Healthy Lunch Farro Salad

Name: Healthy Lunch Farro Salad
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 4 servings
Ingredients: 1 cup farro; 2 cups vegetable broth; 1 red bell pepper, diced; 1 cucumber, diced; 1 cup cherry tomatoes, halved; 1/4 cup red onion, finely chopped; 1 can chickpeas, drained and rinsed; 1/4 cup fresh parsley, chopped; 3 tablespoons olive oil; 2 tablespoons lemon juice; 1 teaspoon Dijon mustard; Salt and pepper to taste

Highlighted under: Light Healthy Meals Inspiration

I absolutely love preparing a Healthy Lunch Farro Salad for those busy weekdays! It's the perfect meal to bring to work or enjoy at home, packed with wholesome ingredients that fuel my day. The nutty flavor of farro complements the fresh vegetables beautifully, while the dressing adds a zesty kick. Not only is it nutritious, but it's also quick to whip up, allowing me to enjoy a hearty and satisfying lunch without spending too much time in the kitchen.

Created by

Rebecca Turner

Last updated on 2026-01-12T04:37:35.595Z

When I first tried making a farro salad, I was surprised by how hearty and flavorful it turned out. The chewy texture of farro adds a delightful bite, which pairs perfectly with crisp vegetables and a tangy lemon dressing. I often experiment with various add-ins, like roasted chickpeas or avocado, to keep it interesting.

I've found that letting the salad chill for a while allows the flavors to meld beautifully. If I'm short on time, I prepare the farro in advance and store it in the fridge for quick assembly during busy weeks. It's a versatile dish that never fails to impress!

        Why You Will Love This Healthy Lunch Farro Salad
        Nutritious ingredients packed with vitamins and minerals
Flavorful blend of textures and tastes in every bite
Easily customizable to suit your dietary preferences
Perfect make-ahead meal that stays fresh for days

      

Understanding Farro

Farro is an ancient grain that brings a nutty flavor and chewy texture to the Healthy Lunch Farro Salad. Its unique properties make it an excellent source of fiber, which aids in digestion and helps you feel full longer. When cooking farro, you want to achieve a perfect balance between tenderness and chewiness. Aim for a cooking time of about 25 minutes when simmered in vegetable broth, and keep an eye on it to ensure it doesn't become too mushy. The broth will enhance its flavor, making the salad even tastier.

For those who may be gluten-sensitive or looking for alternatives, bulgur wheat or quinoa can be good substitutes for farro. Both grains offer similar textures; however, keep in mind that cooking times may vary. It's important to adjust the liquid and cooking times based on the grain you choose, ensuring you achieve a plump and tender result that complements the other ingredients in your salad.

Perfecting the Dressing

The dressing is what adds that essential zesty kick to the farro salad, tying all the components together. Using fresh lemon juice provides brightness and acidity, while Dijon mustard adds a subtle sharpness that elevates the overall flavor. When whisking the dressing, make sure to combine the olive oil and lemon juice thoroughly until it becomes emulsified—a smooth texture means it will coat your salad more evenly. You can adjust the acid and oil ratios to your liking, but sticking to a rough ratio of 2:1 (oil to acidity) typically yields a well-balanced flavor.

If you prefer a creamier dressing, consider adding a spoonful of Greek yogurt or a dollop of tahini to create a richer texture. Alternatively, for a spicier kick, a pinch of red pepper flakes could bring additional warmth to the dressing. Just remember, balancing flavors is key; taste as you go to ensure the dressing doesn’t overpower the freshness of the vegetables.

Storage and Serving Suggestions

This Healthy Lunch Farro Salad is ideal for meal prep, as it can be stored in the fridge for up to five days without losing its freshness. To keep the salad vibrant, store the dressing separately until you're ready to serve. This method prevents the vegetables from becoming limp and ensures they retain their crunchy texture. When you do dress the salad, give it a good toss to evenly distribute the flavors throughout the bowl.

For an extra layer of flavor, consider adding toasted nuts or seeds, like slivered almonds or sunflower seeds, just before serving. This not only enhances the texture but also contributes healthy fats and proteins to your meal. Serve it as a light main dish or a hearty side; it pairs wonderfully with grilled chicken or fish, making it a versatile option for any lunch setting.

Ingredients

Gather these ingredients to start your Healthy Lunch Farro Salad:

Salad Ingredients

1 cup farro
2 cups vegetable broth
1 red bell pepper, diced
1 cucumber, diced
1 cup cherry tomatoes, halved
1/4 cup red onion, finely chopped
1 can chickpeas, drained and rinsed
1/4 cup fresh parsley, chopped

Dressing Ingredients

3 tablespoons olive oil
2 tablespoons lemon juice
1 teaspoon Dijon mustard
Salt and pepper to taste

Once you have these ingredients ready, you're all set to make your salad!

Instructions

Follow these simple steps to prepare your salad:

Cook the Farro

In a medium saucepan, bring the vegetable broth to a boil. Add the farro and reduce heat to low. Cover and simmer for about 25 minutes, or until tender. Drain any excess liquid and let it cool.

Prepare the Vegetables

While the farro is cooking, chop the red bell pepper, cucumber, cherry tomatoes, and red onion. In a large bowl, combine these vegetables along with the chickpeas and parsley.

Make the Dressing

In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, and season with salt and pepper. Adjust to taste.

Combine All Ingredients

Add the cooled farro to the vegetable mixture. Pour the dressing over the salad and toss gently to combine. Make sure everything is well-coated.

Chill and Serve

Refrigerate the salad for at least 30 minutes to allow the flavors to meld. Serve cold or at room temperature.

Your Healthy Lunch Farro Salad is ready to enjoy!

Pro Tips

For added flavor, try roasting the vegetables before adding them to the salad. You can also incorporate feta cheese or avocado for a creamier texture.

Tips for Cooking Farro

When cooking farro, it's important to choose high-quality grains. Look for whole grain farro for maximum nutrition; this variety maintains its nutrients better than refined grains. If you're using quick-cooking farro, reduce the cooking time to around 10–15 minutes, and adjust the broth quantity accordingly to avoid overcooking. Remember to check the texture—perfectly cooked farro should be al dente, meaning it has a slight firmness to the bite.

If you find that the farro is too chewy or has a tough texture after cooking, it may need a bit more water and time to soften. Feel free to add additional vegetable broth in small increments during cooking. Taste-testing along the way will help you achieve the right balance of tenderness.

Customizing Your Salad

Customization is one of the best features of this Healthy Lunch Farro Salad. You can easily vary the vegetables based on the season or what you have on hand. For example, swapping out cherry tomatoes for roasted butternut squash in the fall adds a lovely sweetness and warmth. Similarly, incorporating seasonal greens like spinach or arugula can boost the nutrient profile while adding a fresh crunch and mild flavor to the dish.

You can also adjust the protein content by adding grilled shrimp or roasted chicken for a heartier meal. If you want to keep it plant-based, consider adding cooked lentils or some slices of avocado for creaminess. Each variation allows you to explore different flavor combinations while keeping the salad nutritious and satisfying.

Questions About Recipes

→ Can I use other grains instead of farro?

Absolutely! Quinoa or bulgur wheat works great as substitutes.

→ How long does this salad last in the fridge?

It can be stored in an airtight container for up to 3 days.

→ Is this salad vegan-friendly?

Yes, this salad is completely vegan and packed with nutrients!

→ Can I customize the ingredients?

Definitely! Feel free to add any vegetables or proteins you love.