After an exceptionally hot, dry July our vegetable garden is finally beginning to slow down. Still, each morning I have enjoyed carrying a basket into the garden and gathering ripe tomatoes, zucchini, summer squash, squash blossoms, eggplant and salad greens. In early July we harvested a generous basket of onions that will stretch through the fall, and although this year’s garlic bulbs were smaller than last, they will last until we leave Italy in October.

Keeping a basket of fresh vegetables each morning takes a little effort and a dash of creativity. This summer I’ve made light soups, many simple vegetable pastas and several hearty grain salads like the one below.

In Umbria farro is the preferred grain for soups and salads and often used in place of rice for risotto. It’s also milled into flour for bread and baked goods. Farro has a pleasant nutty flavor and offers good fiber, magnesium and a range of vitamins. As a whole grain it digests more slowly than refined grains, providing longer-lasting fullness and steady energy.

Farro isn’t a complete protein like quinoa, but it contains more protein than many other grains and offers antioxidants in the form of lignans. For this salad I combine cooked farro with a mix of fresh raw vegetables and herbs from the garden, then dress everything with a simple red wine vinegar and olive oil vinaigrette.

The vegetables I use are cherry tomatoes, zucchini, summer squash, cucumber and red onion. I add generous amounts of fresh parsley, basil and mint, and include canned chickpeas for extra protein, which makes the salad substantial enough to serve as a light main course. Optional additions include diced mozzarella or fontina, black olives or capers.

This salad is ideal for packing and taking on the go — it travels well for outdoor meals, potlucks or a beach picnic. I often make a large bowl, enjoy it for dinner the first night, and finish the leftovers for lunch the next day. Farro is easy to work with and doesn’t need presoaking; if you can’t find farro, spelt or barley make good substitutes.

Buon appetito!
Deborah Mele

Garden Vegetable & Herb Farro Salad

Yield:
Serves 4 – 6

Prep Time:
20 minutes

Cook Time:
25 minutes

Total Time:
45 minutes

Summer vegetables combine with nutty farro in this easy, satisfying salad.

Ingredients

• 1 pound farro
• 2 medium zucchini, diced
• 2 medium cucumbers, diced
• 1 summer squash, diced
• 3 cups halved cherry tomatoes
• 3/4 cup fresh parsley leaves, coarsely chopped
• 1/3 cup chopped fresh basil
• 1/3 cup chopped fresh mint leaves
• 2 cups canned chickpeas, drained
• 4 tablespoons red wine vinegar
• 1/2 cup extra virgin olive oil
• Salt and pepper to taste

Instructions

1. Place the farro in a pot, cover with at least two inches of water and bring to a boil.
2. Cook 25 to 30 minutes, or until the farro is just tender to the bite.
3. Drain the farro, let it cool to room temperature, then transfer to a large bowl.
4. Drain the chickpeas and add them to the farro along with the diced vegetables and chopped herbs.
5. In a small bowl whisk together the red wine vinegar, olive oil, salt and pepper.
6. Pour the dressing over the salad and toss to combine.
7. Taste and adjust seasoning as needed before serving.

Nutrition Information:

Yield: 6
Serving Size: 1 1/2 cups

Amount Per Serving:
Calories: 541Total Fat: 22gSaturated Fat: 3gTrans Fat: 0gUnsaturated Fat: 17gCholesterol: 0mgSodium: 201mgCarbohydrates: 76gFiber: 15gSugar: 14gProtein: 18g