n4 nutrition

Farro and Orange Salad

Lunchboxes, Beans, Lentil and Pulses, Salads, Dinner, Grains and Pulses
By Catherine Saxelby for Arbon Publishing
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Preparation time: 20 minutes 


1 cup (155 g) cracked farro

2 small oranges

1/2 red onion

5 small radishes

1 small bunch flat-leaf parsley, roughly chopped

1 tablespoon white balsamic vinegar

1 tablespoon extra virgin olive oil

Sea salt to taste

Freshly ground black pepper to taste



1. Bring a large saucepan of water to the boil over high heat. Rinse the farro in a sieve, and add it to the saucepan. Return the water to the boil, and cook the farro for 20 minutes or until the grains are tender. Drain the farro well, and set it aside to cool slightly. Meanwhile, cut a slice from the top and bottom of an orange, and stand the orange on a chopping board. Use a small, sharp knife, cutting downward, to slice the skin and white pith from the orange.


2. Hold the fruit in the palm of one hand, over a bowl to catch the drips, and cut the segments from between the membrane. Squeeze the remaining membrane in your hands to release more juice into the bowl. Repeat the process with the other orange.


3. Place the warm farro into a large bowl. Pour half the orange juice over it, and use a large metal spoon or a rubber spatula to fold the orange juice through the farro. Allow the farro mixture to cool to room temperature. Cut the onion in half lengthwise, and then cut it into very fine slices. Trim the radishes, and slice them very finely.


4. Add the orange segments, onion, radishes, and parsley to the farro. In a separate bowl, whisk together the remaining orange juice, balsamic vinegar, and extra virgin olive oil, and then pour the dressing over the salad. Toss to combine the ingredients. Season the salad with salt and pepper to taste.


NOTE: Cracked farro has had the grains broken slightly, which speeds up the cooking process.


TIP: White balsamic vinegar gives the same sweetness as regular balsamic vinegar, without the dark colour. You can replace the white balsamic vinegar with white wine vinegar that has had a good pinch of sugar added to it.




This recipe is sourced from Ancient Grains: Whole Food Recipes for the Modern Table by Catherine Saxelby for Arbon Publishing 2013.


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Farro and Orange Salad
Arbon Publishing
Arbon Publishing