this Arugula Farro Salad The recipe is full of superfood ingredients, dressed in a delicious sun-dried tomato dressing. Serve this Arugula Farro Salad hot or cold!
I love hearty entrée salads full of vegetables, beans, and grains! This arugula farro salad recipe checks all the superfood boxes! So, if you want a delicious summer salad with fresh vegetables, look no further. And this arugula farro salad is dressed in sun-dried tomato dressing, or choose from other recommended salad dressing options.
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What is Farro?
faro An ancient crop that has been around for thousands of years. It contains fiber, protein, vitamins, minerals and antioxidants. It is a great alternative to refined grains and can easily be added to salads, soups and other dishes.
It’s a much healthier alternative to white rice or other refined grains.
One-quarter cup (47 grams) of organic, whole-grain emmer farro contains:
- Calories: 170
- Sugars: 34 grams
- Fat: 1 gram
- Fiber: 5 grams
- Protein: 6 grams
- Vitamin B3 (niacin): 20% of the RDI
- Magnesium: 15% of the RDI
- Zinc: 15% of the RDI
- Iron: 4% of the RDI
Arugula Farro Salad Ingredients
- Arugula: Unlike its lighter salad green counterpart, arugula’s flavor is described as peppery, spicy and slightly nutty, which makes sense considering it’s in the same family as mustard greens.
- Romaine Lettuce: Romaine lettuce adds a crunchy element to farro salad.
- Farro: 1 cup of dry farro yields 2 cups of cooked farro. It can be served cold, as in this Arugula Farro Salad recipe. Or can serve hot.
- Water: Water used to cook farro – 1 cup dry farro and 2 cups water.
- bit: I used cooked beets from Trader Joe’s.
- Tomatoes: I used comparable tomatoes, large juicy tomatoes cut into quarters.
- Cucumber: English cucumbers have fewer seeds and keep the salad from getting soggy.
- Red Onion: The red onion in this salad is fresh, tangy and delicious.
- Olives: I chose Kalamata olives because I love their salty flavor with the ingredients.
- Vegan Feta: I make homemade vegan feta cheese made from tofu.
- Avocado: Avocado salad is fresh and creamy.
- White Beans: Although not included in the ingredients picture, I often add cannellini beans to this salad recipe.
Arugula substitutes farro salad ingredients
- Substitute any green of your choice such as kale, red lettuce or collard greens.
- Bulgar or wheat berries are similar to farro in taste and texture.
- The best alternative to beets is sweet potatoes.
- Cherry tomatoes are similar, yet smaller than comparable tomatoes.
- Persian cucumber instead of English cucumber in the recipe.
- Green onion or yellow onion is an excellent alternative to red onion.
- Black or green olives replace Kalamata olives.
- Many vegan feta cheese brands are available for purchase. Or skip it if you don’t eat tofu.
- Choose any bean with beans in the salad.
How to cook farro
Farro is an easy grain to cook.
- Add 2 cups water, 1 cup farro and two pinches of salt to a medium saucepan.
- Bring the contents of the pan to a boil.
- Reduce the heat to medium-low and do not cover the pan.
- Cook for 20-25 minutes until most of the liquid is absorbed.
- If liquid remains in the pan, drain the remaining liquid.
- Fluff with a fork.
- If serving cold, allow to cool to room temperature before refrigerating.
- Serve immediately if eaten hot.
How to Make Arugula Farro Salad
- Chop the romaine lettuce and combine with the arugula in a dish, large bowl, or individual bowl.
- Cook the farro, let cool and refrigerate until ready to assemble the salad.
- Chop the vegetables and wash the white beans.
- Begin layering the ingredients on top of the greens by adding half of each ingredient evenly to the dish/bowl.
- Repeat until all ingredients are on top of the salad.
- Sprinkle with tofu feta, if using.
- Add grilled or baked tofu for extra protein.
Sun-Dried Tomato Dressing Ingredients
- Sun-Dried Tomatoes: I used sun dried tomatoes Without oil, just dehydrated tomatoes. You can dehydrate tomatoes with a dehydrator.
- Red Wine Vinegar: Red wine vinegar is a popular choice for vinaigrettes and is often used in marinades and peeling solutions. It is sour and delicious.
- Water: Water thins dressings and acts as an emulsifier in salad dressings.
- Tahini: Tahini provides an extra dose of flavor.
- Vegan yogurt: I used unsweetened, unflavored vegan yogurt.
- Maple Syrup: Maple syrup is a way to naturally sweeten dressings without using refined sugar.
- Salt Pepper: 1 pinch of salt and pepper enhances the flavor of the dressing.
- Italian Spices: A blend of herbs present in Italian seasonings typically includes basil, oregano, rosemary, thyme, and marjoram, along with other herbs and spices, sometimes making an appearance.
- Garlic/Onion Powder: Garlic and onion powder add extra flavor to the dressing.
Substitute sun-dried tomatoes for dressing ingredients
- Water-roasted red bell peppers are similar in taste and texture to sun-dried tomatoes.
- Balsamic vinegar is an excellent alternative to red wine vinegar.
- Instead of tahini, add another tablespoon of vegan, unsweetened yogurt.
- Silken tofu can be used instead of vegan yogurt.
- Agave nectar or date syrup is an alternative to maple syrup.
- Choose salt-free salt substitutes when avoiding sodium.
- They make a great alternative because they contain many of the same herbs as Italian seasoning (in bold)—parsley, sage, mint, oregano, thyme, and marjoram.
- Choose all garlic powder or all onion powder except one or the other.
Alternative dressing suggestions
For alternative dressings, if you’re not a fan of sun-dried tomatoes, I recommend these dressing alternatives.
Recipe FAQs
Farro is a highly nutritious grain. It is an excellent source of protein, fiber and nutrients such as magnesium, zinc and B vitamins.
Farro is rich in fiber, making it healthy for digestion and weight loss. It is an anti-inflammatory food.
Farro is made from wheat, so it is not gluten-free.
advice
- Cook the farro first while you prepare the other ingredients so it has time to cool. Or, make it ahead of time.
- If following a gluten-free diet, replace farro with quinoa.
- Do not cut or add avocado until ready to serve to avoid browning over time in the refrigerator.
- If serving with tofu feta cheese, make the tofu feta cheese in advance.
- Serve as an entrée salad or side salad.
- Make the dressing in advance, so it has time to chill.
- When serving the salad warm, do not chill the farro.
- Remove chilled farro and fluff with a fork for chilled salad before adding to salad.
Try this hearty arugula farro salad recipe with sun-dried tomato dressing for a delicious summer weeknight meal.
More vegan salads to try this summer
If you like this arugula farro salad recipe, give us a 5-star review and comment below. We want to hear from you!
📖 Recipe
Arugula Farro Salad
this Arugula Farro Salad The recipe is full of superfood ingredients, dressed in a delicious sun-dried tomato dressing. Serve this Arugula Farro Salad hot or cold!
material
Sun dried tomato dressing
instructions
Cooking farro
In a medium saucepan, combine 1 cup dry farro, 2 pinches salt, and 2 cups water and bring to a boil.
Stir, reduce heat to medium-low, and let cook for 20-25 minutes.
Drain the farro in a colander if there is any liquid left in the pan.
Fluff with a fork.
Allow farro to cool to room temperature and serve warm or refrigerated if serving cold.
Assemble the salad
Combine arugula with chopped romaine lettuce and place on a platter, large bowl, or individual bowls.
Spread ½ of the farro, beets, onion, tomato, cucumber, olives, avocado and feta cheese, layering the ingredients evenly over the greens.
Then, repeat by layering the rest of the ingredients on top of the salad mixture.
Sun dried tomato dressing
Add all ingredients to a high speed blender.
Transfer the dressing to a bowl and store in a refrigerator until ready to serve.
Serve with grilled or baked tofu if desired.
Comment
- Cook the farro first while you prepare the other ingredients so it has time to cool. Or, make it ahead of time.
- If following a gluten-free diet, replace farro with quinoa.
- Do not cut or add avocado until ready to serve to avoid browning over time in the refrigerator.
- If serving with tofu feta cheese, make the tofu feta cheese in advance.
- Serve as an entrée salad or side salad.
- Make the dressing in advance, so it has time to chill.
- When serving the salad warm, do not chill the farro.
- Remove chilled farro and fluff with a fork for chilled salad before adding to salad.
nutrition
Calories: 148kcalSugars: 12gProtein: 4gFat: 3gPolyunsaturated Fats: 3gSodium: 250mgPotassium: 732mgFiber: 8gSugar: 3gVitamin A: 9781IUVitamin C: 16mgCalcium: 90mgIron: 2mg
Oh! My name is Kathy, I am a retired high school English teacher and vegan enthusiast and blogger. My entire blog is completely plant-based vegetarian. I truly believe that what we eat and how we live determines our health and the preservation of our planet! 🙂
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