This summer farro and peach salad is unforgettably delicious. Combining hearty farro with delicious grilled peaches and gold squash is a dream. This salad has the best of the summer season with fresh basil and garden mint, cucumbers, tomatoes and onions. Meaty white beans make it more filling and buttery avocado adds heart healthy fat to this summery Mediterranean Salad. Artichoke hearts and a fresh, light lemon and olive oil dressing tie it all together.
Why you will love this salad
There is so much to love about this summer farro and peach salad. First, it tastes amazing. If you have never tried grilled peaches, you are in for a treat! Second, it checks all the nutritional boxes with healthy doses of plant-based protein, fiber and healthy fats. This is such a great salad for using up all the garden produce in the summer. Squash, tomatoes, cucumbers and herbs are copious and we often scramble for ways to use them. This is the perfect salad for that! The Mediterranean vibe of this farro salad is palpable with it's simple citrus dressing, delicate artichoke hearts and fresh herbs. Plus it's so filling!
What is farro?
Farro is an ancient grain that has been grown in the Mediterranean region for centuries. It is comes from the wheat family, so it is not a gluten free food. Farro looks similar to barley and has a nutty taste and firm texture. Look for quick cook varieties that are pearled to avoid long cooking times or soaking. Trader Joes sells a 10 minute farro that I love using in my recipes. Full of fiber and vitamins, farro is a great addition to salads and soups. It is filling and will give you more satiety than a vegetable salad.
Ingredients for Summer Farro and Peach Salad
This gorgeous summer salad has a longer ingredient list than many of my salads, but I promise it is worth it. There is so many layers of flavor here. Every bite is an explosion of taste and texture.
- Farro- Farro is the "meat" of this recipe. It gives it body and makes it filling. To make this gluten free use quinoa or brown rice. If you prefer, use pasta to make this an exciting summer pasta salad instead!
- Mint and Basil- These garden fresh herbs make this so flavorful. Other herbs that you can use instead or in addition to are parsley, oregano and thyme.
- Avocado- Avocado adds healthy fat and buttery texture to this salad. If they are unavailable, substitute ¼ cup walnuts or almonds.
- Red onion-The spicy bite of red onion is a wonderful contrast to the sweetness of peaches! If you are not a fan, omit them. For a milder onion flavor, sub green onions or chives.
- Cherry tomatoes-The most flavorful tomatoes are cherries. They are copious in summer and add beautiful color and intense flavor to this summer salad.
- Persian cucumbers-Persian cucumbers are my favorites for make ahead salads like this one. They are not seedy, they do not release too much water and their peel is pleasant to eat. Sub English cucumber or garden cukes.
- Salt and pepper
- Olive oil and Lemons- Lemon juice and extra virgin olive oil is all you need to dress this fresh salad.
- Artichoke hearts- Artichoke hearts bring a Mediterranean vibe. Sub jarred roasted red peppers or pitted olives if you prefer.
- Salad greens- Spring mix or arugula make a nice base for this salad when serving.
- Goldbar squash- Goldbar is basically golden zucchini. If you cannot find it, use summer squash or zucchini instead.
- Peaches- Peaches and nectarines are best for grilling and they add sweetness to this salad that makes adding sugar to the dressing unnecessary.
- Cannellini beans: White beans make this salad meatier and more filling. Sub chickpeas, lentils or lupini beans.
- Smoked paprika-Smoke paprika brings a nice smoky flavor to the marinade for grilling the peaches and squash.
- Dijon mustard- Dijon is my favorite way to quickly add more flavor to any marinated veggie.
How to make this summery salad
This summer farro and peach salad is not my easiest recipe. There are two cooking steps: boiling the farro and grilling the veggies. But, a beginner cook can do it, if they follow the directions.
- Cook the Farro- If you follow the directions on the box this is easy.
- Marinate and Grill the Veggies- This is a quick step. If no grill is available, oven roast them on a sheet pan at 400 degrees for 20 minutes instead.
- Preserve the avocado- To keep the avocado green, toss it in lemon juice before adding to the salad
- Assemble the salad- Add all the ingredients together in a bowl and dress with herbs, lemon and olive oil. Toss well until combined.
- Serve- Serve this filling salad over salad greens. Be sure to keep the greens separate until serving.
More Plant-based Summer Salads
Summer Farro and Peach Salad
Ingredients
- 8 oz farro (8 oz dry)
- 4 tbsp Mint chopped
- 3 tbsp basil chopped
- 2 avocado peeled and chopped
- ¼ red onion slivered
- 1 cup cherry tomatoes halved
- 2 Persian cucumbers chopped
- ½ tsp salt
- pepper to taste
- 2 tbsp olive oil
- 2 lemons juiced
- ½ cup artichoke hearts diced
- 3 cups salad greens of choice for serving
- 1 goldbar squash cut in half lengthwise for grilling
- 2 peaches halved and pit removed for grilling
- 15 oz cannellini beans drained and rinsed
Marinade ingredients:
- 1 tsp olive oil
- Pinch salt
- Pinch smoked paprika
- 1 tsp dijon mustard
Instructions
- Cook farro according to package, rinse, drain, toss with a drizzle of olive oil and set aside in a large bowl to cool.
- Mix olive oil, smoke paprika, salt and dijon mustard to make marinade for grilling in a small bowl. Then coat gold bar squash and peaches with marinade. Grill for 5 minutes each side then let cool and chop
- In a small bowl, add avocado and a squeeze of lemon and mix to help preserve the avocado's green color.
- Add cucumbers, tomatoes, onions, artichoke hearts, squash, beans and peaches to the large bowl with cooked and cooled farro. Add lemony avocado. Alternately, keep the avocado separate and add when serving instead.
- Dress by adding lemon, olive oil, salt, pepper and herbs and mix well
- When serving make a bed of your favorite salad greens and top them with the farro salad. Keep the greens separate and only combine to serve.
- Enjoy this summer farro and grilled peach salad within 3-4 days for best quality.