Farro Arugula White Bean Salad (Printable Version)
Nutty farro meets peppery arugula and creamy white beans in a bright lemon dressing. Perfect for meal prep.
# What You'll Need:
→ Grains
01 - 1 cup uncooked farro
02 - 3 cups water
03 - ½ teaspoon salt
→ Vegetables & Greens
04 - 4 cups arugula, loosely packed
05 - 1 cup cherry tomatoes, halved
06 - ½ small red onion, thinly sliced
07 - 1 small cucumber, diced
→ Beans & Legumes
08 - 1 (15 oz) can cannellini beans, drained and rinsed
→ Dressing
09 - 3 tablespoons extra virgin olive oil
10 - 2 tablespoons fresh lemon juice (about 1 lemon)
11 - 1 teaspoon Dijon mustard
12 - 1 garlic clove, minced
13 - ½ teaspoon honey or maple syrup
14 - ½ teaspoon salt
15 - ¼ teaspoon black pepper
→ Optional Additions
16 - ¼ cup crumbled feta cheese
17 - 2 tablespoons chopped fresh parsley
# 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 to a simmer and cook uncovered for 25–30 minutes, or until farro is tender but chewy. Drain and spread on a baking sheet to cool quickly.
02 - In a large bowl, whisk together olive oil, lemon juice, Dijon mustard, minced garlic, honey, salt, and pepper to make the dressing.
03 - Add cooled farro, arugula, cherry tomatoes, red onion, cucumber, and cannellini beans to the bowl. Toss gently with the dressing until well combined.
04 - Taste and adjust seasoning if needed. If using, sprinkle with feta cheese and parsley.
05 - Serve immediately, or refrigerate for up to 2 days. Toss again before serving.
# Expert Advice:
01 -
- Farro gives you that satisfying chewy texture that makes grain salads feel like a real meal
- The creamy white beans and peppery arugula create this perfect balance that keeps you coming back for seconds
02 -
- Hot farro will wilt the arugula into nothingness so let those grains cool completely before tossing
- The dressing needs at least ten minutes to mingle with the ingredients before serving
03 -
- Toasting the farro in a dry pan for a few minutes before adding water brings out its natural nuttiness
- Massaging the arugula with a tiny bit of olive oil before tossing makes it less bitter and more tender