This farro salad is the most delicious easy and healthy grain salad! It’s filled with roasted vegetables, creamy feta cheese, and crunchy walnuts, and is perfect for meal prep.
I love experimenting with different whole grains in my kitchen. There are so many delicious options! Quinoa and brown rice are my usual staples, but lately I’ve been obsessed with farro. It has a nice chewy texture and slightly nutty flavor that I love!
Whenever I’m in a meal prep rut, I’ll make a big grain salad. I cook a big batch of grains, roast a few different veggies, and mix them all together. I love to add something creamy to the salad, such as avocado, tahini, or a soft cheese. So simple, healthy, and delicious!
This farro salad features some of my favorite summertime veggies: asparagus, corn, and cherry tomatoes. There is also lots of garlic, fresh basil, and chickpeas for a boost of protein. My favorite part of this salad might just be the walnuts, though! They add such a great unexpected crunch.
How to Cook Farro
There are a lot of instructions out there about how to cook farro. My favorite method that has never failed me is the pasta method. Honestly, this is also the easiest method, and works every time for me!
- Bring a large pot of water to a rolling boil (just as if you were cooking pasta).
- Add your farro and reduce to a simmer.
- Cook for 25-30 minutes until desired consistency is reached. I prefer a slightly chewier farro.
- Drain the excess water from the pot.
- Fluff farro with a fork, then use any way you’d like!
Main Ingredients Of This Farro Salad + Some Nutrition Notes
- Farro: Farro is a type of wheat grain. It’s an excellent source of fiber, and has more than most grains! It is also higher in protein than other grains like brown rice.
- Asparagus: Asparagus is a good source of many vitamins, including A, C and K. It’s also an excellent source of folate, which is very important during pregnancy to prevent neural tube defects.
- Tomatoes: Tomatoes have many antioxidants, including lycopene. This antioxidant, which gives tomatoes their red hue, is actually more abundant in cooked tomatoes, like the ones in this farro salad!
- Feta Cheese
If you love this farro salad recipe, you may also like
- Spring Pasta with Lemon, Asparagus, Mushrooms and Peas
- Whole Wheat Pasta Salad with Roasted Vegetables and Tuna
- Halloumi, Couscous, and Roasted Vegetable Salad
This farro salad is the most delicious easy and healthy grain salad! It’s filled with roasted vegetables, creamy goat cheese, and crunchy walnuts, and is perfect for meal prep.
- 1 cup farro
- 1 pint cherry tomatoes
- 4 cloves garlic, sliced
- 1 bunch asparagus, woody ends removed, and chopped
- 1–2 tbsp avocado oil
- 1 ear corn
- 1 can low sodium chickpeas, drained and rinsed
- 2 handfuls fresh basil, chopped
- Zest of 1 lemon
- Juice of 1 lemon
- Extra virgin olive oil
- 1/4 cup chopped walnuts
- 1/3 cup feta cheese
- Preheat oven to 410 degrees F.
- Bring a large pot of water to a rolling boil. Add farro, reduce to simmer, and cook for 25-30 minutes until desired consistency is reached. Drain excess water.
- While farro cooks, roast the vegetables. Toss cherry tomatoes, garlic, and asparagus with avocado oil. Season with salt and pepper to taste. Roast for 20 minutes, until tomatoes are burst and wrinkly.
- Toss cooked farro, roasted vegetables, chickpeas, and basil together in a large bowl with lemon zest, lemon juice, and a generous drizzle of olive oil.
- Sprinkle with feta cheese and walnuts.
- Serve warm or cold – it tastes delicious either way!
- Farro does not expand as much as other grains like rice, so if you sub another grain, reduce the dry measurement to 1/2 or 2/3 cup.
- Store in an airtight container in the fridge for up to 5 days.
Keywords: farro salad, roasted vegetables, grain salad
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