Roasted Bell Pepper with Italian Farro Salad

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

Whisk

Bowl

Lemon squeezer

Large serving bowl

Large pot

Cookie sheet

Plastic wrap

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

Roasted Bell Pepper with Italian Farro Salad

5 from 16 votes

Prep Time: 10 minutes minutes

Cook Time: 50 minutes minutes

Total Time: 1 hour hour

Servings: 4 people

Author: Giangi Townsend

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.

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Ingredients

• ⅓ cup lemon juice ⅓ cup lemon juice
• 2 tablespoons olive oil 2 tablespoons olive oil
• 1 tablespoon honey 1 tablespoon honey
• ¼ teaspoon ground allspice ¼ teaspoon ground allspice
• ¼ teaspoon smoked paprika ¼ teaspoon smoked paprika
• 1 garlic clove 1 small garlic clove, finely chopped
• ¼ teaspoon fine sea salt ¼ teaspoon fine sea salt
• 1 red bell pepper 1 red or yellow bell pepper (no green)
• 1 teaspoon olive oil 1 teaspoon olive oil
• 1 cup Italian farro 1 cup Italian Farro
• 1 tablespoon sea salt 1 tablespoon sea salt
• ½ cup green olives ½ cup green olives, pitted and quartered lenghtwise
• 2 green onions 2 green onions, white and light green part thinly sliced
• 1 tablespoon oregano 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.

Nutrition

Calories: 308kcal | Carbohydrates: 49g | Protein: 6g | Fat: 11g | Saturated Fat: 2g | Sodium: 2160mg | Potassium: 256mg | Fiber: 10g | Sugar: 7g | Vitamin A: 1140IU | Vitamin C: 47mg | Calcium: 48mg | Iron: 2mg

Giangi's Kitchen provides nutritional information, but these figures should be considered estimates, as a registered dietician does not calculate them.

• Course: Pasta, Rice & Grains, Salads, Dinners, Sides, Vegetables
• Cuisine: Italian
• Season: Summer

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