Published 2/16/2021 • Updated 8/8/2022 Looking for other amazing salad recipes? Check out all of our favorite healthy salads and make them for meal prep over the next few weeks! When it comes to salad making, there are so many different directions you can go. We have salads on Fit Foodie Finds that don’t even have any lettuce like these chicken salad recipes. We have broccoli salad recipes, egg salad recipes, and all of these delicious kale recipes! We’re excited about this farro salad because it packs so much nutrition into one recipe and is made with a favorite grain of ours –> FARRO!
What is farro?
Farro is a coarse whole grain that is part of the wheat family. It is popular in Italian cuisine and has a nutty flavor and texture similar to barley. What does farro taste like? Farro has more of a bite to it than rice as it is typically cooked al dente. It has a nutty flavor and is most comparable to barley.
What is farro salad made of?
Farro salad is made up of a base of cooked farro. In addition there are bright, fresh flavors involved including raw veggies such as raddish and microgreens , blanched asparagus, and a delicous lemon vinaigrette.
160 calories1g fat33g carbs3g fiber 0g sugar6g protein
Now that you know all about farro, it’s time to dig into this farro salad (literally). Below you’ll find the ingredients needed + tips and tricks for making this salad!
Farro Salad Ingredients + Swaps
We crafted this salad so that there was a little bit of every ingredient in every bite! Let’s break down all of the ingredients!
Farro
The star of this recipe is the farro! Farro is packed with fiber, protein, and other nutrients! It is a great addition to any salad because it also has an amazing texture. Farro does take a little bit of time to cook, so be sure to start the farro first, before preparing the rest of this salad! If you don’t have farro, don’t worry. You can substitute the farro with wheat berries, quinoa, barley, or even short grain brown rice!
Microgreens
Microgreens are delicious greens that are packed with a lot of flavor. We used radish microgreens so they have a bite to them. Feel free to use whatever microgreens are your favorite. A great substitution for microgreens are ANY green! Arugula, spinach, or even massaged kale would work!
Asparagus
The asparagus in this recipe adds an amazing crunch and flavor to the salad! We use blanched asparagus so it is cold, crunchy, and delicious. Scroll down to learn how to blanch asparagus. PS: you can also use our roasted asparagus recipe instead of blanching.
Radishes
If you want to add peppery flavor and crunch to any salad, radishes are a great option. They are packed with nutrients and give your salad amazing color.
Red Onion
One of the healthiest vegetables on the market is a red onion. Red onions are packed with nutrients and give salads amazing flavor. Don’t like raw onion? Feel free to use green onion or caramelize onions before adding them to the salad!
Sunflower Seeds
Every salad needs a seed or a nut! Sunflower seeds seemed like the perfectly bite sized crunch for this salad. If you don’t have sunflower seeds you could use sesame seeds, slivered almonds, or any nut.
Dried Cranberries
The sweetness of the dried cranberries gives this salad a balanced palette. Don’t forget them! Are your dried cranberries a little dried out? Soak them in water for about 15 minutes and watch them plump right up. Any dried fruit will work in this salad! Raisins, dried apricot, or even dried cherries would also be delicious.
Goat Cheese
Goat cheese is a tangy and magnificent soft cheese that is perfect when it is crumbled in salad! It’s also lovely when a little bit of the goat cheese melts and gives this salad a creamy texture! Not a fan of goat cheese? Feta or shaved parmesan would also be delicious in this salad!
White Beans
This recipe is vegetarian, but we wanted to add even more protein by adding in white beans! Just be sure to rinse the beans if you buy canned beans!
Lemon Vinaigrette
We used our bright lemon vinaigrette in this recipe. It brightens up this salad so much. And? It is a healthy dressing that takes only minutes to prepare!
Quick Instructions
How to Blanch Asparagus
Why blanch asparagus? It helps the asparagus keep its crunch for longer and it brings out the flavor of the asparagus. Trust me, you won’t regret blanching!
Olive oilBalsamic vinegarWhite wine vinegarDijon mustardMaple syrupTahiniSaltPepper
Serving Suggestions
To be quite honest, we love eating this farro salad with asparagus by itself. It’s not only veggie-packed, but protein packed too. If you’re hoping to serve this next to a meat protein, here are some options below:
Salad Ideas
Moroccan Salad with Crispy Chickpeas Best Kale Salad RecipesQuinoa Tabouli RecipeMediterranean Quinoa Salad
