Hearty Farro Salad

This farro salad recipe mixes fresh veggies and a tangy dressing with this hearty whole grain! It makes a satisfying…

A Couple Cooks – Recipes worth repeating.

This farro salad recipe mixes fresh veggies and a tangy dressing with this hearty whole grain! It makes a satisfying side dish or lunch salad.

Farro Salad

Need a killer side salad or a fun lunch salad? Here’s a recipe that works as both: this Hearty Farro Salad! Farro is an ancient grain with a chewy texture and nutty flavor that’s burst on the scene in the past few years. It’s great as a side dish seasoned with garlic and herbs, but it’s also ideal for grain salads. This one is our new ultimate, pairing the whole grain with juicy tomatoes, earthy mushrooms, feathery arugula, savory pops of cheese, and a zingy vinaigrette.

Ingredients in this farro salad

This farro salad is fresh and veggie-packed, perfect as a side dish for dinner or as a lunch salad. You can save it up to 4 days refrigerated, so we typically use it for both! The flavor is Mediterranean-style, with a beautiful rainbow of jumbled vegetables. Here are the main ingredients you’ll need to make this farro salad:

  • Farro: pearled or semi pearled
  • Shallot and garlic
  • Cherry tomatoes, rainbow if possible
  • Button or cremini mushrooms
  • Carrot
  • Fresh herbs: fresh chives, mint or basil
  • Baby arugula: use only baby arugula here! Standard arugula has too strong of a flavor. For a substitute, use other baby greens.
  • Manchego cheese: or use Parmesan or fontina cheese (omit for vegan)
  • Lemon juice
  • Dijon mustard
  • Olive oil
Farro Salad

Types of farro

Farro is a whole grain that’s plump and chewy, with a texture similar to barley. It’s been a staple in Italian cuisine for centuries and recently spread to global popularity. Farro can be boiled on the stovetop, cooked in a rice cooker, or in a pressure cooker (Instant Pot). There are a few types you can find in American grocery stores:

  • Pearled farro has all of the bran removed from the grain, making it quicker to cook but removing some fiber. The cook time is 15 to 20 minutes.
  • Semi-pearled farro has part of the bran removed, retaining some additional fiber. The cook time is 25 to 30 minutes.
  • Whole farro is the whole grain and takes the longest to cook, but it’s harder to find in grocery stores (in the US). So this farro salad works with pearled or semi pearled!

Keep in mind: the labeling of this grain in the grocery store can be confusing. Many packages don’t contain the words pearled or semi-pearled (looking at you, Bob’s Red Mill). Check the cook time on the package as a guide.

Farro

Tips on substitutions

This farro salad is pretty forgiving, and you can substitute or add different vegetables or cheese to taste. Here are a few ideas:

  • Mushrooms: omit if you’re not a mushroom fan, but the raw mushrooms add a great earthy flavor and soft texture here!
  • Baby arugula: don’t substitute standard arugula sold in bunches; it’s much too spicy! Use other baby greens like baby spinach or baby kale.
  • Cheese: Manchego cheese is a Spanish cheese with a sweet, fruity flavor and firm texture that’s fabulous here! If you can’t find it, try Parmesan shavings instead. Or for a fun variation use Fontina cheese (like this Farro with Roasted Vegetables). You can also omit the cheese for vegan.
  • Tomatoes: Out of season, look for greenhouse or hydroponic cherry tomatoes. Or add ripe, local cherry tomatoes in summer! For allergies, try another red vegetable like red pepper.
Farro Salad

Ways to serve this farro salad

This farro salad is so versatile and works with many different meal concepts. Here are some ideas:

How do you plan to serve it? Let us know in the comments below!

More farro recipes

Farro is one of our favorite grains (though of course, don’t forget quinoa!). Here are a few more farro recipes to use up your bag:

This farro salad recipe is…

Vegetarian. For vegan, plant-based and dairy-free, omit the cheese.

Print
Farro Salad

Hearty Farro Salad


  • Author: Sonja Overhiser
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Yield: 6

Description

This farro salad recipe mixes fresh veggies and a tangy dressing with this hearty whole grain! It makes a satisfying side dish or lunch salad.


Ingredients

  • 1 cup dry farro (pearled or semi pearled)
  • 1 teaspoon kosher salt, divided
  • 1 shallot, minced
  • 1 small garlic clove, minced
  • 1 cup cherry tomatoes, halved or quartered
  • 4 ounces button or cremini mushrooms, thinly sliced
  • 1 carrot, peeled and thinly sliced
  • ¼ cup chopped fresh herbs (like fresh chives, mint or basil)
  • 2 cups baby arugula (or other baby greens)
  • ½ cup Manchego cheese, sliced into chunks (or Parmesan shavings or fontina cheese; omit for vegan)
  • 2 tablespoons lemon juice
  • 1 teaspoon Dijon mustard
  • ½ teaspoon dried oregano
  • 3 tablespoons olive oil

Instructions

  1. Cook the farro: Rinse the farro under cold water in a fine mesh strainer. In a large saucepan, place the farro, 3 cups water and ½ teaspoon of the kosher salt and bring it to a boil. Reduce the heat to a simmer, cover, and cook until the grains are tender, about 15 to 20 minutes for pearled farro and 25 to 30 minutes for semi-pearled farro. Taste test a grain to see if it is tender (if the package is unmarked, just cook until tender). Drain any excess water. Stir in the additional ¼ teaspoon salt. Place on a baking sheet in a single layer and place in the freezer for 3 minutes until room temperature. (This step can be completed up to 2 days in advance; refrigerate the farro until making the salad.)
  2. Prep the veggies: Meanwhile, chop the shallot, garlic, cherry tomatoes, mushrooms, carrot, and fresh herbs as noted in the ingredient list above. Place the veggies in a large bowl, then add the baby arugula, cheese, and farro. 
  3. Make the dressing: In a medium bowl, whisk together the lemon juice, Dijon mustard, oregano, and ¼ teaspoon kosher salt. Gradually whisk in the olive oil 1 tablespoon at a time, until creamy. 
  4. Serve: Add the dressing to the bowl with farro and vegetables and toss. Taste and add another pinch or two of salt if desired. (Stores up to 4 days refrigerated; you may need to add a pinch or two more salt after refrigeration since it can dull the flavors.)
  • Category: Side dish
  • Method: Salad
  • Cuisine: Salad
  • Diet: Vegetarian

Keywords: Farro salad

A Couple Cooks - Recipes worth repeating.

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The post Lemon Chicken Artichoke Pasta Salad. appeared first on How Sweet Eats.

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Oh how I live for a good pasta salad.

lemon chicken artichoke pasta salad

Did you know I really didn’t care for pasta salad at all until a few years ago? I do not love the traditional italian style pasta salad. But I do love heartier pasta salads with a homemade vinaigrette and lots of my favorite add-ins. Which just so happens to not be salami.

Grilled chicken, artichokes, parmesan, lemon vinaigrette and lots of herbs. DELISH.

lemon chicken artichoke pasta salad ingredients

This pasta salad is going to be your new BFF for 2022. If you need a dish to take to a friend’s house, a potluck, make for a BBQ or have as a delish side at home with dinner, this is it. It’s filling and flavorful and superb!

Everyone loves it too, so there is that. 

chopped grilled chicken

This is what you need for the lemon chicken pasta salad:

  • Your favorite cut of pasta. You know how much I love this trottole! I used to find it at Target, but now I get it on amazon. 
  • Grilled chicken or even a rotisserie chicken. Leftover chicken works too. Shredded or chopped. 
  • A can of artichoke hearts, of course.
  • Pine nuts! All toasty and golden and fragrant. 
  • Parmesan cheese. In what is one of the ONLY times I will ever recommend bagged cheese, I actually prefer a store-bought parmesan that has larger shreds that I make at home. I find that it holds up really well in the pasta salad, especially overnight or in leftovers.
  • Fresh herbs! I’m always partial to basil and parsley when it comes to a dish like this.
  • Lemon vinaigrette. One of my go-to dressings. It’s easy and works with a lot of different dishes. It’s mild but has a hint of spring flavor that can’t be beat. 

lemon chicken artichoke pasta salad

Oh and yes… I realize I’m heavily on the lemon + herb + artichoke train right now. And pasta train! But this combo is just incredibly delicious come spring. It’s the first flavor mash up I think of when the weather starts warming up and I love that it can be taken all through summer too! 

pouring dressing on lemon chicken artichoke pasta salad

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lemon chicken artichoke pasta salad

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The post Lemon Chicken Artichoke Pasta Salad. appeared first on How Sweet Eats.

Grated Egg Avocado Asparagus Salad

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Vibrant Celery Salad with Dates & Pistachios

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The post Peanut Butter Breakfast Oatmeal Bowl appeared first on Skinnytaste.

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Peanut Butter Breakfast Oatmeal Bowl
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Easy Chickpea Salad

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The chickpea salad sandwich filling to make in bulk for easy lunches and snacks all week. A perfect vegetarian or vegan sandwich option.

Continue reading Chickpea Salad Sandwich on 101 Cookbooks

If you’re looking for low-lift, substantial, vegetarian or vegan sandwich ideas, you’re going to want to make a deli-sized container of this chickpea salad sandwich filling. It’s not only perfect for really great chickpea salad sandwiches, it’s also a favorite filing in lettuce wraps, and a legit snack spread throughout the week. When you go the sandwich route, it’s like a vegan “tuna salad” sandwich with chickpeas standing in for the tuna. Or chicken salad sandwich with chickpeas instead of chicken. This is not a new concept, but I thought I’d walk you through the version I make around here on many Sunday afternoons.

Chickpea Salad Sandwich on a Plate with Potato Chips

What I Love About This Sandwich

There are so many things I love about this sandwich. I love the garlic-rubbed crunchiness of the bread in contrast to the softer chickpea salad filling. And I love that it keeps me going for hours. Basically, it’s delicious, and it does the job. If you keep a big container of this in your refrigerator, not only can you make excellent chickpea salad sandwiches all week, you can switch it up all sorts of ways I’ll outline below.
Ingredients for Chickpea Salad Sandwich Recipe arranged in a Large Bowl

Chickpea Salad Sandwich Ingredients

To take an average chickpea salad sandwich to the next level, pay attention to the ingredients first. I go strong a number of the ingredients others tend to be a bit shy about, but I find this approach delivers a chickpea sandwich filling that hits all the right buttons, and is even better on days two and three. The flavors really come together. Here are some thoughts on the ingredients in this sandwich, and how I choose (or deal with) each one.

  •  Bread: I’m going to argue that there are two routes to go on the bread front. You’re either going to want to choose slices of good, hearty sourdough bread for this sandwich. Slices you can toast or grill brushed with olive oil and rubbed with the better part of a clove of garlic. Or, take the completely opposite approach by choosing a soft, pillowy squishy loaf of some sort of multi-grain sandwich bread. Maybe you lightly toast this bread, but maybe not. I most often opt for the toasted sourdough (pictured throughout), and tend to enjoy it open-faced this way, but there are times when I like this chickpea salad sandwich with a softer bread as well. I suspect you’ll know which camp you’re in from go.
  • Chickpeas: You smash the chickpeas, and to do so you have a couple options. Because I will do just about anything to avoid unnecessarily having to wash an appliance, I typically hand-smash the chickpeas in a large bowl using a large fork, or (even better!) a potato masher. Some chickpeas are softer than others, it seems to vary from can to can, and I find chickpeas cooked from dry beans generally have more structure. If you end up with harder chickpeas, the fork method can be a bit frustrating. Grab a potato masher or a few quick pulses in a food processor also does the trick. You want to break down the chickpeas, not attempt to turn them to hummus, so go easy on the pulsing.
  • Mustard: I prefer whole-grain mustard here, but if you have a Dijon-style mustard on hand, by all means use that. I also tend to dial up the mustard quite a bit – more assertive, but still balanced I’d argue. 
  • Relish: I usually reach for whatever deli-style relish Wayne has in the refrigerator door. It’s usually on the sweeter side but doesn’t have to be.
  • Walnuts:  I love the texture and substance a few toasted walnuts bring to this sandwich. Give it a go, even if you’re a bit skeptical. I found myself out of walnuts for this round of sandwiches and really enjoyed the pine nut swap!
  • Chile: I always add a finely chopped serrano to this chickpea salad sandwich filling, it adds dimension more that spiciness, and a nice pop of green flavor. Optional, of course, but recommended.

Cross-section View of Chickpea Salad Sandwich on a Plate cut in Half

Variations!

The recipe I’m posting down below is my base “go-to” chickpea salad sandwich recipe. But I love to play around. Here are some variations I’ve enjoyed over there years to encourage you to also experiment with the ingredients you have on hand.

  • Ultra Hippie Chickpea Salad Sandwich: To the chickpea salad, add a couple handfuls of finely chopped kale & toasted sunflower seeds in place of the walnuts, and a tablespoon or so of nutritional yeast. Finish with crushed toasted nori or nori furikake.
  • Spicy Chickpea Salad Sandwich: I love a spicy everything, but with this sandwich like the lead spicy component *on* the sandwich, not mixed in. Tabasco, Cholula, or other hot sauce sprinkled across the top of the chickpea salad component is where it’s at for me. Calabrian Chile paste is also A+ here as the spicy topping.
  • Vegan Chickpea Salad Sandwich: To make this sandwich vegan, use your favorite plant-based, vegan yogurt. You basically want something to pull all the ingredients together, so if you don’t have a vegan yogurt on hand, you can experiment with a vegan mayo, tahini, or a combination of the two as well. Keep in mind, this is basically a vegan “tuna” salad sandwich, with smashed chickpeas standing in for the tuna. And similar to a tuna sandwich, it is very much about personal preference and ingredient ratios. 

Chickpea Salad Sandwich Ingredients Mixed together in a Large Bowl
The recipe included below is my base starting point, but play around a bit with the ingredients you keep on hand and love. Other things I like to mix in (not all at once): shredded basil in summer, a smoked salt, finely shredded cabbage, shredded carrots, a couple teaspoons of miso, a bit of preserved lemon. Have fun, experiment, and let me know any favorite combinations you come up with.
Close-up Photo of Chickpea Salad Sandwich on a Plate cut in Half on a Plate with Potato Chips

I hope you enjoy this sandwich as much as I do, it really is one of my favorite, easy, feel-good lunches. If you love chickpeas as much as I do here’s where you can browse more chickpea recipes – there are tons! There are more sandwich recipes, and some of my favorites include this Vegetarian TLT Sandwich, classic Egg Salad Sandwich, Grillable Tofu Burgers. Or if you’re just looking for easy ways to combine good bread with good toppings, it’s hard to beat bruschetta, and I talk through how to adapt it for the seasons on that page – beyond tomatoes ;). 

Continue reading Chickpea Salad Sandwich on 101 Cookbooks

Garden Crisps with Herby White Bean Spread

This post is in partnership with Lundberg Family Farms. Happy Friday! Is anyone else SO excited that it’s finally spring? Here in Chicago, the temperatures are gradually getting warmer, and I’m in the mood for all things fresh and bright. I…


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