Farro Salad

Why You’ll Love This Recipe

You’ll love this Farro Salad for its hearty, satisfying nature. Farro is a whole grain that adds a chewy texture and nutty flavor to the salad, making it a great alternative to traditional grains like rice or quinoa. Paired with fresh vegetables, a simple vinaigrette, and a sprinkle of herbs, it’s a salad that’s both refreshing and filling. The salad is also versatile, making it easy to adapt with different veggies, proteins, and dressings based on what you have on hand. It’s the perfect dish for meal prep, picnics, or as a side for any occasion.

Ingredients

• 1 cup farro, rinsed

• 2 cups water or vegetable broth

• 1/2 cup cherry tomatoes, halved

• 1/2 cucumber, diced

• 1/4 red onion, thinly sliced

• 1/4 cup feta cheese or goat cheese, crumbled (optional)

• 1/4 cup fresh parsley or basil, chopped

• 1/4 cup toasted nuts (such as almonds, walnuts, or pine nuts) or seeds (optional)

For the dressing:

• 2 tablespoons olive oil

• 1 tablespoon lemon juice

• 1 teaspoon Dijon mustard

• 1 teaspoon honey or maple syrup

• Salt and pepper to taste

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

Directions

1. Cook the farro: In a medium saucepan, combine the farro and water (or vegetable broth). Bring to a boil, then reduce the heat to low, cover, and simmer for 25-30 minutes, or until the farro is tender but still chewy. Drain any excess liquid and set the farro aside to cool slightly.

2. Prepare the vegetables: While the farro cooks, prepare the vegetables. Slice the cherry tomatoes in half, dice the cucumber, and thinly slice the red onion. If using nuts or seeds, toast them in a dry skillet over medium heat for 2-3 minutes, until fragrant, and set aside.

3. Make the dressing: In a small bowl or jar, whisk together the olive oil, lemon juice, Dijon mustard, honey (or maple syrup), salt, and pepper until well combined.

4. Assemble the salad: In a large bowl, combine the cooked farro, cherry tomatoes, cucumber, red onion, crumbled cheese (if using), and fresh herbs. Add the toasted nuts or seeds (if using) for crunch.

5. Dress the salad: Drizzle the dressing over the salad and toss gently to combine, ensuring the farro and vegetables are evenly coated.

6. Serve: Serve immediately as a side dish or light main course. This salad can also be chilled in the refrigerator for 30 minutes for a refreshing, cold option.

Servings and Timing

• Servings: 4

• Prep Time: 10 minutes

• Cook Time: 30 minutes

• Total Time: 40 minutes

Variations

• Add protein: To make this salad a complete meal, add grilled chicken, roasted chickpeas, or shrimp. Tofu or tempeh would also work for a plant-based version.

• Use different vegetables: You can add roasted vegetables like bell peppers, zucchini, or sweet potatoes for a different flavor profile.

• Make it vegan: Skip the cheese or use a vegan cheese alternative. Use maple syrup instead of honey in the dressing to keep it vegan.

• Add fruit: Fresh fruit like apples, pears, or pomegranate seeds can add a sweet contrast to the savory flavors in the salad.

• Herb variations: You can experiment with different herbs like mint, cilantro, or dill for a unique twist on the flavor.

Storage/Reheating

This salad is perfect for meal prep and can be stored in the refrigerator for up to 3 days.

• Storage: Store the salad in an airtight container in the fridge. If you’ve added cheese or nuts, they may soften slightly in the fridge, but the flavors will still be delicious.

• Reheating: If you prefer to eat the salad warm, simply reheat the farro on the stove or in the microwave before assembling. If using leftovers, enjoy them cold or at room temperature.

FAQs

Can I make this salad ahead of time?

Yes, you can make this salad ahead of time. Prepare the farro and vegetables, and store them separately. Combine them just before serving and add the dressing for the best flavor and texture.

Can I use a different grain instead of farro?

Yes, you can substitute farro with other whole grains like quinoa, bulgur, barley, or couscous. Each grain will give the salad a slightly different texture, but all work well in this recipe.

How can I make the dressing creamier?

For a creamier dressing, add a tablespoon of Greek yogurt or tahini to the vinaigrette to create a smoother texture.

Can I freeze the farro salad?

While the farro can be frozen, the salad’s fresh vegetables and dressing are best enjoyed immediately. If you plan to freeze the farro, prepare the salad without the dressing and fresh vegetables, and assemble the salad once you’ve thawed the farro.

Is this salad gluten-free?

If you use gluten-free grains like quinoa, the salad will be gluten-free. Make sure the farro you’re using is certified gluten-free if needed.

Conclusion

This Farro Salad is a versatile and nutritious dish that’s perfect for any occasion. With its nutty farro base, fresh vegetables, and tangy dressing, it’s a refreshing, satisfying option that works as a side or a light main course. The salad is easy to customize based on your preferences, making it a great addition to meal prep or a vibrant side to your next meal. Whether served warm or cold, it’s sure to become a favorite in your recipe rotation!