Mediterranean Farro Summer Salad


By Marie Hemphill 

As the days grow longer and warmer, our cravings naturally shift towards lighter, fresher meals. For those in search of inspiration this Mediterranean Farro Summer Salad is a perfect choice. Not only does it burst with flavors and textures, but it also offers a powerhouse of nutrients, filling and can be served room temp or chilled. Additionally, it's histamine-friendly, making it suitable for those with histamine concerns.

As a multi-tasker the same applies to recipe creation. Having a meal check the boxes in the various ways of how it nutritionally fuels the body while satisfying the taste buds is a winning combination.

I discuss the nutritional importance and histamine-friendly aspects of each ingredient in this vibrant salad below the recipe.  Bon appétit


2-1/2 to 3 cups cooked warm or room temp organic farro (boiled in bone broth or broth of choice)
1/3 cup organic hemp hearts
1-1/2 cups fresh organic asparagus, cut to bite sized pieces
4 medium raw radishes, sliced
1 large scallion or 2 small scallions, thinly sliced
lemon zest of 1 lemon
6-8 fresh large basil leaves, left whole or gently torn
6-8 fresh large mint leaves, thinly sliced
Celtic sea salt
*optional petit bufula mozzarella (pasture raised, non-gmo)

Lemon Basil Dressing

lemon juice of half a lemon
1 tbsp fresh basil, thinly sliced or chiffonade
2 tsp Celtic sea salt
1/3 cup Extra Virgin Olive Oil
1 garlic clove, grated
1 medium shallot, finely diced


  1. Use a mason jar with lid, add all dressing ingredients, shake vigorously, set in fridge to chill.
    2. In a medium high heat cast iron or skillet dry saute sliced asparagus for 5 minutes, turning occasionally and adding a pinch of Celtic sea salt before taking it off heat.
    3. In a large bowl add cooked farro, sliced radishes, scallions, hemp hearts, lemon zest, warm asparagus, basil and mint leaves and most of the lemon basil dressing (reserve a little to pour over before serving). Toss gently to incorporate dressing throughout. Can be served
    4. Optional add: once ready to serve nestle in the petit bufula mozzarella's throughout, leave them as is or gently break them open. Garnishing each ball with a drizzle of dressing and lemon zest.

    Tip: Select organic for the fresh items or all ingredients if possible

The Nutritional All-Stars


Farro is an ancient grain that boasts a rich, nutty flavor and chewy texture. Cooking it in bone broth adds a layer of depth and additional nutrients. Farro is an excellent source of fiber, which aids digestion and helps maintain stable blood sugar levels. It’s also rich in protein, providing a plant-based source of this essential macronutrient. Farro contains an array of vitamins and minerals, including magnesium, iron, and zinc, which are crucial for metabolic health, immune function, and overall well-being. As a low-histamine grain, farro is a safe choice for those with histamine intolerance.

Hemp Hearts

Hemp hearts are tiny yet mighty. These seeds are packed with high-quality protein and contain all nine essential amino acids, making them a complete protein source. They're also rich in healthy fats, particularly omega-3 and omega-6 fatty acids, which support heart health and reduce inflammation. Additionally, hemp hearts provide an excellent source of magnesium, iron, and zinc. Hemp hearts are typically low in histamine, making them a safe and nutritious addition to this salad.


Asparagus is a springtime favorite known for its delicate flavor and numerous health benefits. It’s low in calories but high in vitamins A, C, E, and K, as well as folate. These nutrients are essential for immune function, skin health, and bone strength. Asparagus also contains a unique combination of anti-inflammatory and antioxidant nutrients, making it a powerful ally in combating oxidative stress. Fresh asparagus is considered low in histamine and is a great vegetable choice for those managing histamine intolerance.


Radishes add a peppery crunch to the salad, along with a boost of nutrition. They are low in calories and high in vitamins C and B6, potassium, and fiber. The high vitamin C content helps boost the immune system, while potassium supports heart health by helping to regulate blood pressure. Radishes are low in histamine, making them a histamine-friendly choice for this salad.


Scallions, or green onions, offer a mild onion flavor and are rich in vitamins A, C, and K. These nutrients are essential for maintaining healthy vision, skin, and bones. Scallions also provide a good amount of folate, which is important for DNA synthesis and repair. Fresh scallions are generally considered low in histamine and safe for those with histamine sensitivity.

Fresh Herbs: Basil and Mint

Basil and mint are not just flavor enhancers; they come with significant health benefits. Basil is rich in vitamins A and K, which support eye health and blood clotting, respectively. It also has anti-inflammatory properties thanks to its essential oils. Mint, on the other hand, aids digestion and has a soothing effect on the gastrointestinal tract. It is also rich in antioxidants, which help protect the body against free radicals. Both basil and mint are low-histamine herbs, making them perfect additions to a histamine-friendly diet.

Lemon Zest and Lemon Juice

Lemon zest and juice add a refreshing citrus flavor to the salad while offering a good dose of vitamin C. This vitamin is essential for the growth and repair of tissues in the body and helps protect against cardiovascular disease, prenatal health problems, eye disease, and skin wrinkling. Fresh lemon juice is typically low in histamine and can be consumed in moderation by those with histamine intolerance or overload.

Extra Virgin Olive Oil

A staple in the Mediterranean diet, extra virgin olive oil is rich in monounsaturated fats, which are heart-healthy and help reduce the risk of cardiovascular diseases. It also contains antioxidants and anti-inflammatory properties, making it a beneficial addition to any diet. Extra virgin olive oil is low in histamine and is a safe fat source for those with histamine intolerance or overload.

Garlic and Shallots

Garlic and shallots bring depth and complexity to the salad’s dressing. Garlic is known for its immune-boosting properties, thanks to its high levels of sulfur compounds. Shallots provide a milder flavor compared to regular onions and are rich in antioxidants, vitamins, and minerals that support overall health. Both garlic and shallots are generally low in histamine when fresh, making them suitable for a histamine-friendly diet.

Celtic Sea Salt

Celtic sea salt is a natural, unrefined salt that contains a variety of trace minerals that are often stripped away in regular table salt. These minerals include magnesium, potassium, and calcium, which are essential for maintaining proper electrolyte balance in the body. Celtic sea salt is a low-histamine seasoning, making it a safe choice for enhancing the flavor of this salad.

Optional: Petit Bufula Mozzarella

Adding petit bufula mozzarella not only enhances the creaminess and richness of the salad but also adds high-quality protein and calcium, important for muscle and bone health. When sourced from pasture-raised, non-GMO cows, this cheese is also free from synthetic hormones and antibiotics. While aged cheeses are high in histamine, fresh cheeses like mozzarella are generally lower and may be tolerated by some individuals with histamine sensitivity.

The Wrap Up

This Mediterranean Farro Summer Salad is more than just a delicious meal; it’s a celebration of nutrient-dense, organic ingredients that nourish the body and delight the palate. By choosing organic produce and products, you’re not only supporting your health but also promoting sustainable and environmentally friendly farming practices. Plus, with its focus on low-histamine ingredients and alignment with the Mediterranean diet principles, this salad is a safe and tasty option for those managing histamine intolerance or overload. So, gather your ingredients, embrace the flavors of the season, and enjoy the myriad of health benefits packed into each bite of this vibrant salad.


For more from Marie, check out her Instagram.

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