Italian Farro Salad – Vegan Grain Bowl with Olive Oil

Name: Italian Farro Salad – Vegan Grain Bowl with Olive Oil
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 2
Cuisine: Italian
Ingredients: 160 g farro (hulled wheat); 400 ml water or vegetable stock; 200 g cherry tomatoes, halved; 1 cucumber, diced; 60 g pitted black olives; 1 handful fresh basil, chopped; 3 tbsp extra-virgin olive oil; 1 tbsp red wine vinegar; 2 tbsp red onion, chopped; Salt and black pepper

Farro cooked al dente, tossed with cherry tomatoes, cucumber, olives and basil. A light, fibre-rich and fully vegan meal with olive oil.

Total: 40 min
Servings: 2 servings
Difficulty: Easy
Calories · per serving: 340 kcal

Written by

Ecem Akkaba · Dietitian

Dietitian, graduate of İstanbul Medipol University. She develops the recipes and nutrition values on FitZen.

Updated: July 25, 2026

In short

Italian Farro Salad – Vegan Grain Bowl with Olive Oil contains 340 calories per serving: 9 g protein, 48 g carbohydrate and 14 g fat. It takes 40 minutes in total and makes 2 servings.

About this recipe

This Italian salad pairs nutty farro with fresh vegetables and olive oil. Its fibre and plant-based profile make it a filling, light and fully vegan option.

Method

1
Rinse the farro under cold water.
2
Bring the water or vegetable stock to a boil and add the farro.
3
Simmer over medium heat for 20-25 minutes until al dente, then drain.
4
Transfer the farro to a large bowl and let it cool slightly.
5
Add the tomatoes, cucumber, olives, onion and basil.
6
Whisk the olive oil, vinegar, salt and pepper into a dressing and pour over.
7
Toss gently, rest for 10 minutes and serve.

Tips

You can cook the farro a day ahead and keep it in the fridge.
Bringing it to room temperature before serving opens up the flavour.

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