My sister is visiting for a couple of weeks, so instead of eating out or going to my mom’s, I invited everyone over. I asked my daughter what she wanted and she immediately requested my Balsamic Maple Glazed Salmon. While browsing Pinterest she found a Farro & Arugula Salad that sounded sensational, and with a few small changes I agreed to make it. With a few extra items on the menu, the meal was light, refreshing and healthy — and everyone loved it.
If you haven’t tried farro, it’s the Italian name for emmer wheat, an ancient grain from the Fertile Crescent in western Asia. Often mistaken for spelt because of similar flavor and texture, farro is available as perlato (pearled, cooks in about 20–25 minutes) or semi-perlato (semi-pearled, needs longer cooking and often soaking). Semi-perlato retains more of the bran, so it has more fiber and nutrients. Farro also comes in long, medium or cracked varieties.
Farro has a roasted, nutty flavor and a pleasant chewy texture. Its tougher husk makes it harder to process than many modern grains, but that same husk helps preserve the grain’s nutrients. Compared with common wheat, farro is higher in fiber and protein and is a good source of magnesium and B vitamins.
This salad was a huge hit at our dinner and has become a new favorite in our house. It’s wonderful as a side or easily turned into an entrée by adding grilled chicken. It also makes a reliable, attractive dish to serve when entertaining.
We had leftovers the next day; I tossed in some smoked chicken and enjoyed it for lunch — delicious.
I hope you’ll try this — I think you’ll love it.
Farro & Arugula Salad with Honey Lemon Dressing
Yield: 6 side-dish servings
Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes
A light, healthy salad that works any time of year.
Ingredients:
Salad:
- 1 cup (about 16 oz / 454 g) dry farro
- 1 1/2 cups water (355 ml) — adjust if needed for cooking the farro
- 1/2 lb (227 g) baby arugula
- Handful of Marcona almonds
- 1/2 cup sliced cherry tomatoes
- 1/3 cup Niçoise olives
- 1/2 cup good-quality feta, crumbled
Dressing:
- Juice of 1 lemon (about 1/4 cup / 59 ml)
- Extra-virgin olive oil, about 1/3 cup (78 ml), or to taste
- 1–2 teaspoons honey (7–14 g), adjust to taste
Directions:
- Bring the water to a boil in a saucepan. Add the farro, reduce heat, cover and simmer until tender, about 20–25 minutes for pearled farro. Drain any excess water and let the farro cool to room temperature.
- Prepare the dressing: squeeze the lemon into a small bowl, then whisk in the olive oil until combined. Add honey to taste and whisk again to emulsify. Adjust lemon, oil and honey to your preferred balance.
- In a large bowl combine the cooled farro, baby arugula, sliced cherry tomatoes, Niçoise olives, Marcona almonds and crumbled feta. Toss gently with the dressing and season with salt and freshly ground black pepper to taste.
Adapted from: Proud Italian Cook