Meta Description: This lemon herb farro & arugula salad is the ultimate light and refreshing meal. Discover how to make this vibrant and healthy bowl, perfect for a quick lunch or a satisfying side dish.
I’ll admit, for a long time, salads felt like a chore. They were the thing I made because I knew I should, not because I genuinely wanted to. My salads were sad bowls of iceberg lettuce, a few limp carrots, and a bland dressing. They never left me feeling full or satisfied. Then, a few years ago, a friend introduced me to a grain-based salad. It was a revelation. It had a hearty grain, a mix of peppery greens, and a vibrant dressing that made every bite a delight. It was so light yet so filling, and the flavors were incredible. I knew I had to recreate it at home. It was a complete game-changer, and it became my go-to for a quick, healthy, and delicious lunch.
This lemon herb farro & arugula salad is my ode to that perfect meal. It’s a testament to the fact that a salad can be so much more than a side dish. The beauty of this dish lies in its simplicity and its layered approach. You get a perfect combination of nutty, chewy farro, a peppery bite from the arugula, and a few key finishing touches that bring it all together. It’s a meal that feels both nourishing and incredibly satisfying. The flavors are vibrant and fresh, reminiscent of a sunny Mediterranean vacation. The textures are a perfect mix of soft, creamy, and crunchy.
Beyond its incredible taste, this farro and arugula salad is a fantastic solution for meal prep. You can cook the farro, chop your vegetables, and make the dressing ahead of time, making assembly a breeze on a busy weeknight. It’s also incredibly versatile. You can swap out the vegetables, add your favorite protein, or add your favorite toppings to make it your own. It’s a recipe that encourages creativity and personal touches. So, let’s get ready to build a delicious bowl that feels like a little piece of sunshine on your dinner table.
✅ Ingredients for a Perfect Bowl
Creating a delicious lemon herb farro & arugula salad requires a few key, high-quality ingredients. The better your ingredients, the more incredible your final bowl will be.
For the Farro & Veggies
- Farro: 1 cup, semi-pearled or pearled1
- Water or Vegetable Broth: 3 cups
- Arugula: 4 cups, packed
- Cherry Tomatoes: 1 pint, halved
- Cucumber: 1 large, diced
- Red Onion: 1/2 small, thinly sliced
- Kalamata Olives: 1/2 cup, pitted and halved2
- Feta Cheese: 1/2 cup, crumbled
For the Lemon Herb Vinaigrette
- Extra Virgin Olive Oil: 1/4 cup
- Fresh Lemon Juice: 2 tablespoons
- Dijon Mustard: 1 teaspoon
- Honey or Maple Syrup: 1 teaspoon
- Garlic: 1 clove, minced3
- Dried Oregano: 1/2 teaspoon
- Salt and Black Pepper: to taste
⏰ Total Time and Equipment
- Prep Time: 15 minutes
- Cook Time: 20-25 minutes
- Total Time: 35-40 minutes
You’ll need:
- A medium saucepan with a lid
- A small bowl or jar with a lid for the dressing
- A large mixing bowl
- A spatula or spoon for mixing
- A sharp knife and cutting board
📝 Step-by-Step Instructions
Making this farro and arugula salad is incredibly easy. Just follow these steps for a perfect meal every time.
- Cook the Farro: Rinse the farro under cold water. In a medium saucepan, bring the water or vegetable broth to a boil. Add the farro and a pinch of salt. Reduce the heat to a simmer, cover, and cook for 20-25 minutes, or until the farro is tender and has absorbed most of the liquid. Drain any excess liquid and set it aside to cool.
- Make the Vinaigrette: While the farro is cooking, prepare the dressing. In a small bowl or jar, whisk together the olive oil, fresh lemon juice, Dijon mustard, honey (or maple syrup), minced garlic, dried oregano, salt, and pepper until well combined.
- Prep the Veggies: While the farro is cooling, prepare your vegetables. Halve the cherry tomatoes, dice the cucumber, thinly slice the red onion, and halve the kalamata olives.
- Assemble the Salad: In a large mixing bowl, combine the cooled farro, arugula, cherry tomatoes, cucumber, red onion, and kalamata olives.
- Dress the Salad: Pour about half of the prepared lemon herb vinaigrette over the salad. Use a spatula to gently toss everything together, being careful not to crush the arugula. You want to coat everything lightly. Add more dressing as needed, but avoid overdoing it.
- Add the Finishing Touches: Gently fold in the crumbled feta cheese and serve immediately. This salad is best enjoyed fresh, as the vegetables will release their juices over time.
🌟 Pro Tips and Delicious Variations
This farro and arugula salad is a fantastic base for all sorts of creative additions.
- Add a Protein Boost: To make this a more substantial meal, add some roasted chickpeas, grilled chicken, or pan-seared salmon. For a plant-based protein, add a can of drained and rinsed white beans to the mix.
- Make it Spicy: For a little kick, add a pinch of red pepper flakes to the vinaigrette.
- Different Greens: While arugula is a classic choice, you can easily substitute it with other greens.4 Baby spinach, kale, or a spring mix would all work beautifully.
- Cheese Swaps: While feta is a classic choice, you can also use crumbled goat cheese, shaved Parmesan, or a few cubes of fresh mozzarella for a different flavor and texture.
- Add a Crunch: Toasted nuts or seeds would add a wonderful textural contrast. Sliced almonds, toasted pine nuts, or a few pumpkin seeds would be delicious.
❓ Answering Your Questions
- How do I get my farro to be perfectly chewy and not mushy? The key is to rinse the farro before cooking and to not overcook it. Cook it just like you would pasta, checking for doneness after about 20 minutes. It should be tender with a slight bite to it.
- Can I use a different grain instead of farro? Yes, absolutely! You can substitute it with other hearty grains like quinoa, barley, or even wild rice. Just be sure to follow the cooking instructions for the specific grain you choose.
- Can I make this ahead of time? Yes, this recipe is perfect for meal prep! You can cook the farro and chop all the vegetables ahead of time. Store the farro, veggies, and dressing in separate airtight containers in the refrigerator. When you’re ready to eat, simply combine the components and toss with the dressing.
- Why do I need to rinse the farro? Rinsing the farro removes any dust or debris.5 It also helps to prevent the grains from sticking together while they cook.
📊 Nutritional Information (Approximate)
| Nutrient | Amount Per Serving (2 cups) |
| Calories | 350 kcal |
| Protein | 10 g |
| Fat | 15 g |
| Carbohydrates | 45 g |
| Fiber | 8 g |
| Sugar | 5 g |
Please note: Nutritional information is an estimate and may vary based on exact ingredients and portion sizes. For personalized dietary advice, please consult a qualified health professional.
🍽️ Serving and Pairing Suggestions
This lemon herb farro & arugula salad is a complete meal on its own, but it pairs beautifully with a few simple additions.
- A Simple Side: Serve it alongside a grilled chicken breast, a pan-seared salmon fillet, or a hearty lentil soup.
- With Bread: A side of warm, crusty bread is perfect for sopping up all the delicious juices and leftover vinaigrette at the bottom of the bowl.
- Picnic Perfect: This salad is wonderful served at room temperature, making it a great option for a picnic or a potluck. The flavors only get better as they meld together.
✨ The Joy of a Simple, Layered Meal
There’s something truly special about a meal that is both healthy and incredibly easy to make. This lemon herb farro & arugula salad is a perfect example of that. It’s a testament to the fact that you don’t need a complicated list of ingredients or a difficult technique to create something truly magical. The simple act of layering fresh, wholesome ingredients becomes a form of art, and the final result is a beautiful, satisfying, and delicious meal that will make you feel great.
This recipe is a wonderful way to bring a little bit of the Mediterranean to your dinner table. It’s a dish that celebrates fresh flavors and simple cooking, and it’s a reliable go-to that will become a new favorite in your home. It’s the kind of meal that will earn you compliments and will make you feel good about what you’re eating. So, go on, give it a try. I’m confident you’ll fall in love with these vibrant, flavor-packed bowls. What are your favorite ingredients to add to a grain-based salad?
