Herb Farro Salad

Grains, when prepared properly, are great for gut health. They are actually a preferred source of food for the beneficial bacteria in the gut, meaning they help promote a healthy and happy microbiome. Unfortunately, many people have problems digesting grains and therefor have eliminated them from their diet. One of the problems with grains is that we have been consuming them in their “not-so-properly-prepared” form that are laden with toxins and chemicals which wreak havoc on the gut. While elimination of these foods temporarily may be helpful in order to allow the gut to heal, it is important to eventually be able to reintroduce in order to build a healthy microbiome.

Farro is one of my favorite grains to cook with as it sort of a mix between an oat and a grain of rice. The texture is soft and fluffy and tastes like an oat which allows for this ancient grain to be used in various recipes like warm breakfast cereals, in soups, or a salad like pictured here. Farro can be quite complex when preparing as there are many different kinds which yield various health benefits. I used a semi-pearled farro for this recipe and then soaked overnight which helps remove the lectins, or protective barrier, that is difficult to digest. You can also easily prepare grains like these in your Instapot or pressure cooker which eliminates the soaking period.

For a lengthier breakdown and explanation of farro and preparation techniques, check out this super helpful article from Dr. Axe.

In addition to soaking the grains, I also prepared my farro using bone broth which adds extra flavor and gives a little extra boost for gut health. Recipes like these are great for meal prepping as you can use this recipe as-is, throw in with one of my kraut slaws like Fennel Apple Kraut Slaw or my Spicy Kraut Slaw (YUM!) or even serve on top of a lettuce leaf smeared with Basil Arugula Pesto or my Carrot Top Pesto. So delicious! Enjoy!


  • 2C pearled farro, cooked

  • 1/2C parsley, chopped

  • 4 sprigs mint, chopped

  • 1 cucumber, chopped

  • 2 green onions, chopped

  • 1TBS thyme, chopped

  • 1TBS oregano

  • 1/2tsp sea salt

  • 1/3C golden raisins

  • 1/3C slivered almonds

  • 4-5TBS olive oil

  • 1 lemon juice + zest

  1. Combine all ingredients in a mixing bowl and toss until well combined.