Spring Greek Farro Salad Recipe: A Healthy Dose of Ancient Grains and Spring Greens
Farro salad takes a swing at Greece and wins with this delicious recipe, full of spring arugula, chickpeas, and a light vinaigrette to match.
Spring is my favorite season for a number of reasons. Most notably, the vegetables that come into season are by far the most exciting and delicious to cook/un-cook with. This farro salad recipe is a twist on classic Greek salad with peppery arugula, fiber-full farro, and protein-packed chickpeas in there to strengthen the already delicious flavors and bulk up the texture. This salad makes for a great side dish, but it is filling enough as the main attraction.
Farro is an Italian grain with a nutty flavor and delicate chew. It is gaining popularity in the U.S. for its nutritional profile and overall versatility. While it is not gluten-free, farro is much lower in gluten than commercial wheat varieties and is safe for people with mild wheat sensitivities. Meanwhile, its wholegrain variety is rich in B vitamins and offers important minerals like manganese and zinc. Farro is also rich in fiber and protein. And because it takes longer to digest, it keeps your hunger at bay.
In this farro salad recipe, the grain adds a subtle nutty flavor alongside robust texture. Each bite becomes more substantial and delicious, especially with chickpeas in tow. Meanwhile, arugula offers a punch that ignites your taste buds and keeps you craving more. Enjoy!
Greek Farro Salad Recipe with Arugula and Chickpeas
For the salad
- 1 cup farro, cooked according to package instructions
- 5 cups lightly-packed fresh arugula
- 1 (12-ounce) can chickpeas, drained and rinsed
- 1 large cucumber, seeded and chopped
- 1 red bell pepper, seeded and chopped
- 1 cup kalamata olives, pitted and chopped
- ½ cup feta cheese, crumbled
- Large handful fresh flat-leaf parsley, chopped
- ¼ teaspoon cumin powder
- Salt and pepper to taste
For the vinaigrette
- 1/3 cup extra-virgin olive oil
- Juice of 2 lemons
- 2 tablespoons maple syrup
- 2 garlic cloves, minced
- Few dashes red pepper flakes
- Salt and pepper to taste
Combine the cooked farro in a large bowl with the remainder of the salad ingredients. Toss together until evenly combined.
In a small bowl, whisk together all of the vinaigrette ingredients. Pour the vinaigrette over the salad mixture and use two spatulas to toss the salad until the sauce is evenly dispersed. Check for seasonings and add more salt and pepper if necessary.
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