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Farro and White Bean Salad

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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.

Ingredients

  1. 1 cup farro, cooked (about 2 cups cooked)
  2. 1 can (15 oz) white beans (such as cannellini or great northern), drained and rinsed
  3. 1/2 cucumber, diced
  4. 1/2 red onion, finely chopped
  5. 1 cup cherry tomatoes, halved
  6. 1/4 cup fresh parsley, chopped
  7. 1 tablespoon olive oil
  8. 1 tablespoon red wine vinegar or lemon juice
  9. 1 teaspoon Dijon mustard
  10. 1 teaspoon honey or maple syrup (optional, for sweetness)
  11. 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.

  1. Prepare the vegetables: While the farro cooks, chop the cucumber, red onion, and cherry tomatoes.
  2. 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.
  3. Assemble the salad: In a large bowl, combine the cooked farro, white beans, cucumber, red onion, tomatoes, and parsley.
  4. Dress the salad: Pour the dressing over the salad and toss gently to combine.
  5. 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

  1. For a heartier salad, add grilled chicken, shrimp, or tofu for extra protein.
  2. Swap the white beans for chickpeas, kidney beans, or black beans for a different flavor and texture.
  3. Add greens like spinach, arugula, or mixed greens for more color and nutrition.
  4. Roast vegetables like sweet potatoes, bell peppers, or zucchini for extra depth of flavor.
  5. Add a dash of red pepper flakes or diced jalapeños to the dressing for a bit of spice.
  6. Crumbled feta or goat cheese would complement the flavors and add richness to the salad.

Nutrition

Find it online: https://thefamilycooking.com/farro-and-white-bean-salad/