Mediterranean Farro Dish

italian farro recipe with parsley, onion, and sundried tomatoes

Mediterranean Farro Dish

This Mediterranean farro dish is going straight to the top of your favourites list once you try it! 

But first, let’s touch upon the question, ‘what is farro’? We could get into a long discussion about this ancient grain but we’ll try and keep it short. 


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Farro is the grain of an ancient strain of wheat. The term “farro” however, is often used as an umbrella for three different varieties of heritage wheat grains:

  • Triticum spelta, known as spelt (farro grande)
  • Triticum dicoccum, known as emmer (farro medio)
  • Triticum monococcum, known as einkorn (farro piccolo)

The semi-pearled and pearled varieties have a small amount of bran removed which speeds up the cooking time. Although this process prevents it from being classified as a whole grain, it makes is way more convenient and is a very healthy, great tasting addition to your diet! Did you know that farro serves as an excellent source of fiber, protein, and vitamin B3? In addition to its high nutrient value, farro contains less gluten compared to modern day hybridized varieties of wheat making it a great alternative to pasta and rice for those looking to reduce gluten intake (but do note, it is NOT gluten free).


Farro is no stranger in Italian rustic home cooking. In fact, it was a staple food in the Mediterranean and the Fertile Crescent and is one of the oldest harvested grains in existence. Many suggest purchasing farro that is grown in Italy where it has protected status. However, you can find many brands of farro in your local grocery store and at many specialty food stores.

Farro will take on the flavour of whatever you throw at it. It has somewhat of a nutty flavour and unique chewy texture that remains even after sitting for a day so. Enjoy farro as a side dish, in soups, or salads. It works well in both hot and cold dishes. Don’t be fooled by the small number of ingredients in this recipe. It is packed with flavour and is satisfying on its own or as a side dish with any meal. We promise you will be experimenting with this awesome grain once you give it a try. This recipe is delicious either warm or cold.




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Mediterranean Farro Salad


The nutty and chewiness of farro lends itself well to this simple dish with sauteed sundried tomatoes, parsley, and red onion.


  • 250 grams farro
  • 2 Tbsp extra virgin olive oil
  • 1/2 medium red onion diced
  • 46 sundried tomatoes, chopped
  • 1 Tbsp chopped parsley
  • 1 minced garlic clove
  • 2 Tbsp extra virgin olive oil
  • salt and pepper


  1. Boil the farro according to package instructions in a pot of salted water.
  2. Heat the olive oil in a pan over medium-high heat.
  3. Saute the onion for 2 minutes then add the tomatoes, parsley and garlic.
  4. Season with salt and pepper.
  5. Continue cooking for another 2 minutes.
  6. Drain the cooked farro and add to the pan.
  7. Stir together and cook for 1 more minute.
  8. Check for seasoning and adjust if necessary.
  9. Serve hot or cold.


  • Redawna Kalynchuk

    09.01.2017 at 23:05

    I am so glad I seen this! I love cooking with wheat. The taste and texture are flavours of my youth.
    I am going to keep my eye out for farro.
    You recipe sounds fantastic.
    I am looking forward to trying it!

    Have a fantastic rest of the day!

    • Angela DeSalvo

      10.01.2017 at 18:44

      Thanks! You will love farro! It looks so similar to barley but such a different taste and texture

  • Eloise Pasianotto

    05.02.2017 at 14:05

    I realize now that when I had risotto recently at Farro’s in Maple Ontario, they had added farro – I thought it was barley! It was outstanding. Farro added subtle depth to the dish – it was delicious. Thanks for explaining about farro!

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