Why You’ll Love This Recipe
This Farro and White Bean Salad is packed with nutrients and full of flavor. The farro provides a chewy, hearty base, while the white beans add creaminess and protein. The crunchy vegetables and fresh herbs bring brightness and texture, and the simple lemon vinaigrette ties everything together with a refreshing tang. Whether served as a main dish or a side, this salad is filling, delicious, and incredibly versatile. It’s perfect for meal prep, a light lunch, or a healthy side for dinner.
Ingredients
- 1 cup farro, cooked (about 2 cups cooked)
- 1 can (15 oz) white beans (such as cannellini or great northern), drained and rinsed
- 1/2 cucumber, diced
- 1/2 red onion, finely chopped
- 1 cup cherry tomatoes, halved
- 1/4 cup fresh parsley, chopped
- 1 tablespoon olive oil
- 1 tablespoon red wine vinegar or lemon juice
- 1 teaspoon Dijon mustard
- 1 teaspoon honey or maple syrup (optional, for sweetness)
- Salt and pepper, to taste
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
Directions
- Cook the farro: If you don’t have pre-cooked farro, cook it according to package instructions. Generally, you’ll need to simmer farro in water or broth for about 25-30 minutes until tender. Drain any excess water and set aside to cool.
- Prepare the vegetables: While the farro cooks, chop the cucumber, red onion, and cherry tomatoes.
- Make the dressing: In a small bowl, whisk together the olive oil, red wine vinegar (or lemon juice), Dijon mustard, honey (if using), salt, and pepper. Taste and adjust the seasoning as needed.
- Assemble the salad: In a large bowl, combine the cooked farro, white beans, cucumber, red onion, tomatoes, and parsley.
- Dress the salad: Pour the dressing over the salad and toss gently to combine.
- Serve: Serve immediately, or refrigerate for 30 minutes to let the flavors meld together. This salad can be enjoyed at room temperature or chilled.
Servings and Timing
Servings: 4
Prep time: 10 minutes
Cook time: 30 minutes (for the farro)
Total time: 40 minutes
Variations
- Add protein: For a heartier salad, add grilled chicken, shrimp, or tofu for extra protein.
- Use different beans: Swap the white beans for chickpeas, kidney beans, or black beans for a different flavor and texture.
- Add greens: For more color and nutrition, toss in some spinach, arugula, or mixed greens.
- Roasted vegetables: Add roasted vegetables like sweet potatoes, bell peppers, or zucchini for extra depth of flavor.
- Make it spicier: Add a pinch of red pepper flakes or some diced jalapeños to the dressing for a little heat.
- Cheese: Crumbled feta or goat cheese would complement the flavors and add richness to the salad.
Storage/Reheating
This Farro and White Bean Salad can be stored in an airtight container in the refrigerator for up to 3 days. It actually tastes even better after sitting for a while, as the flavors have time to meld. It can be enjoyed cold or at room temperature, and no reheating is necessary.
FAQs
Can I use a different grain instead of farro?
Yes! You can swap farro for quinoa, bulgur, barley, or even couscous. Just be sure to cook the grain according to package instructions.
Can I make this salad ahead of time?
Yes, this salad can be made ahead of time and stored in the refrigerator. In fact, it’s a great dish for meal prep since the flavors develop even more after sitting for a few hours or overnight.
Is this salad gluten-free?
Farro contains gluten, so this salad is not gluten-free. However, you can substitute farro with a gluten-free grain like quinoa, rice, or millet to make it gluten-free.
Can I add fruit to this salad?
Yes! Fresh fruit like diced apples, pears, or pomegranate seeds would add a nice sweet contrast to the savory beans and vegetables.
Can I use canned farro?
Yes, canned or pre-cooked farro can be used for convenience. Just make sure to drain and rinse it before adding to the salad.
Can I make this salad vegan?
Yes, this salad is naturally vegan as long as you omit any cheese and use maple syrup instead of honey.
How do I make this salad more filling?
You can make this salad more filling by adding extra protein such as grilled chicken, tuna, or roasted chickpeas. Adding avocado also boosts its richness.
How long will leftovers last?
Leftovers will last for up to 3 days in the fridge. Just keep the dressing separate if you plan on storing the salad for a longer period to maintain the freshness of the ingredients.
How do I prevent the farro from being too soft?
To ensure the farro maintains its chewy texture, cook it until it’s just tender but not mushy. Keep an eye on it and taste it a few minutes before the package suggests to prevent overcooking.
Can I use frozen beans?
Yes, if you don’t have canned beans, you can use cooked frozen beans. Just thaw and drain them before using.
Conclusion
Farro and White Bean Salad is a nutritious, flavorful, and easy-to-make dish that is perfect for meal prep, light lunches, or as a hearty side for dinner. The combination of chewy farro, creamy beans, fresh vegetables, and tangy dressing creates a satisfying and well-rounded meal. Whether enjoyed on its own or as a complement to another dish, this salad is versatile, customizable, and sure to become a staple in your recipe collection.
PrintFarro and White Bean Salad
Farro and White Bean Salad is a wholesome, hearty dish that combines the nutty flavors of farro with the creamy texture of white beans, all tossed together with crisp vegetables and a light vinaigrette. This salad is a perfect combination of fiber, protein, and fresh flavors, making it an ideal side dish or a satisfying, healthy lunch.
- Prep Time: 10 minutes
- Cook Time: 30 minutes (for the farro)
- Total Time: 40 minutes
- Yield: 4 servings
- Category: Salad
- Method: Stovetop
- Cuisine: Mediterranean
Ingredients
- 1 cup farro, cooked (about 2 cups cooked)
- 1 can (15 oz) white beans (such as cannellini or great northern), drained and rinsed
- 1/2 cucumber, diced
- 1/2 red onion, finely chopped
- 1 cup cherry tomatoes, halved
- 1/4 cup fresh parsley, chopped
- 1 tablespoon olive oil
- 1 tablespoon red wine vinegar or lemon juice
- 1 teaspoon Dijon mustard
- 1 teaspoon honey or maple syrup (optional, for sweetness)
- Salt and pepper, to taste
Instructions
Cook the farro: If you don’t have pre-cooked farro, cook it according to package instructions. Generally, you’ll need to simmer farro in water or broth for about 25-30 minutes until tender. Drain any excess water and set aside to cool.
- Prepare the vegetables: While the farro cooks, chop the cucumber, red onion, and cherry tomatoes.
- Make the dressing: In a small bowl, whisk together the olive oil, red wine vinegar (or lemon juice), Dijon mustard, honey (if using), salt, and pepper. Taste and adjust the seasoning as needed.
- Assemble the salad: In a large bowl, combine the cooked farro, white beans, cucumber, red onion, tomatoes, and parsley.
- Dress the salad: Pour the dressing over the salad and toss gently to combine.
- Serve: Serve immediately, or refrigerate for 30 minutes to let the flavors meld together. This salad can be enjoyed at room temperature or chilled.
Notes
- For a heartier salad, add grilled chicken, shrimp, or tofu for extra protein.
- Swap the white beans for chickpeas, kidney beans, or black beans for a different flavor and texture.
- Add greens like spinach, arugula, or mixed greens for more color and nutrition.
- Roast vegetables like sweet potatoes, bell peppers, or zucchini for extra depth of flavor.
- Add a dash of red pepper flakes or diced jalapeños to the dressing for a bit of spice.
- Crumbled feta or goat cheese would complement the flavors and add richness to the salad.
Nutrition
- Serving Size: 1 serving
- Calories: 250
- Sugar: 5g
- Sodium: 220mg
- Fat: 10g
- Saturated Fat: 1g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 35g
- Fiber: 8g
- Protein: 10g
- Cholesterol: 0mg
