Tomato Basil Farro Salad

tomato, basil, farro salad
Kaleigh McMordie, MCN, RDN, LD
Total Time: 15 min
Prep Time: 15 min
Cook Time: 0 min
Servings: 2 (2 cups each)

Nutrition Highlights (per serving)

406 calories
10g fat
65g carbs
17g protein
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Nutrition Facts
Servings: 2 (2 cups each)
Amount per serving  
Calories 406
% Daily Value*
Total Fat 10g 13%
Saturated Fat 2g 10%
Cholesterol 8mg 3%
Sodium 148mg 6%
Total Carbohydrate 65g 24%
Dietary Fiber 7g 25%
Total Sugars 3g  
Includes 0g Added Sugars 0%
Protein 17g  
Vitamin D 0mcg 0%
Calcium 206mg 16%
Iron 2mg 11%
Potassium 223mg 5%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Have you ever heard of farro? It’s an ancient grain that has recently made a comeback as a delicious and nutritious way to add a larger variety of whole grains to your diet.

Also known as ‘emmer,’ farro is an ancient strain of wheat. Its chewy, dense texture and slightly nutty flavor make it a satisfying and filling grain that is great to add to salads. Adding more whole grains to your diet is a smart way to lower your blood pressure, as well as reduce risk for heart disease and diabetes, reduce inflammation, and help you maintain a healthy weight.

Tomatoes, basil, and mozzarella is a classic summer combination when ripe tomatoes are in season and at their best. Fresh herbs like basil are a great way to add flavor to dishes without having to add a lot of sodium or fat. Fresh garlic, balsamic vinegar, and extra virgin olive oil elevate the flavor of this delicious combination even more.


  • 3 cups cooked farro, prepared according to package directions
  • 1 cup cherry tomatoes, halved
  • 1/2 cup fresh basil leaves, sliced thinly
  • 1/3 cup fresh mozzarella (in small balls, halved, or one big one, cubed)
  • 1 tablespoon olive oil
  • 1 tablespoon balsamic vinegar
  • 1 clove garlic, minced
  • pinch freshly cracked black pepper


  1. In a large bowl, combine farro, tomatoes, basil, and mozzarella.

  2. In a small bowl, whisk together remaining ingredients. Pour over farro and gently toss to coat. Serve immediately or cover and refrigerate up to 2 days.

Ingredient Variations and Substitutions

Since farro is a type of wheat, it contains gluten. You can substitute quinoa or brown rice if you are gluten-intolerant.

Cooking and Serving Tips

When purchasing farro, be sure to buy whole farro and not the pearled variety. Pearled farro is not the whole grain, so it is lower in fiber and will not provide all the same benefits.

Prepare a large batch of farro to keep in the refrigerator and use in recipes like this one all week long. The flavor is even better after a day in the refrigerator, so this salad is great for a making ahead of time and packing for lunch.

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By Kaleigh McMordie, MCN, RDN, LD
Kaleigh McMordie, MCN, RDN, LD, is an intuitive eating registered dietitian with a master's in clinical nutrition.