I first fell in love with this Spanish-inspired farro dish while trying to create something hearty, colorful, and completely meatless — and it’s been on repeat ever since. The nutty farro, sweet peas, and sautéed bell peppers come together in one vibrant, comforting skillet meal that feels both wholesome and deeply satisfying. It’s one of those recipes I reach for when I want something nourishing, simple, and just a little bit special — no fuss, all flavor.
Type of Cuisine:
Mediterranean
Prep Time: 10 minutes.
Cook Time: 45 minutes
How Many Servings?
4-6 servings
Growing up with Mediterranean influences, Farro was a frequent star in many of our home dishes, including the beloved Farro salad recipe. With its delightful nutty flavor, this nutritious ancient grain often graced our table. My mother would boil it to perfection, drain it, and then enhance its taste with cinnamon and a mix of almonds and walnuts. Occasionally, a drizzle of honey would add a sweetness, making every bite of this vegan farro salad unforgettable.
Ancient grains like Farro stand proudly alongside Freekeh and Wheat Berries in my kitchen. They’re not just nutritious; they’re culinary gems. Inspired by hearty farro soups, this recipe adds spinach, smoky paprika, and a hint of chili. It’s perfect for diverse meals, including a cozy dinner or weekly meal prep. Dive into our flavorful Spanish Farro Salad with Peas and Bell Peppers!
Key Ingredients for Farro Salad Recipe
- Pearled farro is a versatile grain with a nutty, slightly earthy flavor. That adds a rustic element to the overall flavor profile.
- Seasonings: Combining cumin, chili flakes, dried oregano, ancho chile powder, and smoked paprika adds a bold and smoky depth to the dish.
- Tomato paste contributes a rich umami and tomatoey note to the dish.
- Vegetable broth enriches the flavor profile, providing a savory base; try using homemade or organic low-sodium store-bought.
- Fresh lemon or lime juice brightens the flavors with a touch of acidity.
- Fresh parsley or cilantro garnish adds a freshness to the dish, complementing the spices and adding a pop of color.
Farro Origins & Nutrition
Farro has carved its legacy as a cherished staple in Mediterranean cuisine, nourishing generations with its hearty flavor.
But what makes Farro genuinely exceptional? It’s not just an ancient grain; it’s a nutritional powerhouse offering many benefits. With fiber, protein, and vital minerals, Farro promises a steady energy release with every delightful bite. If you’re eager to explore the world of MediterraFarrograins, don’t miss our ‘Grains 101’ article—it might even hint at a Farro soup recipe or two!
Cooking Farro: A Quick Guide
- Prep & Washing: Before diving into your easy Farro recipe, consider that a cup of dry Farro can expand up to 2.5 to 3 times its size. Farro cooked, creating a hearty base for your dish. Begin by rinsing the Farro thoroughly to remove any unwanted particles. This step is about respecting the star of your dish.
- Cooking Method: In this guide, we skip the traditional soaking and opt for direct Farro. As your pot simmers gently, reduce the heat, allowing the Farro to cook for approximately 45 minutes. This method allows Farro to absorb the flavors of your onion and bell pepper blend.
- Flavorful Infusion: Combine your spices with the onions and bell peppers to create a balanced flavor profile. Introduce the Farro to this aromatic mixture, ensuring each grain is coated in a zesty blend. Patience is key as you let it simmer, allowing the Farro to soak in all the deliciousness. Remember, the best results often come from patiently cooking farro side dishes!
- Add Peas at the End: Add peas at the end of cooking to maintain their bright color and freshness. This isn’t just any Farro recipe; it’s simple and refined, highlighting the unique role of each ingredient. It rivals the quality of top-notch Farro soup recipes and vegan Farro salads. A flat, heavy-bottomed dish is essential for even cooking and prevents the Farro from sticking, resulting in a dish bursting with texture and flavor.
Serving Suggestions
Wondering what to pair with this flavorful farro salad? Its nutty, hearty base makes it incredibly versatile. For a fresh and vibrant contrast, try serving it alongside a zesty Fattoush salad or a cool, creamy yogurt salad.
Craving more protein? This farro dish pairs beautifully with grilled lamb chops, succulent roasted chicken, or flaky baked halibut. Each option complements the farro’s rich, savory notes while adding variety and texture to your plate.
Whether you’re building a Mediterranean-inspired spread or crafting a balanced weeknight meal, this farro recipe is sure to elevate your table with the wholesome depth of ancient grains. Your taste buds are in for something truly satisfying.
Step-by-Step Instructions
Sauté the Onions to Build Flavor
Add Peppers & Build Bold Flavor
Next, stir in the ground cumin, ancho chile powder, chili flakes, and dried oregano. Let the spices toast in the oil for about 1 minute, stirring constantly — this unlocks their full, aromatic flavor.
Add the tomato paste and cook for another 2 minutes, mixing it well with the vegetables and spices until it deepens in color and begins to caramelize.
Toast the Farro & Simmer to Perfection
Pour in the vegetable broth and bring the mixture to a gentle boil. Once boiling, reduce the heat to low, cover the pan, and let it simmer for 25–30 minutes, or until the farro is tender and most of the broth has been absorbed.
Add Peas & Brighten the Flavor
Once the farro is tender and most of the broth is absorbed, taste and adjust the seasoning. Add more salt, spices, or a final squeeze of lemon or lime juice to brighten everything up — it’s a simple touch that brings the whole dish to life.
Serve & Garnish
Enjoy a hearty and flavorful dish with nutty Farro, sweet peas, and crisp bell peppers, seasoned perfectly for a savory and slightly spicy kick. A versatile and easy meal for any day!
Type of Cuisine:
Mediterranean
Prep Time: 10 minutes.
Cook Time: 45 minutes
How Many Servings?
4-6 servings
Ingredients:
| 1 medium size finely diced onions | |
| 1 red bell pepper, diced | |
| 2 cups pearled Farro, rinsed and drained well | |
| 3 teaspoons cumin | |
| 1/4 teaspoon chili flakes (adjust to taste) | |
| 1/4 teaspoon dried oregano | |
| 1 1/2 teaspoon ancho Chile powder (adjust to taste) | |
| 1 1/2 teaspoon pimento smoked paprika | |
| 5 tablespoons tomato paste | |
| 4 cups vegetable broth (for a richer flavor) or water | |
| 2 tablespoons olive oil or butter | |
| 2 1/2 teaspoons kosher salt, or to taste | |
| 1 cup frozen peas, thawed | |
| Optional: Squeeze of lemon or lime for brightness | |
| Fresh parsley or cilantro, chopped (for garnish) |
Preparation
Heat the olive oil in a large pan over medium heat. Once the oil is warm, add the finely diced onions and sauté for 4–5 minutes, stirring occasionally, until they turn soft and translucent. This step creates a flavorful base for the rest of the dish.
Add the diced red bell pepper to the pan and continue to sauté for 3–4 minutes, until it softens and becomes slightly sweet. Next, stir in the ground cumin, ancho chile powder, chili flakes, and dried oregano. Let the spices toast in the oil for about 1 minute, stirring constantly — this unlocks their full, aromatic flavor. Add the tomato paste and cook for another 2 minutes, mixing it well with the vegetables and spices until it deepens in color and begins to caramelize.
Add the well-rinsed pearled farro to the pan, stirring to coat the grains fully in the rich tomato and spice mixture. This step gives the farro a chance to absorb those bold flavors right from the start. Pour in the vegetable broth and bring the mixture to a gentle boil. Once boiling, reduce the heat to low, cover the pan, and let it simmer for 25–30 minutes, or until the farro is tender and most of the broth has been absorbed.
About 10 minutes before the farro is done, stir in the thawed peas. They’ll soften gently as the farro finishes cooking, adding a pop of color and sweetness. Once the farro is tender and most of the broth is absorbed, taste and adjust the seasoning. Add more salt, spices, or a final squeeze of lemon or lime juice to brighten everything up — it’s a simple touch that brings the whole dish to life.
Serve the farro hot, straight from the pan or spooned into shallow bowls. Garnish with a sprinkle of freshly chopped parsley or cilantro for a bright, herbaceous finish that enhances both the flavor and presentation.
Recipe Tips & Suggestions
Storage, Freezing, and Reheating Instructions:
Nutrition Information
The information shown is an estimate provided by an online nutrition calculator. It should should not be considered a substitute for a professional nutritionist's advice.
See our full nutrition disclosure here.
Subscribe to my newsletter for authentic Mediterranean recipes, essential cooking tips, and the latest food news, all delivered directly to your inbox for FREE. Let’s create memorable dishes together!
Try this delightful Vegetarian Spanish Farro recipe, and let me know how it turns out! Drop a comment below with your experience, tweaks, or suggestions—I’d love to hear from you!