The Surprising Summer Combination – Farro and Cherries for Lazy Italian Lunches

This quick Farro and Cherry Salad recipe draws inspiration from the colorful ingredients in the May Italian markets: nutty farro, juicy cherries, and fresh summer herbs. Rooted in the Italian summer lifestyle’s emphasis on vibrant, seasonal produce, as noted in this article, this dish delivers a wholesome yet refreshing meal ideal for fresh and quick summer lunches.

Farro and Cherries Salad Recipe Card

Yield: 4

Farro and Cherry Salad

farro cherries salad with farro, nuts, arugula, cherries on a white plate on a beige kitchen towel

This Farro and Cherry Salad embodies the Italian summer ethos of using fresh, seasonal ingredients for a nourishing, flavorful dish. The nutty farro, sweet-tart cherries, and zesty mint create a satisfying yet light meal that’s perfect for hot mornings or leisurely lunches.

Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes

Ingredients

Salad

  • Farro: 1 cup (uncooked, pearled or semi-pearled for quicker cooking)
  • Cherries: 1 cup, pitted and halved (fresh, or frozen if out of season)
  • Arugula: 2 cups, roughly chopped
  • Cucumber: 1 small, diced
  • Fresh mint: 2 tbsp, finely chopped (plus extra leaves for garnish)
  • Feta cheese: ½ cup, crumbled (or vegan feta for dairy-free)
  • Walnuts: ¼ cup, sliced and toasted (or almonds)

Dressing:

  • Olive oil: 3 tbsp
  • Lemon juice: 2 tbsp (from 1 lemon)
  • Honey or maple syrup: 1 tsp (optional, for a touch of sweetness)
  • Salt: ½ tsp
  • Black pepper: ¼ tsp

Optional:

  • 1 tbsp chopped red onion or scallions for a mild bite

Instructions

  1. Cook the Farro:
    Rinse farro under cold water. In a medium saucepan, bring 3 cups of water to a boil, add farro, and reduce to a simmer.
    Cook for 15–20 minutes (pearled) or 25–30 minutes (whole), until tender but chewy. Drain excess water and let cool slightly.
  2. Prepare the Salad:
    In a large bowl, combine cooked farro, cherries, arugula, cucumber, mint, feta, and toasted walnuts. Add red onion or scallions if using.
  3. Make the Dressing:
    In a small bowl or jar, whisk together olive oil, lemon juice, honey (if using), salt, and pepper until emulsified.
    Taste and adjust with more lemon or salt if needed.
  4. Assemble:
    Pour the dressing over the salad and toss gently to coat all ingredients evenly.
    Let the salad sit for 5 minutes to meld flavors, if time allows.
  5. Serve:
    Divide into bowls or serve family-style. Garnish with extra mint leaves for a pop of color.
    Enjoy as a light breakfast, lunch, or side dish, paired with grilled vegetables or crusty bread.

Notes

  • Make Ahead: Cook farro and prep dressing up to 2 days ahead; store separately in the fridge. Assemble salad just before serving to keep arugula crisp.
    Variations:
    Grain Swap: Use quinoa or barley instead of farro for a different texture.
    Vegan: Omit feta or use a plant-based alternative; skip honey and use maple syrup.
    Fruit Twist: Substitute cherries with diced peaches, nectarines, or dried cranberries.
    Protein Boost: Add chickpeas, chicken shreds or tofu for a heartier meal.
  • Storage: Refrigerate leftovers in an airtight container for up to 2 days. Refresh with a splash of lemon juice before serving. Not ideal for freezing as arugula and cucumber don't freeze well (or better said, thaw).

© Mary

What is Farro?

Farro is an ancient grain from the wheat family, known for its nutty flavor and chewy texture, widely used in Mediterranean, especially Italian, cuisine. It is very popular in the Italian diet, ideal for light summer meals. Packed with nutrients like fiber, protein, B vitamins, magnesium, and iron, farro is a healthy addition to dishes like salads, soups, and risottos.

It typically refers to three species:

  • einkorn (Triticum monococcum),
  • emmer (Triticum dicoccum) – the most common in modern recipes
  • spelt (Triticum spelta)

Here are some key details you might find useful when developing your own diet:

  • How it looks? Small, light brown grains, similar to barley or wheat berries.
  • What types of farro are there:
    • Whole farro: Unprocessed, retains all bran and germ; cooks in 30–40 minutes.
    • Semi-pearled: Partially hulled for faster cooking (15–25 minutes).
    • Pearled: Fully hulled, least nutrient-dense but quickest (10–15 minutes).
  • Contains gluten (not suitable for celiac disease).
  • When can you use it: you may use it in hearty salads (e.g., Farro and Cherry Salad), grain bowls, stews, or as a rice substitute. It has robust texture. That is why it pairs well with fresh vegetables, herbs, and bold dressings.
farro with small tomatoes and feta and parsley on a white plate on a blue kitchen towel on a woden table
farro with dry cranberries, leek and carrot on a white plate
farro with dried cranberries and pumpkin cubes and zucchini in a white bowl on a wooden table
farro with small tomatoes and feta and parsley on a white plate

Other mediterranean topics that might get your interest

In this article I lay out my plan that I designed to get a bikini-ready body (well, all right, no bikini for me, but pretty sculpted 😉 ). In Italy, the abundant produce and mindful eating habits make healthy dieting effortless. I hope you will get some inspiration from it and plan your fabulos plan for getting your ideal summer body weight. Or you can follow me and enjoy with me this Italian approach to wellness.

Here you will find some Summer light recipes, cooked often in Italy:

Here you will find some Easter recipes cooked often in Italy:

Here you will find some other recipes cooked often in Italy:

You will find here, many more mediterranean recipes:

…Or if you want to travel here to experience it first hand:

Discover here a selection of posts offering practical tips and heartfelt insights on:

Similar Posts

Leave a Reply

Your email address will not be published. Required fields are marked *