Why you’ll love this recipe
- Highly nutritious with 10g of protein and 6g of fiber per serving.
- Zesty honey lemon dressing can be served at once or saved and reused through the week.
- Great use of leftover corn from the bbq.
- Add any protein of your choosing.
- Farro summer salad is a great addition to your summer bbq to add greens and color to your table.
Farro Summer Salad
I love a refreshing crunchy salad in the summer and this one delivers it all. Slightly peppery arugula is balanced with apples, nutty farro, charred corn and zucchini and is all tossed in a honey lemon dressing creating a nutrient dense powerhouse of flavor. This farro summer salad is a great use of leftover corn on the cob and an overflowing garden of fresh zucchini. Pair it with Cast Iron Flank Steak or Air Fryer Blackened Chicken for a delicious and protein-packed meal.
What is farro?
Farro is amazing in taste and texture and I am so loving how it came together in this salad. But what is it? Farro is an ancient grain that is similar to brown rice. High in protein, fiber and antioxidants It is a nutritional powerhouse with so many benefits for your heart, brain, digestive system and overall health. It’s slightly chewy with a nutty flavor but mellow enough to complement what it’s served with. It is a fairly dense grain so can take up to an hour to cook to perfection, depending on if you’re using whole or semi-pearled. Whole farro is the entire grain and semi-pearled has the bran removed, giving it a faster cook time. For the farro summer salad, we are using whole grain farro.
Grilling corn and zucchini
The Farro summer salad is so easy to make but does require some time on the grill because both the zucchini and corn are meant to be grilled for that charred smokey flavor. I usually make this salad when I have leftover corn and zucchini or make extra when grilling the day before.
Grilling the zucchini and corn is so easy, you’ll be hooked and want to make it over and over. Simply remove the husk of the corn, spray with cooking spray, sprinkle some salt and throw on the grill. You know the corn is done what it is charred and popping. To grill the zucchini, slice the zucchini in half, or if thick, slice into quarters. Spray with cooking spray, add some salt and toss next to the corn. When the zucchini is soft and slightly charred, it’s ready to be removed.
Before getting started on the farro summer salad, there’s a few things you should know. Measure the 1 cup of farro dry and then add all the cooked and cooled farro to the salad. It will be more than 1 cup once cooked. You can use canned corn if grilling isn’t an option or you prefer it that way. Any type of apples works, I love granny smith for this recipe because they are sweet but also tangy and sour and really adds zest to the salad.
Is this dairy and gluten-free?
The farro summer salad has parmesan cheese so is not dairy-free. Omitting the parmesan will make it dairy-free. Farro has gluten in it so this salad is not suitable for those following a gluten-free diet.
Ingredients and Substitutes:
These are the main ingredients and substitutions. See recipe card below for full ingredients list and instructions for the farro summer salad.
Farro: this recipe calls for 1 cup of dry, whole grain farro. r
Broth: low sodium chicken broth for more flavor or sub with water.
Grilled Corn and Zucchini: grilled is ideal for flavor but canned corn works and pan cooked zucchini as well.
Arugula: peppery and nutrient-dense, this is my favorite lettuce variety for this salad. You can also use spinach. Alternatively, I would use kale and give it a good massage with a dash of the dressing before adding all the other ingredients and dressing. If you haven’t had a massaged kale sale this is the time to try it!
Apples: Granny smiths have sweet and sour notes so I prefer them, but any apple variety works. I love a fuji apple!
Parmesan cheese: I prefer freshly shaved for best flavor.
These are the main ingredients and substitutions for the salad dressing. See recipe card below for full ingredients list and instructions.
Lemon Juice: Fresh is preferred, store bought is ok.
Olive oil: use a high quality olive oil for best flavor.
Coconut aminos: can substitute with soy sauce.
Dijon mustard: any brand.
Honey: maple syrup or lite maple syrup works.
How to make the Farro Summer Salad
Step 1: Make farro
First, rinse the farro and drain. In a medium saucepan, combine farro and chicken broth. Bring to a boil, then reduce to a simmer and let cook, stirring occasionally, until the farro is tender and no broth remains, about 35-40 minutes. When the farro is done, transfer to a large bowl to cool.
Step 2: Prep and grill corn and zucchini
Next, heat the grill on high heat. Slice the zucchini and spray with cooking spray and season with salt. Do the same for the corn, without the husk.
Place the zucchini and corn on the grill and cook until the zucchini is soft and the corn is charred and popping. Remove and chop the zucchini and slice alongside the corn on the cob to remove the kernels from the cob.
Step 3: Prep dressing
In a small bowl whisk together the dressing ingredients and set aside.
Step 4: Combine salad
In a large mixing bowl combine the arugula, farro, zucchini, corn, apples and parmesan. Top with the dressing and mix together until evenly coated.
Step 5: Season and serve
Finally, season with salt and pepper or fresh squeezed lemon juice and serve as a side dish.
What to serve with this salad with
Serving Size Notes
This salad makes 6 servings at 209g each.
If you like this recipe be sure to check out some of our other dips!
Farro Summer Salad
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- 1 cup whole grain farro 180g
- 3 cups low-sodium chicken broth or water
- 2 corn on the cob grilled
- 2 zucchini grilled
- 3 cups arugula
- 2 small granny smith apples chopped 7.7 oz.
- 1/4 cup parmesan cheese shaved 28g
- 2 Tbsp. lemon juice
- 2 Tbsp. olive oil
- 2 Tbsp. coconut aminos
- 1 tsp. Dijon mustard
- 1 tsp. honey
- salt and pepper to taste
- First, rinse the farro and drain. In a medium saucepan, combine farro and chicken broth. Bring to a boil, then reduce to a simmer and let cook, stirring occasionally, until the farro is tender and no broth remains, about 35-40 minutes. When the farro is done, transfer to a large bowl to cool.
- Next, heat the grill on high heat. Slice the zucchini and spray with cooking spray and season with salt. Do the same for the corn, without the husk.
- Place the zucchini and corn on the grill and cook until the zucchini is soft and the corn is charred and popping. Remove and chop the zucchini and slice alongside the corn on the cob to remove the kernels from the cob.
- In a small bowl whisk together the dressing ingredients and set aside.
- Then, in a large mixing bowl combine the arugula, farro, zucchini, corn, apples and parmesan. Top with the dressing and mix together until evenly coated.
- Finally, season with salt and pepper or fresh squeezed lemon juice and serve as a side dish.
- Use leftover grilled corn on the cob or canned.
- Measure the 1 cup of farro dry before you cook it.
- Top with chicken or steak for added protein.
- Any apple variety works well.