Farro salad with roasted veg (Insalata di farro con verdure al forno)

Farro Salad

Serves 8

  • 400 g farro or bulgar wheat

  • 3 yellow courgettes, halved lengthways and deseeded

  • 2 green courgettes, halved lengthways and deseeded

  • 2 bulbs fennel, trimmed and thickly sliced, herby tops reserved

  • 1 red onion, peeled and cut into wedges

  • 2 red peppers, halved, deseeded and cut into chunks

  • 2 aubergines, cut into chunks

  • 4 cloves garlic

  • extra virgin olive oil

  • sea salt

  • freshly ground black pepper

  • herb or white wine vinegar

  • 1 good bunch fresh herbs (flat-leaf parsley, basil, mint, oregano)

  • 1 squeeze lemon juice

Preheat the oven to 200ºC/400ºF/gas 6. Soak the farro or bulgar wheat in cold water for 20 minutes, then drain. Slice the courgettes across into chunky half-moons and put them into a large roasting tray. Add the remaining vegetables and the garlic cloves and toss together with a good splash of olive oil. Season with pepper and a tiny pinch of salt. Try to spread the vegetables out in one layer, as they'll roast better this way (use 2 trays if you have to). Roast in the preheated oven for 30 to 40 minutes, removing the trays and carefully shaking them now and then, until the vegetables are cooked through and crisp around the edges. Sprinkle a little vinegar over the vegetables as soon as they come out of the oven and set aside to cool. When cool, tip on to a large chopping board, add the fresh herbs and chop finely.



Place the farro or bulgar wheat in a large saucepan, cover with fresh cold water and bring to the boil. Simmer for 20 minutes, or until tender, and drain well. Dress with olive oil and the lemon juice, season with salt and pepper, and toss with the roasted herby vegetables. Scatter over the reserved fennel tops and serve.

Nutritional Information

Farro salad with roasted veg (Insalata di farro con verdure al forno)

Italian-style nutty grain tossed with herby veggies

0 foodies cooked this
I love this with chewy, nutty farro but this works with couscous, pearl barley or even rice too
Serves 8
1h 20m (plus soaking and cooling time)
Super easy
Method

Farro is a grain similar to pearl barley, but it's dried in such a way that instead of being fluffy and spongy it becomes chewy and nutty. You may have difficulty getting hold of it, but if you can find it you'll be using it all the time – it has an unusual flavour half-way between rice and couscous (this recipe will also work well with both of these). In Italy it was a major food for the ancient Romans, who used it to make bread, porridge and soup before they got hold of wheat. Nowadays it's used in salads, soups, stews, even pastas. You should be able to buy farro in good Italian delis, and supermarkets have started to stock it in the special selection aisles. Here's a recipe for one of my fave salads – give it a go.

Preheat the oven to 200ºC/400ºF/gas 6. Soak the farro or bulgar wheat in cold water for 20 minutes, then drain. Slice the courgettes across into chunky half-moons and put them into a large roasting tray. Add the remaining vegetables and the garlic cloves and toss together with a good splash of olive oil. Season with pepper and a tiny pinch of salt. Try to spread the vegetables out in one layer, as they'll roast better this way (use 2 trays if you have to). Roast in the preheated oven for 30 to 40 minutes, removing the trays and carefully shaking them now and then, until the vegetables are cooked through and crisp around the edges. Sprinkle a little vinegar over the vegetables as soon as they come out of the oven and set aside to cool. When cool, tip on to a large chopping board, add the fresh herbs and chop finely.

Place the farro or bulgar wheat in a large saucepan, cover with fresh cold water and bring to the boil. Simmer for 20 minutes, or until tender, and drain well. Dress with olive oil and the lemon juice, season with salt and pepper, and toss with the roasted herby vegetables. Scatter over the reserved fennel tops and serve.

Whether it's delicious vegetarian or vegan recipes you're after, or ideas for gluten or dairy-free dishes, you'll find plenty here to inspire you. For more info on how we classify our lifestyle recipes please read our special diets fact sheet, or or for more information on how to plan your meals please see our special diets guidance.

Nutritional Information Amount per serving:
  • Calories 156 8%
  • Carbs 21.8g 9%
  • Sugar 6.0g 7%
  • Fat 3.6g 5%
  • Saturates 0.6g 3%
  • Protein 6.3g 14%
Of an adult's reference intake

BUYING SUSTAINABLY SOURCED FISH

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Buying sustainably sourced fish means buying fish that has been caught without endangering the levels of fish stocks and with the protection of the environment in mind. Wild fish caught in areas where stocks are plentiful are sustainably sourced, as are farmed fish that are reared on farms proven to cause no harm to surrounding seas and shores.

When buying either wild or farmed fish, ask whether it is sustainably sourced. If you're unable to obtain this information, don't be afraid to shop elsewhere – only by shopping sustainably can we be sure that the fantastic selection of fish we enjoy today will be around for future generations.

For further information about sustainably sourced fish, please refer to the useful links below:

Marine Stewardship Council
http://www.msc.org/

Fish Online
http://www.fishonline.org

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