Farro and Arugula Salad
This farro and arugula salad is a hearty, nutritious dish packed with whole grains, fresh greens, and a zesty dressing. Farro provides a chewy texture and nutty flavor, while arugula adds a peppery bite. Tossed with cherry tomatoes, feta cheese, and a tangy lemon dressing, this salad is perfect as a light meal or a side dish.
Ingredients
(Serves 4)
For the Salad:
1 cup farro (uncooked)
3 cups water or vegetable broth (for cooking farro)
2 cups baby arugula
1 cup cherry tomatoes, halved
½ cup cucumber, diced
¼ cup red onion, thinly sliced
⅓ cup feta cheese, crumbled
¼ cup toasted almonds or walnuts, chopped (optional)
2 tbsp fresh basil or parsley, chopped
For the Dressing:
¼ cup extra virgin olive oil
2 tbsp lemon juice (freshly squeezed)
1 tsp Dijon mustard
1 tsp honey or maple syrup
1 small garlic clove, minced
½ tsp salt
¼ tsp black pepper
Instructions
1. Cook the Farro:
Rinse the farro under cold water.In a medium saucepan, bring 3 cups of water or vegetable broth to a boil.Add the farro, reduce heat, and simmer for 20-25 minutes (or until tender but chewy).Drain excess water and let farro cool slightly.
2. Make the Dressing:
In a small bowl or jar, whisk together olive oil, lemon juice, Dijon mustard, honey, garlic, salt, and pepper.
3. Assemble the Salad:
In a large bowl, combine cooked farro, arugula, cherry tomatoes, cucumber, red onion, feta cheese, and nuts.
Drizzle with the dressing and toss gently.
Garnish with fresh basil or parsley.
4. Serve & Enjoy!
Serve immediately or refrigerate for up to 2 days for meal prep.
Nutritional Information
(Per Serving, Approximate)
Calories: 320
Protein: 9g
Carbohydrates: 40g
Fats: 14g
Fiber: 6g
Sodium: 300mg
Notes & Tips:
Make it Vegan: Omit feta cheese or replace it with a dairy-free alternative.
Add Protein: Grilled chicken, chickpeas, or tofu make great additions.
Swap the Greens: Try spinach or mixed greens instead of arugula.
Meal Prep: Store in an airtight container and add dressing before serving.
Cook Time:
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
This farro and arugula salad is fresh, filling, and full of flavor.