Farro Salad with Roasted Vegetables and Feta
Hearty, nutty farro tossed with colorful roasted vegetables, tangy feta cheese, and peppery arugula. A simple lemon-Dijon vinaigrette brings it all together for a perfect light lunch or satisfying side dish.
For 4 servings
4 steps. 25 minutes total.
- 1
Step 1
- a.Roast the Vegetables
- b.Preheat your oven to 400°F (200°C).
- c.On a large rimmed baking sheet, combine the chopped red bell pepper, zucchini, and red onion.
- d.Drizzle with 2 tbsp of olive oil and sprinkle with dried oregano, 1/2 tsp salt, and 1/4 tsp black pepper. Toss well to coat.
- e.Spread the vegetables in a single, even layer. Use two baking sheets if necessary to avoid overcrowding.
- f.Roast for 20-25 minutes, flipping halfway through, until the vegetables are tender and have caramelized edges.
- 2
Step 2
- a.Cook the Farro
- b.While the vegetables roast, rinse the farro under cold running water.
- c.In a medium saucepan, bring 4.5 cups of water and 1/2 tsp of salt to a rolling boil.
- d.Add the rinsed farro, reduce the heat to a medium simmer, and cook uncovered, stirring occasionally.
- e.Cook for 20-25 minutes, or until the farro is tender but still has a pleasant chew (al dente).
- f.Drain any excess water thoroughly and transfer the farro to a large serving bowl to cool slightly.
- 3
Step 3
- a.Prepare the Vinaigrette
- b.In a small bowl or a glass jar with a tight-fitting lid, combine the 1/3 cup extra virgin olive oil, fresh lemon juice, Dijon mustard, minced garlic, honey, 1/4 tsp salt, and 1/4 tsp black pepper.
- c.Whisk vigorously or shake the jar until the dressing is well-emulsified and creamy.
- 4
Step 4
- a.Assemble the Salad
- b.To the large bowl with the slightly cooled farro, add the roasted vegetables, fresh parsley, and baby arugula.
- c.Pour the prepared vinaigrette over the salad.
- d.Toss gently until all ingredients are evenly coated.
- e.Sprinkle the crumbled feta cheese over the top.
- f.Serve immediately while still slightly warm, or chill to serve later.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1For a nuttier flavor, toast the dry farro in the saucepan for 2-3 minutes before adding the water.
- 2Ensure the farro and roasted vegetables have cooled for at least 10 minutes before adding the arugula to prevent it from wilting.
- 3This salad is perfect for meal prep. Store the farro/vegetable mixture, dressing, and arugula/feta in separate containers. Combine just before serving.
- 4Don't overcrowd the vegetable pan. Crowding causes them to steam instead of roast, preventing caramelization.
- 5Feel free to substitute seasonal vegetables like butternut squash, broccoli, or asparagus.
Adapt it for your goals.
Protein Boost
Add 1 can (15 oz) of rinsed and drained chickpeas, or top with grilled chicken, shrimp, or salmon for a more substantial meal.
Go VeganGo Vegan
Substitute the feta cheese with a plant-based feta alternative or toasted nuts, and use maple syrup instead of honey in the vinaigrette.
Grain SwapGrain Swap
If you don't have farro, this salad works beautifully with quinoa (for a gluten-free option), barley, or large pearl couscous.
Add a CrunchAdd a Crunch
Toss in 1/4 cup of toasted pine nuts, slivered almonds, or chopped walnuts for extra texture and flavor.
Why this is on our healthy list.
High in Dietary Fiber
Farro and the variety of vegetables make this salad an excellent source of dietary fiber, which aids in digestion, promotes a feeling of fullness, and helps maintain stable blood sugar levels.
Rich in Heart-Healthy Fats
The use of extra virgin olive oil provides monounsaturated fats, which are known to support cardiovascular health by helping to reduce bad cholesterol levels.
Packed with Vitamins and Antioxidants
The colorful array of vegetables like red bell pepper, zucchini, and arugula supplies a wide range of essential vitamins (like Vitamin C and A) and powerful antioxidants that help protect your cells from damage.
Good Source of Plant-Based Protein
Farro is a protein-rich grain, and when combined with feta cheese, this salad provides a good amount of protein necessary for muscle maintenance, repair, and overall energy.
Frequently asked questions
A serving of this Farro Salad with Roasted Vegetables and Feta contains approximately 480-520 calories, making it a well-balanced and satisfying meal.