Mediterranean Farro

Hi All!  I am going through a bit of a love affair with Farro right now (check out this Farro, Parsley, and Shallot Salad recipe that I just love by clicking here) and have a wonderfully delicious recipe I created recently.  Farro is a really nice grain that has more protein than quinoa, and so I’m looking for more ways to incorporate it into my diet (someone suggested starting my day with it, so I’ll let you know once I have some delicious breakfast suggestions).  I would serve the below recipe with Lemon Pepper Grilled Chicken, or some other type of grilled lean protein.  I hope you enjoy it as much as I do!


  • 6 cups water seasoned with ¾ tablespoon of salt
  • ¾ cup farro
  • ½ cup of diced red onion
  • 8 ounces cherry tomatoes cut in half
  • ½ cup of chopped Kalamanta olives
  • 2 garlic cloves, minced
  • 4 table spoons of parsley
  • ¼ cup of olive oil
  • 2-3 tablespoons red wine vinegar
  • 1-2 teaspoons of salt


Boil the seasoned water.  When the water is boiling, add the farro.  Cook it until tender (approximately 20-25 minutes).  When tender, drain it from the water using a colander and set aside to cool.  While the farro cooks and cools, combine the red onion, the cherry tomatoes, the Kalamanta olives, the garlic, the parsley, the olive oil, the red wine vinegar (just do 2 tablespoons to start) and the salt (just do one teaspoon to start).  When the farro cools add it to this mixture.  Stir until well combined.  Taste for flavor, add the remaining tablespoon of vinegar if necessary. Taste for flavor.  Add the remaining teaspoon of salt if necessary. 

I truly hope you enjoy this recipe and that it helps you live a healthier life.  I would absolutely love to hear from you, so please leave a comment below and let me know what you think.  If you enjoyed this post, share it with your friends and family!

Lots of love,



About Onions:

  • Onions are native to Asia and the Middle East and have been cultivated for over five thousand years. The Egyptians valued them highly and considered them to have spiritual significance.
  • The word “onion” comes from the Latin word unio, which means “single” or “one” and refers to the plant producing a single bulb.
  • Onions and garlic are both members of the allium family. Both are rich in sulfur-containing compounds that are responsible for their pungent odors and many of their health benefits.
  • To receive the maximum health benefits from onions, they should be eaten every day.

Nutrient Profile:

  • Polyphenols (flavonoids, quercitin)
  • Allyl Sulfides
  • Sulfoxides
  • Biotin
  • Manganese, Vitamin B6
  • Copper
  • Vitamin C
  • Dietary fiber
  • Phosphorus
  • Potassium
  • Folate
  • Vitamin B1

Health Benefits:

  • Cardiovascular benefits
  • Support for bone and connective tissue
  • Anti-inflammatory benefits
  • Cancer protection

Selection and Storage:

  • Choose onions that are clean, well-shaped, and have crisp, dry outer skins. Avoid those that are sprouting or have signs of mold, dark patches, or soft spots.
  • Store onions in a well-ventilated space at room temperature, away from heat and bright light.
  • Do not refrigerate them, except for green onions. Scallions should be stored in a plastic bag in the refrigerator where they will keep for about one week.
  • Cut onions should be sealed in a container and used within a day or two to prevent loss of nutrients.
  • The length of storage varies with the type of onion. Yellow onions should keep for about a month if stored properly.

Individual Concerns:

  • Famously, onions can cause eye irritation. To avoid this, use a very sharp knife and stand in a way that keeps your face as far away from the onions as possible. Consider cutting them by an open window or by a blowing fan, or cutting onions under running water or submerged in a basin. Refrigerate the onions before cutting. If none of these suggestions help, consider wearing goggles.

In collaboration with Soul Food Salon, each week we will feature a delicious and seasonal ingredient (recipe + some interesting wellness facts).  Please share pictures of your meals on Instagram using the hashtag #SoulFoodSalon and follow us at @JudithDuval and @SoulFoodSalon.  We can’t wait to cook with you!