Italian Farro Salad with Roasted Bell Peppers

Roasted bell peppers paired with Italian farro create a simple, flavorful salad that’s both hearty and fresh. Easy to prepare and full of texture, this dish works well as a light main, a side, or a make-ahead lunch.

Farro offers a pleasant, slightly chewy bite with a nutty flavor that complements the sweetness of roasted peppers. This recipe highlights those contrasts, combining tender farro, sweet charred peppers, briny olives, and a bright lemon dressing.

I picked up a bag of farro on my last grocery trip and discovered how well it pairs with roasted bell peppers. This vegetarian recipe is nutritious, satisfying, and easy to adapt to what you have on hand.

Make it for a family dinner, pack it for work lunches, or serve it alongside grilled fish or roasted meats.

In this Article

What is farro?

Farro is the Italian name for an ancient group of hulled wheat grains, related to spelt and emmer. It is typically sold as whole, semi-pearled, or pearled; cooking time varies depending on which form you choose. In Italian cuisine the varieties are often referred to as farro grande, farro medio, and farro piccolo.

Farro is nutritious and a good source of plant protein and dietary fiber. It also provides minerals such as magnesium and zinc and B vitamins, making it a wholesome base for salads.

How to cook farro

• Cooking time typically ranges from about 15 to 40 minutes, depending on the type (pearled cooks faster than whole farro).
• Rinse farro before cooking to remove dust and loose starch, and check for any small hard particles.
• Soaking farro for a few hours can reduce the cooking time, but the simplest method is to boil it in a pot of water, then reduce to a simmer until tender. Drain and rinse under cold water to stop cooking and keep the grains separate.

Cooking tips and step-by-step instructions for making this Roasted Bell Pepper with Italian Farro Salad

• Roast the peppers first. Rub them lightly with olive oil before broiling or roasting so the skin chars evenly.
• Roast extra peppers and refrigerate them for future use—roasted peppers are great in omelets, sandwiches, pasta, and salads.
• If fresh peppers are out of season, jarred roasted peppers can be a practical and flavorful shortcut.
• Colorful peppers—red, yellow, and orange—tend to be sweeter and milder than green peppers.
• After roasting, place the hot peppers in a bowl and cover them briefly; the steam helps loosen the skin for easier peeling.
• While the peppers and farro cook, prepare the dressing so everything is ready to assemble.
• When the farro is cooked, drain and rinse with cold water, then set aside to cool slightly before tossing with the other ingredients.
• Fresh thyme can be used instead of oregano if you prefer a slightly different herb note.
• Green olives add a bright, briny contrast; pitted black olives are a simple swap if desired.

Dishes to serve with this roasted peppers and farro salad

This salad pairs beautifully with fish, grilled shrimp, or burgers, and also works well as part of a Mediterranean-inspired spread. It’s equally satisfying on its own as a vegetarian main for a light lunch or dinner.

Can you make this ahead of time?

Yes. Preparing the salad a few hours or a day in advance allows the flavors to meld and often improves the overall taste. Keep it refrigerated in an airtight container and serve at room temperature or chilled, depending on your preference.

Storage instructions

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. For best texture, bring the salad to room temperature before serving or enjoy it chilled straight from the fridge.

Roasted Bell Pepper with Italian Farro Salad

Prep Time: 10 minutes

Cook Time: 50 minutes

Total Time: 1 hour

Servings: 4 people

Author: Giangi Townsend

A simple, wholesome salad featuring roasted bell peppers and Italian farro tossed with a lemony dressing, olives, and fresh herbs.

Ingredients

• ⅓ cup lemon juice
• 2 tablespoons olive oil
• 1 tablespoon honey
• ¼ teaspoon ground allspice
• ¼ teaspoon smoked paprika
• 1 garlic clove, finely chopped
• ¼ teaspoon fine sea salt (plus 1 tablespoon for the cooking water)
• 1 red or yellow bell pepper (avoid green for this recipe)
• 1 teaspoon olive oil (for roasting the pepper)
• 1 cup Italian farro
• ½ cup green olives, pitted and quartered lengthwise
• 2 green onions, thinly sliced (white and light green parts)
• 1 tablespoon chopped oregano

Instructions

• Make the dressing: whisk together lemon juice, olive oil, honey, allspice, smoked paprika, chopped garlic, and ¼ teaspoon sea salt in a bowl. Set aside.
• Bring a large pot of water to a boil. Add one tablespoon of sea salt, then add the farro. Simmer until tender, about 20–25 minutes (times vary by type). Drain and rinse under cold water, then set aside.
• Preheat the broiler. Line a baking sheet with parchment. Rub the pepper with 1 teaspoon olive oil and broil or roast until the skin chars and begins to separate, about 25–30 minutes, turning as needed. Transfer the hot peppers to a bowl, cover with plastic wrap for 5–8 minutes to steam, then peel, seed, and slice into thin strips.
• In a large mixing bowl, combine the cooked farro, pepper strips, green olives, oregano, and sliced green onions. Pour the dressing over the salad and toss gently to combine. Taste and adjust seasoning with additional salt if needed.

Nutrition

Calories: 308 kcal | Carbohydrates: 49 g | Protein: 6 g | Fat: 11 g | Sodium: 2160 mg | Fiber: 10 g | Sugar: 7 g

Nutritional information is an estimate and not calculated by a registered dietitian.

• Course: Pasta, Rice & Grains; Salads; Dinners; Sides; Vegetables
• Cuisine: Italian
• Season: Summer

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Originally published on January 20, 2021. Updated November 29, 2022.