Farro & Arugula Salad recipe

Table of Contents

This Farro & Arugula Salad is a perfect blend of hearty grains and peppery greens, topped with vibrant ingredients to create a refreshing, nutrient-packed dish. Farro, an ancient whole grain, provides a chewy texture and a nutty flavor, while arugula adds a zesty punch. This salad is versatile, and it can be served as a side dish or a main meal, perfect for lunch or a light dinner. It’s also great for meal prepping! With fresh veggies, a tangy dressing, and a sprinkle of cheese, it’s a wholesome, satisfying meal.

Prep Time:10 minutes (for prep and chopping)

Cook Time:25 minutes (for cooking farro)

Total Time:35 minutes

Ingredients:

1 cup farro, rinsed

2 cups water or vegetable broth

3 cups fresh arugula

1 cup artichoke hearts (marinated or canned), drained and quartered

1/2 cup pomegranate seeds

1/4 cup crumbled feta cheese

2 tablespoons extra-virgin olive oil

1 tablespoon lemon juice (or balsamic vinegar)

Salt and pepper, to taste

Optional topping: chopped nuts (pistachios or walnuts)

Instructions:

1. Cook the farro:

In a saucepan, bring farro and water (or broth) to a boil.

Reduce heat, cover, and simmer until farro is tender, about 20-25 minutes.

Drain any excess liquid and let cool slightly.

2. Prep the dressing:

In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.

Adjust seasonings if needed.

3. Assemble the salad:

In a large serving bowl, combine cooked farro, arugula, artichoke hearts, and pomegranate seeds.

Drizzle with dressing and toss gently.

Variations and Notes:

Add Protein: To make this a more filling main dish, consider adding grilled chicken, chickpeas, or shrimp.
Vegan Option: Skip the cheese or use a plant-based feta, and substitute the honey with maple syrup for sweetness.
Add More Veggies: Roasted sweet potatoes, bell peppers, or avocado can be great additions.
Dressing Variations: Swap balsamic vinegar for red wine vinegar or lemon juice for a different flavor profile.

This salad can be enjoyed as a healthy, satisfying lunch, dinner, or side dish for any occasion!

Nutritional Information (per serving, assuming 4 servings):

Calories: 320

Protein:9g

Carbs: 40g

Fat: 14g

Fiber: 6g

Sugar:4g

Sodium: 300mg (depending on salt added)