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Insalata di farro
Spelt salad
Insalata di farro: Umbrian and Tuscan spelt salad with tomatoes and herbs
Farro has grown in the hills of Garfagnana in Tuscany and around Monteleone di Spoleto in Umbria since Roman times, and in summer it turns into a cold salad that families pack for the beach or a picnic in the hills. The grains stay chewy and nutty, dressed with ripe tomato, cucumber, red onion, olives and plenty of basil. It keeps well for a day, so it is the salad you make the night before a trip. Chef's tip: dress the farro while it is still warm; the grains drink up the oil and vinegar, then you add the fresh vegetables once it has cooled.
- Total time
- 45 min
- Difficulty
- easy
- Serves
- 4
Ingredients
- 1 tsp saltplus extra for the water
- 10 ½ oz cherry tomatoesquartered
- ½ cucumberdiced
- ½ red onionfinely sliced
- 2 ⅛ oz black olivespitted and halved
- 15 basil leavestorn
- 2 tbsp flat-leaf parsleychopped
- 4 tbsp extra virgin olive oil
- 1 tbsp red wine vinegar
- ½ tsp black pepper
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What you'll need
Fresh ingredients (5)
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Method
0/5 doneStep 1: Rinse 9 oz semi-pearled farro (spelt) in a sieve. Cook it in plenty of salted boiling water for 25–30 minutes, until tender but still chewy in the middle. Common mistake: overcooking; farro goes from chewy to mushy quickly, so start tasting at 20 minutes.
30 minStep 2: Drain well and tip into a large bowl. While it is warm, stir in 4 tbsp extra virgin olive oil, 1 tbsp red wine vinegar, 1 tsp salt and ½ tsp black pepper.
Step 3: Soak ½ red onion in cold water for 10 minutes to soften its bite, then drain.
10 minStep 4: When the farro has cooled to room temperature, fold in 10 ½ oz cherry tomatoes, ½ cucumber, the onion, 2 ⅛ oz black olives, 15 basil leaves and 2 tbsp flat-leaf parsley.
Step 5: Taste and add more salt, vinegar or oil. Serve at room temperature, or chill for up to a day and give it a stir and a splash of oil before serving.
Nutrition per serving
- Calories
- 320 kcal
- Protein
- 9 g
- Carbs
- 48 g
- Fat
- 11 g
- Fibre
- 7 g
Nutrition values are estimates.
KrazyBadal
Good to know
- How long does insalata di farro take?
- About 45 minutes in total: 15 minutes to prepare and 30 minutes to cook.
- How many people does it serve?
- 4 as written. Change the servings above the ingredients and every amount scales to match.
- Is it vegan?
- Yes. It has no meat, fish, dairy or eggs.
- Can I make it ahead?
- Yes. It keeps well, so you can cook it earlier in the day or the day before and reheat it.
- What can I use instead of cherry tomatoes?
- Tinned chopped tomatoes: a 400g tin for about 6 tomatoes (in cooked dishes, not salads).
- What can I use instead of cucumber?
- Courgette, same weight (in salads, use young ones).
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