Farro & Arugula Salad with Lemon Vinaigrette

Looking for a light, refreshing, and incredibly flavorful salad that’s perfect for a weeknight dinner or a weekend brunch? Then look no further! This Farro & Arugula Salad with Lemon Vinaigrette is a culinary masterpiece that combines the nutty earthiness of farro with the peppery bite of arugula, all perfectly balanced by a bright and zesty lemon vinaigrette. It’s a dish that’s both satisfying and healthy, packed with nutrients and bursting with fresh, vibrant flavors. Whether you’re a seasoned cook or a culinary novice, this recipe is easy to follow and guarantees delicious results. Prepare to be amazed by the simple elegance of this salad – a true testament to the power of fresh, high-quality ingredients.

Why You’ll Love This Farro & Arugula Salad with Lemon Vinaigrette

This Farro & Arugula Salad with Lemon Vinaigrette isn’t just a salad; it’s an experience. The combination of textures and flavors is simply divine. The chewy farro provides a satisfying base, while the peppery arugula adds a delightful kick. The lemon vinaigrette ties it all together, offering a bright, acidic counterpoint to the earthiness of the farro. But it’s more than just the taste; it’s also incredibly versatile. This salad is a blank canvas, easily customizable to your preferences and dietary needs. Want to add some grilled chicken or chickpeas for extra protein? Go for it! Craving some extra crunch? Toasted nuts or seeds are perfect additions. Feeling adventurous? Try incorporating different cheeses, fruits, or vegetables. The possibilities are endless!

Beyond its versatility, this salad is also incredibly healthy. Farro, a type of ancient grain, is packed with fiber, protein, and essential nutrients. Arugula is a nutritional powerhouse, rich in vitamins, minerals, and antioxidants. The lemon vinaigrette adds a boost of vitamin C and antioxidants, while being significantly lower in calories and fat compared to creamy dressings. This salad is the perfect way to enjoy a light yet satisfying meal that nourishes your body and pleases your palate. It’s a guilt-free indulgence that you can feel good about eating. Plus, it’s incredibly easy to make, requiring minimal cooking time and simple preparation steps. It’s the perfect recipe for busy weeknights when you want a healthy and delicious meal without spending hours in the kitchen.

Why You Should Try This Farro & Arugula Salad with Lemon Vinaigrette Recipe

In today’s fast-paced world, finding time to prepare healthy and delicious meals can feel like a challenge. This Farro & Arugula Salad with Lemon Vinaigrette is the perfect solution. It’s a recipe designed for convenience without compromising on flavor or nutrition. The simple preparation steps mean you can have this salad on your table in under 30 minutes, making it ideal for busy weeknights. Furthermore, this recipe offers a delightful balance of flavors and textures that will elevate your meal to a whole new level. The nutty farro complements the peppery arugula perfectly, creating a symphony of taste in your mouth. The bright and tangy lemon vinaigrette acts as the perfect conductor, bringing all the elements together in perfect harmony.

Beyond its deliciousness and convenience, this salad is also incredibly versatile. It’s a fantastic option for meal prepping, easily lasting for several days in the refrigerator. This means you can enjoy a healthy and flavorful lunch or dinner throughout the week without having to cook every day. Whether you are looking for a light and refreshing lunch, a vibrant side dish, or a satisfying main course, this Farro & Arugula Salad with Lemon Vinaigrette is a recipe that delivers on all fronts. It’s the perfect choice for those who appreciate healthy eating without sacrificing taste and convenience. Try it once, and you’ll understand why it quickly becomes a go-to recipe in your culinary repertoire.

Ingredients & Utensils for your Farro & Arugula Salad with Lemon Vinaigrette

• Farro: 1 cup (200g) – Choose pearl farro for its texture. Learn more about farro on Wikipedia.
• Arugula: 5 oz (140g) – Fresh and vibrant arugula is key for the best flavor.
• Lemon: 1 large, juiced and zested – Freshly squeezed lemon juice makes all the difference.
• Olive Oil: ¼ cup (60ml) – Use a high-quality extra virgin olive oil.
• Red Onion: ½ small, thinly sliced – Adds a delightful sharpness.
• Cherry Tomatoes: 1 cup (150g), halved – Adds sweetness and juiciness.
• Parmesan Cheese: ½ cup (40g), grated – Adds a salty, umami flavor (optional; omit for vegan).
• Salt: ½ teaspoon – To taste.
• Black Pepper: ¼ teaspoon – Freshly ground is best.
• Optional additions: Toasted pine nuts, sun-dried tomatoes, cucumber, chickpeas (for added protein).

Utensils:

• Medium saucepan
• Large mixing bowl
• Whisk
• Measuring cups and spoons
• Cutting board and knife
• Serving bowl

Detailed Recipe Steps for your Farro & Arugula Salad with Lemon Vinaigrette

1. Cook the farro: Rinse the farro under cold water. Combine the farro with 2 cups of water in a medium saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for about 20-25 minutes, or until the farro is tender but still slightly firm to the bite. Drain any excess water and set aside to cool slightly.
2. Prepare the vinaigrette: In a small bowl, whisk together the lemon juice, lemon zest, olive oil, salt, and pepper. **Taste and adjust seasoning as needed.**
3. Assemble the salad: In a large mixing bowl, combine the cooled farro, arugula, red onion, and halved cherry tomatoes. **Gently toss to combine.**
4. Dress the salad: Pour the lemon vinaigrette over the salad and toss gently to coat evenly. **Avoid over-tossing, as it can bruise the arugula.**
5. Add the cheese (optional): If using, sprinkle the grated Parmesan cheese over the salad.
6. Serve immediately or chill: This salad is delicious served immediately, but it also holds up well if chilled for later. If chilling, wait until just before serving to add the arugula to prevent it from wilting.

Pro Tip: For extra flavor, toast your pine nuts or other nuts in a dry skillet over medium heat for a few minutes until fragrant and lightly browned before adding them to the salad. This will add a delightful crunch and enhance the overall taste of the dish.

Tips and Variations for your Farro & Arugula Salad with Lemon Vinaigrette

This recipe is incredibly versatile and can be easily adapted to suit your taste preferences and dietary needs. Here are a few ideas:

• Add protein: Grilled chicken, chickpeas, or white beans would be delicious additions to boost the protein content of the salad.
• Add different vegetables: Feel free to experiment with other vegetables like cucumber, bell peppers, or roasted vegetables.
• Add more crunch: Toasted nuts (pine nuts, walnuts, almonds), seeds (sunflower, pumpkin), or croutons will add a delightful textural element.
• Spice it up: A pinch of red pepper flakes will add a subtle kick.
• Make it vegan: Simply omit the Parmesan cheese.
• Make it gluten-free: Ensure that your farro is certified gluten-free if needed.
• Avoid wilting arugula: Add the arugula just before serving, especially if you’re chilling the salad.
• Don’t overdress: Start with a smaller amount of vinaigrette and add more as needed to prevent the salad from becoming soggy.

Nutritional Values and Health Benefits of your Farro & Arugula Salad with Lemon Vinaigrette

This Farro & Arugula Salad with Lemon Vinaigrette is not only delicious but also incredibly nutritious. The combination of ingredients provides a wide array of vitamins, minerals, and antioxidants. Let’s break down the benefits:

• Farro: A good source of fiber, protein, and various vitamins and minerals, contributing to digestive health and sustained energy levels.
• Arugula: Rich in vitamins A, C, and K, as well as antioxidants, supporting immune function and overall health.
• Lemon: Packed with vitamin C and antioxidants, boosting the immune system and protecting against cell damage.
• Olive Oil: A source of healthy monounsaturated fats, beneficial for heart health.
• Cherry Tomatoes: A good source of lycopene, an antioxidant linked to various health benefits.
• Parmesan Cheese (optional): Provides protein and calcium.

Note: The exact nutritional values will vary depending on the specific ingredients used and portion sizes. For a precise nutritional breakdown, use a nutrition calculator with your exact ingredient quantities.

FAQ: Frequently Asked Questions about your Farro & Arugula Salad with Lemon Vinaigrette

Q: Can I make this salad ahead of time?

A: Yes, you can! However, it’s best to add the arugula just before serving to prevent it from wilting. The farro, vegetables, and vinaigrette can be prepared ahead of time and stored separately in the refrigerator.

Q: Can I use other types of greens instead of arugula?

A: Yes, you can substitute arugula with other greens like spinach, baby kale, or mixed greens. However, keep in mind that the flavor profile will change slightly.

Q: What if I don’t have Parmesan cheese?

A: No problem! You can omit the Parmesan cheese altogether, or substitute it with another cheese like feta or goat cheese. For a vegan option, simply leave it out.

Q: How long does the salad last in the refrigerator?

A: The salad will generally last for 3-4 days in the refrigerator when stored properly in an airtight container. However, for the best quality and flavor, it’s best to consume it within 2 days.

Q: Can I use different types of farro?

A: While pearl farro is recommended for its texture, you can also use other types of farro, such as semi-pearl or whole farro. Keep in mind that cooking times may vary.

Conclusion: Enjoy Your Delicious Farro & Arugula Salad with Lemon Vinaigrette!

This Farro & Arugula Salad with Lemon Vinaigrette is a true culinary delight – a symphony of textures and flavors that is both healthy and satisfying. Its versatility makes it adaptable to various tastes and dietary preferences, making it a perfect addition to your weekly meal plan. We hope you enjoy making and savoring this flavorful salad as much as we do. Don’t hesitate to share your experience in the comments below and let us know how you customized your own version! And if you’re looking for more amazing recipes, be sure to check out OviaRecipes for more inspiration! Happy cooking!

Farro & Arugula Salad with Lemon Vinaigrette

A vibrant and healthy salad featuring nutty farro, peppery arugula, and a bright lemon vinaigrette. Perfect for a light lunch or side dish.

Print Recipe Pin Recipe

Prep Time 15 minutes mins

Cook Time 30 minutes mins

Total Time 45 minutes mins

Course Main Course, Salad

Cuisine American, Mediterranean

Servings 4 servings

Calories 350 kcal

Equipment

• Medium saucepan
• Large bowl
• Whisk

Ingredients

  

Main Ingredients

• 1 cup Farro
• 2 cups Water
• 5 ounces Arugula
• 1 cup Cherry Tomatoes halved
• 1/2 Cucumber diced
• 1/4 Red Onion thinly sliced
• 1/2 cup Feta Cheese crumbled

Vinaigrette

• 2 tablespoons Lemon Juice
• 3 tablespoons Olive Oil
• 1 teaspoon Dijon Mustard
• to taste Salt and Pepper

Instructions

 

Instructions

• Rinse the farro under cold water.
• Combine farro and water in a medium saucepan. Bring to a boil, then reduce heat and simmer for 25-30 minutes, or until tender.
• Drain any excess water and let the farro cool slightly.
• In a large bowl, whisk together lemon juice, olive oil, Dijon mustard, salt, and pepper.
• Add the cooled farro, arugula, cherry tomatoes, cucumber, and red onion to the bowl. Toss gently to combine.
• Gently stir in the crumbled feta cheese.
• Serve immediately or chill for later.

Notes

For a heartier salad, add grilled chicken or chickpeas. You can also substitute other greens for the arugula, such as spinach or kale.

Keyword arugula, easy, farro, healthy, lemon, quick