Mediterranean Farro Salad with Arugula and Walnuts
User Reviews
5
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Prep Time
15 mins
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Cook Time
20 mins
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Servings
6 people (up to)
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Calories
1982 kcal
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Course
Salad
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Cuisine
Mediterranean
Mediterranean Farro Salad with Arugula and Walnuts
Description
This salad begins by cooking farro in salted water until tender, then draining and drying slightly. The farro is still warm when mixed with fresh arugula, halved cherry tomatoes, chopped green onions and bell peppers, walnuts, and a fresh herb blend consisting of parsley, mint, and dill. This combination provides a variety of textures and fresh, vibrant flavors typical of Mediterranean cuisine.
The salad is dressed with Greek salad dressing, which adds creaminess and tang, marrying the ingredients together. Feta cheese is added to taste, contributing a salty, creamy element that enhances the overall balance of the dish.
The salad can be made ahead by cooking farro a day or two in advance and combining other ingredients when ready. Leftovers should be stored for 2 to 3 days as the freshness of arugula and herbs is a factor. Extra dressing can be kept separately in the refrigerator for up to two weeks.
Ingredients
For the salad
- 1 cup farro dry
- kosher salt
- 2 cups arugula baby
- 1 cup cherry tomatoes halved
- 2 green onion trimmed and chopped
- 1 bell pepper cored and chopped, any color
- ¾ cup walnut halves/pieces
- ½ cup parsley chopped, fresh
- 1/4 cup mint chopped, fresh
- ¼ cup dill chopped, fresh
- feta cheese to your liking
For the dressing
- 5 tablespoons Greek salad dressing use this salad dressing recipe), more to your liking, homemade
Instructions
- Cook the farro. Bring 3 cups of water, seasoned with kosher salt, to a boil. Add the farro and lower the heat to medium. Simmer for 20 to 40 minutes, depending on the kind of farro you are using. The farro will have absorbed the water but use a sieve to fully drain. If you like, spread the farro on a tray or sheet pan and pat dry with a paper towel.
- Make the dressing using this Greek salad dressing recipe.
- Toss the salad together. In a mixing bowl, combine the farro (still somewhat warm) with the arugula, tomatoes, onions, peppers, walnuts, and fresh herbs. Pour the salad dressing, then toss well. Taste and adjust seasoning. Finish with a sprinkle of feta cheese to your liking.
Notes
- Cook farro up to two days ahead to save preparation time; store refrigerated.
- Store leftover salad in fridge for 2 to 3 days to maintain freshness of greens and herbs.
- Keep unused Greek dressing in a sealed jar in the fridge for 1 to 2 weeks for later use.
Nutrition Information
Show DetailsNutrition Facts
Serving: 6people (up to)
Amount Per Serving
Calories 1982 kcal
% Daily Value*
| Calories | 198.2kcal | 10% |
| Carbohydrates | 30.5g | 10% |
| Protein | 5.9g | 12% |
| Saturated Fat | 0.8g | 4% |
| Cholesterol | 0.4mg | 0% |
| Sodium | 20.9mg | 1% |
| Potassium | 313.6mg | 7% |
| Fiber | 6.9g | 28% |
| Sugar | 1.9g | 4% |
| Vitamin A | 1054.2IU | 21% |
| Vitamin C | 32.4mg | 36% |
| Calcium | 53mg | 5% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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