Grilled Pepper, Tomato, Caper, and Farro Salad

Grilled Pepper, Tomato, Caper, and Farro Salad

This grain bowl uses a variety of whole wheat grains called farro to bring a rich nutty flavor to pair with roasted peppers and bright capers.
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Course: Main Course, Salad
Cuisine: American
Keyword: Healthy, Vegan, Vegetarian
Prep Time: 15 minutes
Cook Time: 30 minutes
Soak time: 1 day
Total Time: 1 day 45 minutes
Servings: 4
Calories: 570kcal
Author: Sarah Cook


  • Skillet
  • Soup pot or saucepan


  • 2 cups farro
  • 4 Tbsp olive oil
  • 1 bell pepper
  • 4 Tbsp capers
  • 2 cups fresh parsley
  • 3 Tbsp rice or white wine vinegar
  • Kosher salt and ground black pepper, to taste
  • 2 lbs. cherry or grape tomatoes


  • (Optional) Cover 2 cups farro with water and soak in the fridge overnight. Drain water when ready to use.
  • Place 2 cups farro in a pot with 6 cups water or stock. Bring to a boil, then reduce heat and simmer until tender like rice, about 10 minutes. (If you didn't soak your farro, it will likely take more like 30 minutes to cook.) Drain water and set farro aside to cool.
  • In a small bowl, whisk 3 Tbsp rice or white wine vinegar with 2 Tbsp olive oil. Season with a pinch of Kosher salt and some black pepper.
  • Cut 1 bell pepper in half and remove the seeds. Cut about ⅓ of your 2 lbs. cherry tomatoes in half. Place halved peppers and tomatoes on a baking sheet or skillet and toss with 1 Tbsp of your vinegar & oil mixture. Cook under the broiler until slightly charred. Once pepper halves have cooled, cut into bit sized pieces.
  • Heat a skillet over medium heat and add 1 Tbsp of olive oil. Add 4 Tbsp capers and cook until crisp. Place on a plate lined with a paper towel to drain off any excess oil.
  • Add another 1 Tbsp olive oil to the skillet and cook 2 cups fresh parsley in a similar was as capers until crisp.
  • In a large bowl, mix the farro, chopped bell peppers, both grilled and fresh tomatoes, and your remaining vinegar & oil mixture. Top with the crispy parsley and capers.


Calories: 570kcal | Carbohydrates: 91g | Protein: 13g | Fat: 20g | Saturated Fat: 3g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 13g | Sodium: 261mg | Potassium: 1054mg | Fiber: 20g | Sugar: 8g | Vitamin A: 5381IU | Vitamin C: 109mg | Calcium: 99mg | Iron: 5mg