Mediterranean Apple and Farro Salad with Feta, Pomegranate & Nuts
This hearty Mediterranean salad features nutty farro tossed with crisp apples, tangy feta, juicy pomegranate seeds, and crunchy toasted nuts, all brought together with a simple lemon-olive oil vinaigrette. It’s a wholesome, make-ahead-friendly dish perfect for fall or any season when you’re craving something fresh and textured.
⏱ Time:
Prep Time: 15 minutes
Cook Time (Farro): 25–30 minutes
Total Time: 40–45 minutes
Ingredients:
For the Salad:
1 cup dry farro (or substitute with barley, freekeh, or bulgur)
1 large apple, diced (crisp, sweet-tart like Honeycrisp or Pink Lady)
⅓ cup crumbled feta cheese
½ cup pomegranate seeds
¼ cup toasted walnuts or pistachios (or a mix), roughly chopped
2 tbsp chopped fresh parsley or mint (or both)
Optional: 2 handfuls baby arugula or spinach
For the Lemon-Olive Oil Dressing:
3 tbsp extra virgin olive oil
1½ tbsp fresh lemon juice
1 tsp Dijon mustard
1 tsp honey or maple syrup (optional, for sweetness)
Salt & black pepper to taste
Optional: zest of ½ lemon for extra brightness
Instructions:
Step 1: Cook the Farro
1. Rinse farro under cold water.
2. In a medium saucepan, combine farro with 3 cups water and a pinch of salt.
3. Bring to a boil, then reduce heat and simmer for 25–30 minutes until farro is tender but still chewy.
4. Drain excess water, spread on a plate to cool slightly.
Step 2: Toast the Nuts
In a dry skillet over medium heat, toast walnuts or pistachios for 2–3 minutes, until fragrant. Set aside.
Step 3: Make the Dressing
1. In a small bowl or jar, whisk together olive oil, lemon juice, Dijon mustard, honey (if using), salt, and pepper.
2. Taste and adjust seasoning or acidity.
Step 4: Assemble the Salad
1. In a large mixing bowl, combine cooked farro, diced apples, pomegranate seeds, feta, toasted nuts, and fresh herbs.
2. Add the greens if using.
3. Drizzle with dressing and toss gently to coat.
Step 5: Serve
Serve at room temperature or chilled. Finish with extra feta or herbs on top if desired.
Notes & Tips:
Make ahead: Can be made a day in advance; just keep the dressing separate until ready to serve.
Use pears or dried cranberries instead of pomegranate when out of season.
Add chickpeas or grilled chicken to make it a main course.
Want it vegan? Omit feta or use vegan feta alternative.
❓ frequently Asked Questions FAQ:
Q: Can I substitute farro?
A: Yes, barley, quinoa, bulgur, or brown rice work well.
Q: Will the apples brown?
A: The lemon in the dressing helps prevent browning. If prepping far in advance, add apples just before serving.
Q: Can I use bottled pomegranate juice instead of seeds?
A: Seeds provide texture — but you can use juice in the dressing if you’d like a splash of tartness.
Q: Is this good for meal prep?
A: Absolutely! It holds up well in the fridge for up to 3 days.
Nutritional Information
Calories: 330
Protein: 8g
Carbs: 35g
Fat: 18g
Fiber: 5g
Sugar: 8g
Sodium: 250mg
Calcium: 12% DV