Equipment
Ingredients
Grain and Base
- 200 g dry farro
- 600 ml water or vegetable broth
Vegetables and Greens
- 400 g zucchini, ends trimmed
- 250 g canned chickpeas, rinsed and drained
- 100 g arugula, washed and dried
Balsamic Vinaigrette
- 60 ml extra virgin olive oil
- 30 ml balsamic vinegar
- 10 g dijon mustard
- 1 garlic, minced
- 3 g salt
- 1 g black pepper, freshly ground
Finishing
- 15 ml olive oil
- 50 g parmesan cheese, shaved or coarsely grated
Nutrition (per serving)
Nutrition is estimated per serving. Nutrients without complete source data are omitted.
Full nutrition
- Calories
- 514 kcal
- Protein
- 18 g
- Carbohydrates
- 57 g
- Fat
- 25 g
- Fiber
- 11 g
- Sugar
- 6 g
- Sodium
- 628 mg
- Saturated Fat
- 5 g
- Monounsaturated Fat
- 15 g
- Polyunsaturated Fat
- 3 g
- Cholesterol
- 9 mg
- Potassium
- 412 mg
- Calcium
- 244 mg
- Iron
- 2.6 mg
- Magnesium
- 35 mg
- Phosphorus
- 153 mg
- Zinc
- 0.8 mg
- Vitamin A
- 56 mcg
- Vitamin C
- 4 mg
- Vitamin D
- 0.1 mcg
- Vitamin E
- 3.0 mg
- Vitamin K
- 41 mcg
- Vitamin B6
- 0.1 mg
- Vitamin B12
- 0.1 mcg
- Thiamin
- 0.04 mg
- Riboflavin
- 0.07 mg
- Niacin
- 0.2 mg
- Folate
- 51 mcg
- Water
- 225 g
Sources: Aggregated Public Data, USDA FoodData Central
Method
Place the rinsed farro and water or vegetable broth into a medium saucepan with lid. Bring to a rapid boil over high heat.
Reduce the heat to low, cover, and simmer until the farro is tender but retains a chewy bite, which takes about 25 to 30 minutes. Drain any excess liquid and spread the grains on a plate to cool slightly.
While the farro cooks, use a vegetable peeler to slice the zucchini lengthwise into long, thin ribbons. Stop when you reach the seedy core, discarding the core or saving it for another use. Divide the ribbons into two equal portions.
Heat 15ml of olive oil in a large skillet over medium-high heat. Add half of the zucchini ribbons to the pan. Pan-fry without moving them too much, allowing them to blister and caramelize, about 3 to 4 minutes. Remove from heat and let cool.
In a small jar with lid, combine the extra virgin olive oil, balsamic vinegar, Dijon mustard, minced garlic, salt, and black pepper. Seal the jar and shake vigorously until completely smooth and emulsified.
In a large mixing bowl, combine the slightly cooled farro, raw zucchini ribbons, pan-fried zucchini ribbons, and chickpeas. Pour the vinaigrette over the top and use tongs to gently toss until the ingredients are well coated.
Add the fresh arugula to the bowl and gently fold it in just before serving to prevent wilting. Transfer the salad to a serving platter and garnish generously with shaved Parmesan cheese.
Chef's Notes
- Cooking the farro in a high-quality vegetable or chicken stock instead of water will deeply enhance the foundational savory notes of the salad.
- For the best texture contrast, ensure the pan-fried zucchini is well-browned but not falling apart. A high heat is essential to sear rather than steam.
- Massaging the raw zucchini ribbons with a tiny pinch of salt a few minutes before assembly makes them more pliable and draws out excess water.
- Traditional Parmesan contains animal rennet. If cooking for strict vegetarians, source a cheese explicitly labeled as vegetarian hard cheese.
Storage
Refrigerator: 3 days — Store the dressing and arugula separately from the grain mix to prevent wilting.
Troubleshooting
Farro is completely mushy and blown out
Cause: Overcooked or boiled too aggressively instead of a gentle simmer
Fix: Cannot be fixed, but spreading on a baking sheet to dry out slightly can salvage the texture for the salad
Prevention: Check the farro 5 minutes before the suggested cooking time and maintain a low simmer
Pan-fried zucchini turned into a watery mash
Cause: Overcrowding the skillet or stirring too frequently
Fix: Cannot be fixed
Prevention: Fry the zucchini in smaller batches and let it sit undisturbed to develop a sear
Dressing separates quickly after shaking
Cause: Not enough mustard to hold the emulsion, or oil was added too quickly if whisking
Fix: Add an extra 2g of Dijon mustard and shake vigorously again
Prevention: Ensure the correct ratio of mustard is used as a binding agent
Cultural Context
Farro is an ancient wheat grain deeply rooted in Italian culinary traditions, particularly in regions like Tuscany and Umbria where it has been cultivated for centuries. In this Mediterranean-inspired dish, its robust, nutty character serves as the perfect earthy canvas for the sweet caramelization of summer zucchini and the sharp, aged notes of Italian hard cheese.
