Healthy Lunch Farro Salad

Name: Healthy Lunch Farro Salad
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 4 servings
Ingredients: 1 cup farro, rinsed; 2 cups water; 1 red bell pepper, diced; 1 zucchini, diced; 1 cup cherry tomatoes, halved; 1 cup arugula; 1/4 cup fresh parsley, chopped; Salt and pepper to taste; 3 tablespoons olive oil; 2 tablespoons lemon juice; 1 teaspoon Dijon mustard; Salt and pepper to taste

Highlighted under: Balanced Healthy Meals Ideas

When I first decided to try incorporating farro into my lunches, I was amazed at how versatile and satisfying it can be. This Healthy Lunch Farro Salad has quickly become a staple for me, packed with nutrients and flavor. The combination of roasted vegetables, fresh herbs, and a tangy dressing creates a delightful balance that's both refreshing and filling. Plus, it comes together in about 30 minutes, making it the perfect option for busy weekdays. I can't wait for you to try this amazing salad!

Created by

Tabitha Collins

Last updated on 2026-01-12T07:13:34.511Z

I remember the first time I tasted a salad made with farro; it was love at first bite! I decided to whip up my own version with roasted seasonal vegetables and a zesty dressing. The nuttiness of the farro complements the earthiness of the vegetables perfectly. Not to mention, farro is incredibly healthy, offering plenty of fiber and protein to keep me energized throughout the day.

One of my favorite tips is to ensure the farro is cooked al dente; that way, it adds a satisfying bite to the salad. Additionally, using a variety of colorful vegetables not only enhances the presentation but also boosts the nutritional value. Pair it with a simple lemon vinaigrette, and you have a complete meal that’s perfect for lunch or dinner!

        Why You'll Love This Salad
        Nutty farro adds a hearty texture and taste
Loaded with colorful veggies for a nutrient boost
Quick and easy to prepare, perfect for meal prep

      

Why Farro Is a Great Choice

Farro is an ancient grain with a nutty flavor and chewy texture that enhances the overall experience of this salad. Unlike other grains, farro is high in fiber and protein, making it a filling base that helps keep you satisfied throughout the day. By opting for farro over rice or quinoa, you’re also adding unique flavors and a more complex nutritional profile, which can elevate even the simplest of salads.

When cooked properly, farro retains a delightful bite, which pairs beautifully with the roasted vegetables in this dish. It’s crucial to not overcook it; aim for a tender, yet slightly al dente farro in about 20 minutes. This ensures that each bite is hearty, providing the perfect contrast to the tender veggies and fresh greens, creating an enjoyable balance of textures.

Maximizing Flavor with Fresh Herbs

Fresh herbs play an essential role in this Healthy Lunch Farro Salad, elevating the dish with vibrant flavors. The parsley not only adds a refreshing taste but also complements the nuttiness of the farro and the sweetness of the roasted vegetables. For an extra pop, consider using other herbs like basil or dill—both can bring in a delightful twist that brightens the salad even more.

I recommend chopping the parsley just before adding it to maintain its freshness and vibrant green color. This small detail can significantly impact the visual appeal and taste of the salad, making it even more enjoyable. By incorporating herbs throughout the cooking process, you can ensure their flavor is well-distributed without overwhelming the dish.

Storage Tips and Serving Suggestions

This salad is not only quick to prepare but also an excellent meal prep option. After making it, store leftovers in an airtight container in the fridge for up to five days. The flavors will continue to develop, allowing for an even more delicious meal on subsequent days. If you find the salad too dry after refrigerating, simply add a splash of olive oil or lemon juice before enjoying it again.

For serving, feel free to personalize this salad by adding protein-rich toppings like grilled chicken, chickpeas, or feta cheese. You can also serve it on a bed of greens or alongside a crusty baguette for a more substantial meal. Experiment with variations by swapping out vegetables based on the season, or try adding roasted nuts for an extra crunch.

Ingredients

Gather these fresh ingredients to create your salad:

For the Salad

1 cup farro, rinsed
2 cups water
1 red bell pepper, diced
1 zucchini, diced
1 cup cherry tomatoes, halved
1 cup arugula
1/4 cup fresh parsley, chopped
Salt and pepper to taste

For the Dressing

3 tablespoons olive oil
2 tablespoons lemon juice
1 teaspoon Dijon mustard
Salt and pepper to taste

Make sure to prep your ingredients for the best results!

Instructions

Follow these simple steps to assemble your salad:

Cook the Farro

In a medium saucepan, combine the rinsed farro and water. Bring to a boil, then reduce heat to a simmer and cover. Cook for about 20 minutes or until tender. Drain any excess water and let it cool.

Roast the Vegetables

Preheat your oven to 400°F (200°C). Toss the diced bell pepper, zucchini, and cherry tomatoes with a drizzle of olive oil and a sprinkle of salt and pepper. Spread on a baking sheet and roast for 15 minutes until tender and slightly caramelized.

Make the Dressing

In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, salt, and pepper until fully combined.

Combine Everything

In a large bowl, mix the cooked farro, roasted vegetables, arugula, and parsley. Drizzle the dressing over the salad and toss to combine. Adjust seasoning as necessary.

Your delicious and nutritious salad is now ready to enjoy!

Pro Tips

For added flavor, consider incorporating feta cheese or nuts for crunch. This salad keeps well in the refrigerator, making it perfect for meal prep.

Adjusting the Recipe

If you're looking to lower the carbohydrate content of this salad, consider substituting cooked cauliflower rice in place of farro. This adjustment maintains the salad's structure while providing a lighter feel. However, remember that this change will alter the flavor and texture significantly, so it's best appreciated by those accustomed to experimenting with low-carb alternatives.

On the other hand, if you serve a larger crowd or wish to make meal prep easier, doubling the ingredient quantities is a simple way to scale up the recipe. Just remember to increase the cooking time for the farro slightly, as well as the roasting time, depending on how much vegetable you choose to add. Keep an eye on them to prevent overcooking.

Troubleshooting Common Issues

One common issue when cooking farro is that it can sometimes become mushy. To avoid this, make sure to monitor the cooking process closely, checking for doneness around the 18-minute mark. The farro should be tender but should still hold its shape. If you notice it’s starting to overcook, simply drain it immediately and rinse with cold water to stop the cooking process.

Additionally, if your roasted vegetables are sticking to the pan, ensure that they're evenly coated with olive oil and not overcrowded on the baking sheet. This allows them to roast instead of steam, resulting in that coveted caramelized exterior. If sticking persists, consider lining your baking sheet with parchment paper for an easier cleanup and better roasting results.

Questions About Recipes

→ Can I use a different grain instead of farro?

Absolutely! Quinoa or bulgur wheat work well as good substitutes.

→ How long does the salad stay fresh?

The salad stays fresh for about 3 days in an airtight container in the refrigerator.

→ Can I add protein to this salad?

Yes, grilled chicken, chickpeas, or beans are great options to add protein.

→ Is this salad gluten-free?

Farro is not gluten-free, but you can substitute gluten-free grains for a suitable option.