Recipe: Farro-Orange Salad

This salad features fresh, juicy oranges; crunchy, sweet fennel; and chewy, nutty-tasting farro, a whole grain loaded with carbs and fibre. Use pearled farro, which cooks in 15 to 20 minutes.



  • 2 cups water
  • 2/3 cup dry pearled farro (1 ½ cups cooked)
  • 3 whole fresh oranges1/4 cup chopped almonds
  • 1 teaspoon fennel seeds
  • 2 fennel bulbs, quartered with the core intact
  • 1 red onion, quartered with the core intact
  • ¼ cup olive oil, plus 1 tablespoon for brushing vegetables
  • 4 cloves garlic, peeled
  • 2 tablespoons balsamic vinegar
  • 1 head radicchio, halved and thinly sliced
  • 4 basil leaves, chopped
  • 8 mint leaves, chopped
  • 1/8 teaspoon salt
  • 1/8 teaspoon freshly ground pepper
  • 2 tablespoons shaved Parmesan



  1. Add 2 cups water and the farro to a saucepan. Cover, and bring to a boil over high heat. Reduce heat to medium-low and simmer, until tender, 15 to 20 minutes. Drain and transfer to a bowl.
  2. Using a sharp knife, slice off the top and bottom of one orange. Place the orange on a flat end and slice off the remaining rind and pith in strips. Hold the cleaned orange in one hand over a bowl to catch any juice. Slice to the left and right of each membrane, releasing each orange segment and placing it in the bowl. Repeat with the remaining oranges. Set the bowl of orange segments and juice aside.
  3. Heat a small skillet over low heat. Add the almonds and fennel seeds and sauté until fragrant, about 3 minutes. Set aside.
  4. Heat a grill on medium-high heat or heat a grill pan on the stove on medium-high heat. Brush the fennel and onion with 1 tablespoon olive oil. Place the fennel and onion on the grill and cook for 4 to 5 minutes on each side, or until golden and softened. Set aside. Reduce heat to medium. Grill the garlic (either on a piece of foil directly on the grill or in a grill pan on the stove) for 3 minutes.
  5. Chop the fennel, onion, and garlic and transfer to a bowl. Toss with the balsamic vinegar, orange segments and juice, and the remaining 1/4 cup olive oil, radicchio, basil, mint, farro, fennel seeds and almonds. Season with the salt and pepper.
  6. To serve, divide the salad between 6 plates. Top with the Parmesan. Serves 6.


Nutrition Information

  • Kilojoules per serving: 1101
  • Carbs: 29g
  • Fibre: 6g
  • Protein: 6g
  • Total Fat: 15g
  • Saturated Fat: 2g
  • Sodium: 124mg


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