Farro or Kamut Salad - Yoga Journal

Farro or Kamut Salad


Cooked grains are ideal candidates for main course salads because they’re filling and provide a neutral base for other livelier and more assertive ingredients. Use either farro or Kamut in this salad and only the most flavorful tomatoes. For a vegan version, omit the hard-boiled eggs.

  • ServingsServings


  • 1 cup uncooked farro or kumat, rinsed or soaked in cold water for one hour
  • 4 cups water
  • 2 tsp. salt
  • 1/4 cup extra virgin olive oil, or as needed
  • 1/4 cup red wine vinegar, or as needed
  • Salt and freshly ground black pepper to taste
  • 1/2 cup chopped red onion or more to taste
  • 1/2 cup chopped celery or fennel
  • 1/2 cup chopped red bell pepper
  • 1/2 cup diced seeded cucumber
  • 2 cups diced seeded tomatoes
  • 1 cup cooked beans or lentils
  • 2 Tbs. chopped flat-leaf parsley
  • 4 Tbs. chopped fresh basil or mint
  • 2 chopped hard-boiled eggs for garnish


  1. To prepare farro, cook grains, covered, in 4 cups lightly salted water over medium-low heat. Start checking for doneness after 15 minutes. If not all the water has been absorbed, drain farro in a strainer and cool. Kamut will take 45 to 50 minutes to soften.
  2. Season with olive oil, vinegar, salt and pepper. Fold in diced red onion, chopped red pepper, celery or fennel, diced cucumbers, tomatoes and beans. Add chopped parsley, basil or mint. Garnish with chopped hard-boiled eggs.

Wine Suggestions

Salads based on raw foods dressed with vinaigrette are best paired with Sauvignon Blanc. To highlight the crisp freshness of the cucumber, bell pepper and tomato, try Casa Lapostelle Sauvignon Blanc.

Nutrition Information

  • Serving Size: Serves 4
  • Calories: 440
  • Carbohydrate Content: 55 g
  • Cholesterol Content: 105 mg
  • Fat Content: 18 g
  • Fiber Content: 15 g
  • Protein Content: 15 g
  • Saturated Fat Content: 3 g
  • Sodium Content: 1220 mg