Insalata di Farro (Spelt Salad)

This salad is delicious served chilled or at room temperature. Make it a day ahead to let the flavors blend and bloom. It can be part of a light lunch with some crusty bread and fresh fruit or can work as a side dish for a simple meat or poultry entrée.

Yield: 6 servings (serving size: 1 cup)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 234
  • Calories from fat: 29%
  • Fat: 7.6g
  • Saturated fat: 0.7g
  • Monounsaturated fat: 3.7g
  • Polyunsaturated fat: 0.7g
  • Protein: 7.8g
  • Carbohydrate: 40.5g
  • Fiber: 9.4g
  • Cholesterol: 0.0mg
  • Iron: 2.8mg
  • Sodium: 837mg
  • Calcium: 41mg


  • Dressing:
  • 2 tablespoons chopped fresh flat-leaf parsley
  • 2 tablespoons vegetable broth
  • 1 1/2 tablespoons extravirgin olive oil
  • 1 tablespoon fresh lemon juice
  • 1 tablespoon red wine vinegar
  • 1 tablespoon Dijon mustard
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 garlic clove, crushed
  • Salad:
  • 1 1/4 cups uncooked spelt (farro), rinsed and drained
  • 1 1/2 cups vegetable broth
  • 1 cup water
  • 1 cup (1-inch) cut green beans
  • 3/4 cup (1/4-inch) sliced carrots
  • 1/2 cup frozen green peas, thawed
  • 1/2 cup frozen whole-kernel corn, thawed
  • 1/2 cup marinated artichoke hearts, drained and chopped
  • 1/4 cup pitted ripe olives
  • 1/4 cup pitted green olives
  • 1 (7-ounce) bottle roasted red bell peppers, drained and chopped


  1. To prepare dressing, combine the first 9 ingredients in a small bowl, stirring well with a whisk.
  2. To prepare salad, combine spelt, 1 1/2 cups broth, and 1 cup water in a saucepan, and bring to a boil. Reduce heat, and simmer 25 minutes.
  3. While the spelt is cooking, bring water to a boil in a medium saucepan, and add green beans and sliced carrots. Cook until crisp-tender. Drain and plunge into cold water. Drain again. Combine spelt, green beans, carrots, and remaining ingredients in a large bowl. Add dressing, and toss well to coat. Let stand for 30 minutes, stirring occasionally.
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