RecipesFrom the test kitchen
Farro Salad with Arugula, Sun-Dried Tomato and Toasted Almonds
A chewy, fiber-rich farro salad tossed with peppery arugula, sweet sun-dried tomatoes, and crunchy toasted almonds.
Farro is an ancient wheat with a satisfying, chewy bite and a generous amount of fiber, which makes it an ideal base for a filling grain salad. Here it is tossed while still warm with peppery arugula that wilts just slightly, chopped sun-dried tomatoes for a sweet-savory punch, and toasted almonds for crunch and healthy fat. Fresh parsley and a bright lemon and garlic dressing tie it together. The salad tastes even better after an hour of resting, so it is a smart choice for meal prep, potlucks, or a lunch that travels well without wilting into mush.
Method
- 1
Cook the farro in a pot of salted boiling water for 25 to 30 minutes until chewy-tender, then drain.
- 2
Toast the chopped almonds in a dry skillet over medium heat for three minutes until golden and fragrant.
- 3
Whisk together the garlic, lemon juice, grated lemon peel, olive oil, salt, and pepper for the dressing.
- 4
While the farro is still warm, toss it with the sun-dried tomatoes and half the dressing.
- 5
Let the farro cool for ten minutes, then fold in the arugula, parsley, and remaining dressing.
- 6
Top with the toasted almonds and an extra grind of pepper just before serving.
Why this scores well
Original analysis by NutriVerdict
This salad is anchored by whole-grain farro, which carries fiber, plant protein, and magnesium in every chewy bite. Peppery arugula adds vitamin K, folate, and vitamin A for very little energy, while sun-dried tomatoes concentrate lycopene, potassium, and vitamin C. Almonds bring vitamin E, magnesium, and monounsaturated fat that make the plate more satisfying, and fresh parsley layers in more vitamin K and vitamin C. The lemon dressing adds brightness and a little extra vitamin C without heavy calories.
Tips
- Tossing the sun-dried tomatoes with warm farro lets them soften and release their sweetness.
- Add the arugula only once the farro has cooled so the leaves stay green rather than fully wilting.
What this plate is built on
This recipe leans on foods that are good sources of vitamin c, calcium, magnesium, dietary fiber and potassium. The recipe density score above is the average Nutrient Density Score of its whole foods, computed the same way for every recipe on the site.
Storage and make-ahead
Refrigerate the dressed farro base for up to three days in an airtight container, keeping the greens and almonds separate. Combine everything just before serving so the arugula stays fresh. This salad does not freeze well because the grains and greens lose their texture.
Variations and swaps
- Crumble in a little feta or shaved Parmesan for a salty, savory finish.
- Add a can of drained chickpeas to raise the protein and make it a fuller meal.
- Swap the almonds for toasted walnuts or pumpkin seeds for a different crunch.
What to serve it with
Serve the salad on its own as a light lunch or alongside grilled chicken or fish for a fuller plate. A wedge of lemon on the side lets diners brighten it to taste. Crusty bread and a bowl of olives make it feel like a Mediterranean spread.
Note: This describes the nutrients in the ingredients and is not a personalized dietary recommendation.
Frequently asked questions
What if I cannot find farro?
Pearled barley, spelt, or wheat berries all make good substitutes with a similar chewy texture and fiber. Cooking times vary, so simmer until each grain is tender but still has bite. Drain any excess water before dressing.
Can I make this salad ahead?
Yes, and it improves with time. Prepare the farro, tomatoes, and dressing up to two days ahead and refrigerate, then fold in the arugula, parsley, and almonds shortly before serving. This keeps the greens crisp and the nuts crunchy.
How do I keep the almonds crunchy?
Store them separately and add them right before eating, since sitting in dressing softens them. Toasting draws out their flavor and helps them hold up a little longer. A quick re-toast revives any that have gone soft.
More recipes
All recipesHigh-Protein Breakfast Bowl
A savory tofu-and-amaranth bowl that spreads its protein across plant and dairy sources to actually keep you full.
DinnerIron-Rich Lentil Stew
A thick, weeknight lentil stew loaded with dark leafy greens and finished with a bright squeeze of lemon to help your body use the plant iron.
DinnerLow-Sodium Salmon Plate
A bright, dinner-worthy salmon plate that builds flavor from fresh herbs and citrus instead of salt.