This summer farro salad is a great way to use up a bounty of fresh vegetables and greens.
- ¾ cup farro, rinsed (See Note)
- ½ teaspoon fine sea salt, divided
- 2 tablespoons freshly squeezed lemon juice (about 1 lemon)
- 2 tablespoons extra virgin olive oil
- 1 teaspoon Dijon mustard
- Freshly ground black pepper, to taste
- One 14-ounce can of chickpeas (‘low sodium’ or ‘no salt added’, if possible)
- 2 packed cups arugula, torn into bite-size pieces
- 2 small cucumbers, partially peeled, diced
- 1 large tomato, cut into ½-inch cubes (OR a few handfuls of cherry tomatoes, halved)
- ¼ cup golden raisins
- 2 tablespoons drained capers
- In a medium pot, bring 1 ¼ cups of water to a boil (See Note). Add the farro and ¼ teaspoon of salt (do not stir). Cover tightly with a lid, reduce the heat to low, and simmer for about 20 minutes, until all the water is absorbed and the farro is cooked through but still chewy. Turn the heat off and let the pot stand covered to steam for about 5 minutes. Then spread the farro onto a shallow dish or baking sheet in a single layer and cool a bit.
- Meanwhile, make the vinaigrette: In a small bowl, whisk together the lemon juice, oil, mustard, black pepper, and the remaining 1/4 teaspoon salt.
- Transfer the farro to a large mixing bowl and add the chickpeas, arugula, cucumbers, tomatoes, raisins, capers, and vinaigrette. Toss to combine, taste, and adjust the seasonings, if needed. You can eat it immediately but the salad is best after it sits for a while, about 30 minutes.
The typical grains to water ratio is 1 : 2. However, because farro is rinsed before cooking, it still retains some water in the grains, so the ratio I use here is 1 : 1 3/4.
- Serving Size: 1/6 of the recipe
- Calories: 356
- Fiber: 10.9 g
- Protein: 11.4 g
Keywords: farro, grain salad, tomatoes, cucumbers, arugula