The English Post

Farro and Buckwheat salad

Written by Veronica Lavenia

Farro and buckwheat salad is a comforting Spring dish.

Farro and buckwheat are ancient cereals rich in nourishment and taste. Perfect in winter soups, they are also ideal as fresh summer salads.

As Farro, Buckwheat too contains high amounts of potassium, calcium, phosphorus, magnesium and iron. Very rich in B and K vitamins, it is a health ally.

The key to this simple salad is the quality of the ingredients (seasonal and organic) and the acacia honey, perfect also to sweeten the strong taste of Buckwheat. Alternatively, millefiori or citrus honey are also recommended.

Acacia honey is a powerful antibacterial, counteracts stomach acid and has a detoxifying effect. Prefer raw honey, not subjected to industrial processing and adulteration. Acacia honey, given its versatility, is among the most sought after in the world, so it is also the most adulterated. For this reason, it is preferable to choose local honey.


© Ph. Veronica Lavenia

Farro and Buckwheat salad: Ingredients

Serves 2

150 g (5 oz) hulled Farro

100 g (3½ oz) Buckwheat

2 carrots

1 romaine lettuce

2 tbsp capers, desalted

White pepper, to taste

The juice of one (or two if small) organic lemon

4 tbsp Extra virgin olive oil

Pinch of sea salt

1 tsp Acacia honey

Farro and Buckwheat salad: Method

  1. Wash the Farro and cook al dente or according to the instructions on the package. Drain and set aside.
  2. Wash the Buckwheat and cook al dente or according to the instructions on the package. Drain and set aside
  3. Wash and peel the carrots and cut into rondelles.
  4. Wash and cut the lettuce roughly.
  5. In a bowl, place the Farro, buckwheat, vegetables, capers, pepper and mix.
  6. In a separate bowl, emulsify the lemon juice with Extra Virgin Olive Oil, salt and honey. Pour the citronette into the Farro and Buckwheat salad and serve immediately.

© Ph. Veronica Lavenia

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About the author

Veronica Lavenia

Veronica, PhD, is an Italian based food writer. Born and raised in Italy, surrounded by the thriving culture and spirit of Sicily, Veronica was a University academic before becoming a food writer. In the context of academic research, she has published essays on the Spanish-American narrative in national and international Academic Journals. As freelance journalist, she wrote about book reviews and tennis. Food was the subject she thought about most so, inspired by family recipes, and valuable Italian culinary heritage, she moved into writing her experiences and studies on the subject.
Sustainability, seasonality and selection of raw materials (as much as possible local, organic and unrefined) are the basis of Veronica’s natural food philosophy.
Cookery author, "Gluten Free Heaven" magazine contributor, some of her works have appeared in "Vegetarian Living", "Veggie Magazine", "Lifestyle FOOD", "Australian Good Food & Travel Guide" and "Chickpea", among others.