Flavorful Farro Salad with Pesto & Roasted Vegetables: The Ultimate Healthy Meal Prep & Summer Side

Prepare to fall in love with this incredibly fresh, satisfying, and deeply flavorful Farro Salad with Pesto and Roasted Vegetables. This recipe has quickly become a cherished staple in our household, and we’re confident it will earn a permanent spot in your rotation too! It’s an ideal choice for practically any occasion: whether you’re planning healthy meal prep for the week, need a quick yet substantial lunch, desire a vibrant side dish, or simply crave a nutritious snack. This vegetarian powerhouse boasts an impressive amount of fiber and plant-based protein, making it as nourishing as it is delicious.

At its heart is nutty, chewy farro, perfectly complemented by a medley of tender artichoke hearts, bursting fresh cherry tomatoes, sweet roasted bell peppers, and subtly charred zucchini. This delightful combination is then generously tossed with vibrant baby spinach, creamy fresh mozzarella pearls, aromatic basil pesto, and a bright squeeze of fresh lemon juice. Each bite delivers a harmonious blend of textures and Mediterranean-inspired flavors that will leave you feeling both satisfied and energized.

Dive into Farro: The Ancient Grain Powering This Salad

At the core of this exceptional salad is farro, an ancient grain that has been a dietary staple in the Mediterranean region for thousands of years. Farro isn’t just about its wonderfully chewy texture and distinctly nutty flavor; it’s also a nutritional powerhouse. This humble grain is an excellent source of dietary fiber, crucial for digestive health and maintaining satiety. But that’s not all – it also delivers a significant punch of plant-based protein, making it an ideal choice for vegetarian and vegan diets, or for anyone looking to boost their protein intake naturally.

There are three main types of farro: whole, semi-pearled, and pearled. Whole farro retains all its bran, germ, and endosperm, offering the highest nutritional value but requiring a longer cooking time and often a pre-soak. Semi-pearled farro has some of its bran removed, striking a balance between nutrition and quicker cooking. For this particular recipe, we highly recommend using pearled farro. Most commercially available farro brands are the pearled variety, which has had its outer husk completely removed. This processing drastically reduces the cooking time, making it much more convenient for quick meals like this salad, without sacrificing much of its beloved texture or flavor. Its ability to absorb flavors while maintaining its integrity makes it a perfect canvas for the vibrant ingredients in our pesto and vegetable salad.

Crafting Your Perfect Farro Salad: The Essential Ingredients

This salad thrives on fresh, high-quality ingredients that come together to create a symphony of flavors and textures. Each component plays a vital role in making this dish a standout. Here’s a concise list of what you’ll need to create this amazing farro salad:

• Uncooked Pearled Farro: Essential for its nutty flavor and satisfying chew. Brown rice is a great gluten-free alternative.
• Vegetable or Chicken Broth: Cooking the farro in broth instead of water infuses it with an extra layer of savory flavor.
• Arugula or Baby Spinach: These leafy greens add a peppery bite or delicate freshness, along with additional texture.
• Fresh Cherry or Pearl Tomatoes: Halved or quartered, they burst with sweet, juicy flavor.
• Artichoke Hearts in Water: Quartered for easy eating, they provide a tender, tangy element.
• Roasted or Sautéed Zucchini: Diced and cooked until tender, or even raw for a crisp texture.
• Mozzarella Balls: Small fresh mozzarella balls (like bocconcini or ciliegine) add creamy richness. For a dairy-free option, simply omit. Feta or goat cheese are also fantastic substitutes for a different flavor profile.
• Roasted Bell Peppers: Adds sweetness and a smoky depth. Store-bought or homemade work equally well.
• Basil Pesto: The star of the dressing, offering a fragrant, herby, and garlicky kick. Homemade or good quality store-bought.
• Parmesano Reggiano Cheese: Freshly grated for a salty, umami finish. Vegan parmesan is a suitable alternative.
• Fresh Lemon Juice: A splash brightens all the flavors and adds a zesty tang.
• Extra Virgin Olive Oil: For sautéing and dressing, enhancing richness and flavor.
• Kosher or Sea Salt & Freshly Ground Black Pepper: To season to perfection.

Unleash Your Creativity: Customizing Your Farro Salad

One of the many reasons we adore this farro salad recipe is its incredible versatility. Consider farro your culinary canvas, ready to be painted with an array of flavors and textures that cater to your personal preferences or what you have on hand. Don’t be afraid to experiment with substitutions to make this dish uniquely yours!

Cheese Swaps: While fresh mozzarella adds a lovely creaminess, don’t limit yourself! Crumbled goat cheese brings a tangy, earthy note, while salty feta cheese can transport your taste buds straight to the Greek Isles. For a dairy-free version, simply omit the cheese or explore plant-based alternatives.

Vegetable Medley: The beauty of this salad lies in its adaptability to seasonal produce. In place of or in addition to the suggested vegetables, consider adding:

• Crisp Cucumbers: For a refreshing crunch.
• Avocado: Creamy, healthy fats for added richness.
• Sun-Dried Tomatoes: Intensify the Mediterranean flavor profile.
• Kalamata Olives: Essential for a Greek twist.
• Roasted Asparagus or Broccoli Florets: Hearty and nutritious additions.
• Red Onion: Thinly sliced for a sharp, savory bite.

Pesto Variations: While classic basil pesto is fantastic, feel free to explore other pesto types. Kale pistachio pesto or a vibrant cilantro pesto can completely transform the salad’s character, offering new aromatic experiences.

Protein Boosts: To turn this side dish into an even more robust main meal, consider adding:

• Grilled Chicken or Shrimp: Sliced chicken breasts or succulent grilled shrimp complement the Mediterranean flavors beautifully.
• Roasted Chickpeas: For an extra layer of plant-based protein and a delightful crunch.
• Flaked Salmon or Tuna: A quick and healthy addition for omega-3s.

Global Inspirations: Think beyond the Mediterranean! With a few simple tweaks, your farro salad can journey to different culinary landscapes:

• Greek Inspired: Add kalamata olives, crisp red onion, fresh cucumber, and a simple red wine vinaigrette.
• Mexican Inspired: Incorporate black beans, sweet corn, a generous sprinkle of fresh cilantro, and a zesty chipotle lime dressing.
• Asian Inspired: Try adding edamame, shredded carrots, bell peppers, and a sesame-ginger dressing.

Farro truly is a literal canvas, eagerly waiting to soak up any flavor combination you dream up. Let your pantry and your cravings guide you!

The Secret to Unlocking Farro’s Full Flavor: Toasting!

I must admit, for a long time, I was a farro purist. My usual routine involved simply following the package directions for cooking, and I was perfectly content with the results. However, a recent discovery, inspired by Nancy Silverton’s ingenious suggestion in her cookbook “Mozza at Home” to oven-toast farro, completely transformed my approach. Intrigued by the promise of an elevated flavor profile, I decided to give it a try – on the stovetop, in a nonstick skillet, to be precise. The moment I tasted the difference, I was instantly hooked!

Toasting farro before cooking it is a game-changer. This simple step activates the Maillard reaction, a chemical process that creates rich, complex, and nutty flavors. It deepens farro’s inherent earthy notes, making it more fragrant and enticing. Beyond flavor, toasting also impacts the texture. It helps the farro grains maintain their individual shape and firmness, preventing them from becoming overly soft or mushy during the boiling process. This results in an al dente, satisfyingly firm grain that holds up beautifully in a salad, rather than a chewier consistency. For this particular farro salad, this enhanced nutty taste and firm texture were absolutely perfect, providing a delightful contrast to the fresh vegetables and creamy pesto. I wholeheartedly recommend you don’t skip this crucial step!

How to Toast Farro:
You’ll need a 10 or 12-inch non-stick skillet. Heat the pan over medium heat, then add about 1 tablespoon of extra virgin olive oil. Add the pearled farro to the hot oil and stir it constantly for approximately 4 to 5 minutes. You’ll notice the farro becoming wonderfully fragrant, with a deeper, toasted aroma, though its color might not change dramatically. Once toasted, immediately remove the farro from the hot pan and allow it to cool completely before proceeding with the boiling step. This cooling ensures even cooking and prevents over-toasting.

Simple Steps to a Delicious Farro Salad

Bringing this vibrant farro salad to life is a straightforward process, broken down into easy-to-follow steps. Precision in preparation ensures every ingredient shines:

1. Using a non-stick pan, add one tablespoon of extra virgin olive oil. Over medium heat, toast the farro for 5 minutes. Continue stirring until it smells nutty. The color won’t change too much, but you can smell the Farro come to life.
2. Once the farro is toasted, remove it from the hot pan and allow it to cool completely.
3. Dice the zucchini into small, even pieces.
4. Using the same pan, sauté the diced zucchini in 1 teaspoon of extra virgin olive oil for 3-4 minutes, or until it reaches your desired tenderness. Remove from the pan and allow to cool. For a raw, crunchy texture, you can skip this step entirely.
5. In a 2-quart pot, bring 1 1/2 quarts of vegetable or chicken broth to a gentle simmer.
6. Once the toasted farro is completely cooled, add it to the simmering broth and continue to simmer for 15-18 minutes, or until the farro is tender yet still has a slight bite (al dente).
7. Drain the cooked farro of any excess broth thoroughly. Allow it to cool completely before mixing.
8. Add the cooked, cooled farro to a large mixing bowl.
9. To the bowl with the farro, add the halved cherry tomatoes, quartered artichoke hearts, diced zucchini (cooked or raw), fresh mozzarella balls, and chopped roasted bell peppers. Stir in 1/4 cup of your favorite basil pesto.
10. Add 1 tablespoon of extra virgin olive oil and gently toss all the ingredients together to combine evenly.
11. Squeeze the juice from half of a fresh lemon into the salad, distributing it evenly.
12. Season the salad with kosher salt and freshly ground black pepper to taste, and stir in the freshly grated Parmesan cheese. Toss gently once more.
13. Taste and adjust seasoning as needed. You may wish to add more pesto, salt, pepper, or lemon juice to achieve your perfect flavor balance.

This salad is wonderfully versatile and can be enjoyed either warm or cold; both temperatures offer equally delicious experiences. We particularly love to serve this hearty salad alongside simple grilled chicken cutlets or our Yogurt Herb Marinated Grilled Chicken for a complete and wholesome meal.

This Farro Salad with Pesto and Roasted Vegetables is more than just a recipe; it’s an invitation to enjoy healthy, flavorful eating that fits seamlessly into a busy lifestyle. It’s a testament to how simple, quality ingredients can combine to create something truly special. We hope you and your family enjoy this delightful dish as much as we do!

Do you have any questions or unique variations you’ve tried? Please feel free to share your thoughts and notes below!

Enjoy every satisfying bite!

Farro Salad with Pesto and Vegetables

Ana | Claudia’s Table

June 9, 2025

This fresh and satisfying Farro Salad with Pesto and Vegetables recipe is on repeat in our house. This high-fiber and protein-packed vegetarian salad is the perfect meal prep, quick lunches, side dish, or snack.

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Prep Time 15 minutes mins

Cook Time 25 minutes mins

Total Time 40 minutes mins

Course Lunch, Main Course, Salad

Cuisine Healthy, Italian, Mediterranean

Servings 8

Calories 223 kcal

Equipment

• 1 extra large bowl
• 1 pot 2 quart

Ingredients

  

• 1 cup Farro, uncooked pearled this yields about 3 cups of cooked farro
• 2 cups Vegetable broth
• 2 cups Arugula or baby spinach
• 1 cup Cherry tomatoes, halved fresh
• 1 cup Artichoke hearts quartered
• 1 small Zucchini diced + cooked
• 1 cup Mozzarella balls omit for dairy-free
• 1 cup Roasted bell peppers chopped
• 1/4 cup Basil pesto homemade pesto or store-bought pesto
• 2 tablespoons + 1 teaspoon Extra virgin olive oil
• 2 tablespoons Parmesan Cheese grated fresh
• 1/2 teaspoon kosher salt
• 1/4 teaspoon black pepper ground

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Instructions

 

• Using a non-stick pan, add one tablespoon of extra virgin olive oil. Over medium heat, toast the farro for 5 minutes. Continue stirring until it smells nutty. The color won’t change too much, but you can smell the Farro come to life.
• Once the farro is toasted, remove it from the hot pan and allow it to cool completely.
• Dice the zucchini.
• Using the same pan, sauté the zucchini in 1 teaspoon of extra virgin olive oil for 3-4 minutes, or until tender. Remove from the pan and allow to cool. You can also use raw zucchini in this salad.
• In a 2-quart pot, heat 1 1/2 quarts of broth to a simmer.
• Once the farro is completely cooled from toasting it, add it to the simmering broth and simmer for 15-18 minutes until tender.
• Drain the farro of any excess broth.  Allow to cool.
• Add the cooked, cooled farro to a large bowl.
• Add tomatoes, artichoke hearts, zucchini, mozzarella balls, and roasted bell peppers. Add 1/4 cup of basil pesto.
• Add 1 tablespoon of extra virgin olive oil and toss gently.
• Squeeze half the juice of the lemon into the salad.
• Add salt, pepper and grated Parmesan cheese and toss gently.
• Adjust pesto, salt, pepper and lemon juice to taste.

Notes

Tried and True Tips for the Best Farro Salad

• Maximize Nutty Flavor: Always toast farro for this salad! This step intensifies its nutty flavor and helps the grains cook al dente, maintaining their shape perfectly for a superior salad texture.
• Prevent Soggy Farro: Once the farro is cooked, remove it from the cooking pan immediately and transfer it to a large bowl to cool. This prevents overcooking and ensures the farro remains firm, not soggy.
• Gluten-Free Option: Farro is not gluten-free. If you’re looking for a completely gluten-free recipe, cooked brown rice makes an excellent and delicious substitute, offering a similar chewy texture.
• Fully Customizable: Don’t hesitate to adjust the quantities of vegetables to your liking or swap them for your seasonal favorites. This salad is designed to be fully customizable!
• Keep Greens Fresh: For meal prep, add your spinach or arugula on top of the farro salad just before serving, or mix them in right before you eat. This prevents the greens from wilting and becoming soggy.
• Pesto Power: While basil pesto is classic, feel free to experiment with other pesto varieties, such as a vibrant Kale Pistachio Pesto or a refreshing Cilantro Pesto, to introduce new flavor dimensions.
• Simplify with Store-Bought: To make this recipe even quicker to assemble on busy days, don’t shy away from using high-quality store-bought pesto and roasted bell peppers.
• Add Extra Protein: For a heartier meal, incorporate chopped grilled, roasted, or rotisserie chicken. Grilled shrimp also pairs exceptionally well with the flavors of this salad.

Nutrition

Serving: 1cup
Calories: 223kcal
Carbohydrates: 27g
Protein: 8g
Fat: 10g
Saturated Fat: 3g
Polyunsaturated Fat: 1g
Monounsaturated Fat: 3g
Cholesterol: 10mg
Sodium: 1045mg
Potassium: 263mg
Fiber: 6g
Sugar: 3g
Vitamin A: 1070IU
Vitamin C: 16mg
Calcium: 158mg
Iron: 1mg

Nutritional information is calculated online and should be used as a guide.

Keyword easy farro salad, farro salad for meal prep, healthy farro salad, summer farro salad, vegetarian farro salad

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