5 from 95 votes
Mediterranean Farro Salad with Arugula and Walnuts
The Mediterranean Farro Salad combines cooked farro with fresh arugula, cherry tomatoes, green onions, bell pepper, walnuts, and an herb mix of parsley, mint, and dill. Tossed with creamy Greek salad dressing and topped with feta cheese, this salad offers a satisfying mix of chewy grains, peppery greens, crunchy nuts, and bright fresh vegetables, suited for a refreshing side or light main dish.
Prep Time
15 mins
Cook Time
20 mins
Servings:
6
people (up to)
Calories:
1982 kcal
Course:
Salad
Cuisine:
Mediterranean
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.
Cup of Yum
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
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%)
Nutrition Facts
Serving: 6 people (up to)
Amount Per Serving
Calories 1982
% 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.