plan next week!
I will love it. The nuttiness and flavor of the farro marries well the vinaigrette and bell peppers. Perfect quick lunch salad. Stores well for a couple of days too.
Enjoy!!
Giangi
Love farro! This dish looks so fresh and tasty.
Thank you. quite a savory dish
Sub the honey for agave for me and this sounds delicious! My husband loooooves bell peppers so I think I’ll give this recipe a shot. Thanks 😊😋
Agave! That sounds delicious and will try it next time. Aren’t bell peppers so versatile?
Enjoy!
Giangi
Definitely saving this recipe to try sometime. Looks delicious!
Thank you Maggie, You will enjoy it and so easy to make.
Perfect for a quick lunch as well.
Bon Appetit!
Giangi
I’ve never tried Farro before though it looks like brown rice in the picture! I guess I could replace this with boiled brown rice for a healthy dinner.
I am sure you can, but farro is more of wheat. Either way, you choose, both are very healthy.
I love the nuttiness flavor of the farro.
Thank you for stopping by.
Enjoy!
Giangi
I was looking for a use for farro – so glad I found this salad!
I am happy you did too! You will love it! Savory and so easy to make too.
Enjoy!
I loved the combination in this healthy salad. I love to use Farro in new ways. This was perfect.
Thank you, Rose. I am so happy you enjoyed it.
Found the farro and made this recipe for our Sunday lunch; the family loved it. I wasn’t sure of the allspice, but it defiantly added the perfect flavor.
I am so happy you tried it and enjoyed it.
Thank you for your feedback.
The spices here were divine! So flavorful and filling!
Thank you!
I made this farro salad to go with our steak last night. It was delicious! Thanks for sharing. Will be making it again.
My pleasure, and so happy you like it.
So delicious. I served mine with some grilled chicken and added extra olives (I love olives, HA!). I will definitely be making this again, the whole family loved it.
Thank you!