Tabulé de farro y piñones

Revisado por Editores de recetas del Reino UnidoEscrito por Editores de recetas del Reino UnidoPublicado originalmente 28 Ene 2026

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This vibrant farro and pine nut tabbouleh offers a hearty, modern twist on the traditional Middle Eastern herb salad. By swapping cracked bulgur wheat for nuttier farro grains, the dish achieves a satisfyingly chewy texture that pairs beautifully with the crunch of toasted pine nuts. It is a brilliant example of vegan cooking where fresh, high-quality vegetables like heirloom tomatoes and crisp cucumber take centre stage, brightened further by a generous amount of flat-leaf parsley and a zingy lemon dressing.

As a protein-rich grain salad, this recipe is an excellent choice for a healthy lunch or a nutritious side dish at a summer barbecue. The addition of creamy chickpeas and a subtle kick from the jalapeño creates a complex flavour profile that improves over time. Preparing it twenty minutes before serving allows the dressing to soak into the grains, ensuring every mouthful is perfectly seasoned and full of Mediterranean-inspired flair.

Ingredients for Farro and Pine Nut Tabbouleh

240ml farro (found at gourmet stores)
2 tomates reliquia grandes
1 small cucumber
1 clove garlic, finely chopped
1/2 small red onion, cut into 1/2-inch pieces
2 tablespoons pine nuts
150g canned chickpeas, rinsed and drained
45 ml de aceite de oliva virgen extra
Jugo de 1 limón
3/4 taza de perejil fresco picado
1/2 small jalapeño chilli, seeded and finely chopped

How to make Farro and Pine Nut Tabbouleh

Heat oven to 177°C. Cook farro as directed on package; set aside. Halve tomatoes. Scoop out and discard inner meat and seeds. Cut tomatoes into 1/4-inch pieces and place in a bowl. Peel cucumber, halve lengthwise and scoop out seedy centre. Cut cucumber into 1/4-inch pieces; add to tomatoes. Add garlic and onion. Toast pine nuts on a baking sheet in oven until slightly browned, about 6 minutes. Transfer to bowl. Add cooled farro, chickpeas, oil, lemon juice, parsley and jalapeño; stir to combine. Season with salt and pepper and stir again. Marinate at room temperature about 20 minutes before serving.

Descargo de responsabilidad

Si bien se ha hecho todo lo posible para garantizar que la información sea precisa y esté actualizada, las necesidades individuales pueden variar y los requisitos dietéticos pueden diferir según las condiciones de salud personales. Siempre revise las etiquetas de los alimentos y la información sobre alérgenos antes de preparar o consumir cualquier receta. Si tiene preocupaciones específicas de salud, alergias, intolerancias o sigue una dieta prescrita médicamente, busque el consejo de su médico de cabecera, farmacéutico o un dietista registrado antes de realizar cambios significativos en su dieta o estilo de vida.