Blood Orange Fennel Grain Salad (Printable Version)
A colorful, refreshing dish combining sweet blood oranges, crisp fennel, hearty grains, and bright citrus dressing for a balanced meal.
# What You'll Need:
→ Grains
01 - 1 cup farro (or substitute with barley or quinoa)
02 - 2 cups water
03 - 1/2 teaspoon salt
→ Vegetables & Fruit
04 - 2 blood oranges, peeled and segmented
05 - 1 medium fennel bulb, thinly sliced (reserve fronds for garnish)
06 - 1/2 small red onion, thinly sliced
07 - 1/2 cup pomegranate seeds (optional)
→ Herbs & Greens
08 - 1/4 cup fresh mint leaves, roughly chopped
09 - 1/4 cup flat-leaf parsley, chopped
10 - Reserved fennel fronds
→ Dressing
11 - 2 tablespoons extra virgin olive oil
12 - 2 tablespoons fresh lemon juice
13 - 1 tablespoon blood orange juice
14 - 1 teaspoon honey or maple syrup
15 - 1/2 teaspoon Dijon mustard
16 - Salt and freshly ground black pepper, to taste
→ Optional Additions
17 - 1/4 cup crumbled feta cheese
18 - 2 tablespoons toasted pistachios or almonds
# How To Make:
01 - Rinse the farro under cold water. In a medium saucepan, combine farro, water, and salt. Bring to a boil, then reduce heat and simmer for 25–30 minutes, or until tender. Drain and set aside to cool.
02 - While the farro cooks, prepare the blood oranges: slice off both ends, cut away the peel and pith, then segment the fruit over a bowl to catch juices.
03 - Thinly slice the fennel and red onion. Set aside.
04 - In a small bowl, whisk together olive oil, lemon juice, blood orange juice, honey (or maple syrup), Dijon mustard, salt, and pepper to make the dressing.
05 - In a large mixing bowl, combine cooled farro, blood orange segments, fennel, red onion, pomegranate seeds (if using), mint, parsley, and reserved fennel fronds.
06 - Pour the dressing over the salad and toss gently to combine.
07 - Transfer to a serving platter. Top with crumbled feta and toasted nuts if desired. Garnish with extra herbs or fennel fronds. Serve chilled or at room temperature.
# Expert Advice:
01 -
- The way fennel and blood oranges play together will make you wonder why you ever ate them separately
- Farro gives you that satisfying chew that turns a simple salad into something that actually sticks to your ribs
02 -
- Cool your farro completely before tossing it with the dressing or the grain will absorb all the liquid and turn your salad into something more like a pilaf
- Working with cold ingredients helps the blood orange segments stay intact rather than breaking down into a messy situation
03 -
- Reserve any juice released while segmenting the oranges and stir it right into your dressing for maximum flavor
- Toast your nuts in a dry skillet until fragrant before adding them as a garnish