The Italian Farro Caprese Salad is a fresh and hearty take on the classic Caprese salad, incorporating wholesome farro to add texture and depth. Originating from Italy, Caprese salads are known for their simple yet flavorful combination of tomatoes, mozzarella, and basil, often paired with olive oil and balsamic vinegar. This version integrates farro, an ancient grain cherished in Italian cuisine for its nutty flavor and firm bite.
The Origins of Caprese Salad
The classic Insalata Caprese hails from the beautiful island of Capri off the coast of Naples. It embodies the essence of Mediterranean cuisine—fresh, seasonal ingredients combined in a way that lets each component shine. Traditionally, Caprese salad features slices of ripe tomatoes layered with fresh mozzarella, fragrant basil leaves, and a drizzle of high-quality olive oil. The vibrant red, white, and green colors also reflect the Italian flag, making it a patriotic dish as well as a culinary delight.
Why Farro?
Farro is an ancient wheat variety that has been a staple in Italian kitchens for centuries. It was widely consumed by the Romans and used in soups, stews, and grain salads due to its hearty texture and nutty taste. There are three main types of farro—spelt (farro grande), emmer (farro medio), and einkorn (farro piccolo)—with emmer being the most commonly found in Italian cooking. Pearled farro, which has had some of its outer bran removed for quicker cooking, is a popular choice for modern recipes.
The addition of farro to this Caprese-inspired dish transforms it from a simple salad into a more filling meal. It absorbs the flavors of the balsamic dressing beautifully, providing an earthy complement to the sweetness of ripe cherry tomatoes and the creaminess of fresh mozzarella.
Flavor & Nutritional Benefits
This Italian Farro Caprese Salad is not only visually appealing but also a nutritious choice. Farro is high in fiber, protein, and essential vitamins, making it an excellent base for a well-balanced meal. Tomatoes provide a dose of antioxidants, particularly lycopene, which is known for its heart-healthy benefits. Meanwhile, extra virgin olive oil contributes healthy monounsaturated fats, and basil adds a touch of freshness along with its unique anti-inflammatory properties.
A Perfect Dish for All Occasions
This dish is incredibly versatile. It makes a fantastic light lunch, a refreshing side dish at a summer barbecue, or even a vegetarian main course when served in larger portions. Since farro holds up well after cooking, this salad can be made in advance and stored in the refrigerator, making it a great meal-prep option.
Whether you’re embracing the sunny flavors of Italy in your home kitchen or looking for a new way to enjoy grains, this Italian Farro Caprese Salad is a must-try. It’s a beautiful marriage of tradition and innovation, staying true to the simplicity of Caprese while bringing in the heartiness of farro for an irresistible, well-rounded dish.
Italian Farro Caprese Salad
Equipment
- 1 Saucepan
- 1 Mixing bowls
- 1 Knife
- 1 Whisk
- 1 Cutting board
Ingredients
Salad Base
- 1 cup pearled farro Rinsed under cold water
- 2 cups water For boiling
- 1 cup cherry tomatoes Halved
- 1 ball fresh mozzarella Torn into bite-sized pieces
- 1 handful fresh basil leaves Chiffonade
Dressing
- 3 tablespoons extra virgin olive oil
- 2 tablespoons balsamic vinegar
- 1 clove garlic Minced
- 1 teaspoon honey
Instructions
- In a saucepan, combine the rinsed farro and 2 cups (500 ml) of water. Bring to a boil, then reduce to a simmer, covering. Cook for about 25-30 minutes until the farro is tender and has absorbed the water. Drain any excess water if needed. Allow it to cool.
- In a large mixing bowl, combine the cooked farro, halved cherry tomatoes, mozzarella pieces, and fresh basil leaves.
- In a small bowl, whisk together the olive oil, balsamic vinegar, minced garlic, and honey. Season with salt and freshly ground black pepper to taste.
- Pour the dressing over the salad and gently toss to ensure all ingredients are well-coated. Adjust seasoning if necessary.
- Serve the salad in a shallow bowl or plate, artfully arranging the mozzarella and basil on top for visual appeal. Optional: Drizzle with a bit more balsamic glaze for an extra burst of flavor.