Farro is an ancient wheat grain used in the Mediterranean and the Middle East that is high in iron, potassium and has seven grams of protein in ½ cup cooked! I like it because of its nutty and chewy texture. It’s great for salads – serve it cold for a tasty summer treat!



  • 1 cup dried Farro, rinsed well
  • 1 orange, zested and juiced
  • 1/3 cup chopped dried apricots, raisins or dried cranberries
  • 1 orange cut into segments (or 1 small can of mandarin oranges, drained)
  • 4 green onions
  • ½ cup canned beans, rinsed (such as chickpeas)
  • 5- 6 radishes, chopped
  • 1 small red pepper, diced
  • 1/3 cup fresh each parsley, mint, basil (optional)
  • Garnish with toasted nuts I use almonds but walnuts, pistachios or cashews also work


  • 2 tbsp fresh orange juice
  • 2 tbsp avocado, peanut oil or sunflower oil
  • 1 tbsp rice vinegar
  • 1 clove of garlic minced
  • 2 tsp Dijon mustard
  • 1 tbsp honey or maple syrup
  • ¼ tsp cloves
  • 1 tsp ground cumin
  • Salt and pepper to taste

Whisk together & pour over warm Farro salad.

farro bowl


  1. Rinse and drain the farro. Cook in two cups of water, vegetable or meat broth depending on your preference. Season the fluid well with salt if you’re not using broth. Cook on medium high for 15 minutes. Remove from heat and fluff with fork.
  2. Toss in the remaining salad ingredients.
  3. While the farro is still warm, add the dressing.

As you can see this is a very flexible recipe! Other options include:

  • Greek style with tomatoes, peppers, feta cheese, olives and lemon in the dressing.
  • Italian style with tomatoes, olives and Asiago cheese.
  • Mexican style with corn, beans, cilantro, lime dressing  and grated cheddar.


Chef Janet Craig recipes are simple, healthy, delicious and ABI friendly. You can find out more about her HERE.

Satisfied Soul