If you haven’t tried Farro Salad with Arugula and Parmesan, you’re seriously missing out. This dish is the ultimate mix of hearty, nutty farro, peppery arugula, and bold, salty Parmesan—all tossed together in a zesty dressing that brings everything to life. It’s simple, satisfying, and just fancy enough to make you feel like you know what you’re doing in the kitchen.
Whether you’re looking for a quick weekday lunch, a side for your next dinner party, or a meal-prep-friendly dish that actually tastes better the next day, this salad has you covered. But here’s the thing—getting it perfect is all about the little details: cooking the farro just right, balancing the flavors, and making sure your arugula doesn’t turn into a sad, wilted mess.
So, let’s talk about how to nail this Farro Salad with Arugula and Parmesan every time.
TABLE OF CONTENTS
Why Farro Salad with Arugula and Parmesan Is a Must-Try
This isn’t just another salad—it’s a perfect combination of textures and flavors that make every bite interesting.
The Nutty Goodness of Farro
Farro is like quinoa’s cooler, more robust cousin. It’s chewy, nutty, and soaks up flavors like a dream. Unlike rice, which can sometimes turn mushy, farro keeps its bite, making it perfect for salads. Plus, it’s packed with fiber and protein, meaning you’ll actually stay full after eating it.
Why Arugula Brings the Perfect Peppery Kick
Arugula isn’t your average leafy green. It has this slightly spicy, almost mustard-like taste that adds a bold contrast to the farro’s earthiness. It’s what makes this salad exciting instead of just… leafy.
Parmesan: The Bold Flavor That Ties It All Together
Parmesan isn’t just a topping—it’s the heart of the dish. That deep, salty umami flavor cuts through the greens and grains, adding richness without overpowering the fresh ingredients. And if you get the real deal (Parmigiano-Reggiano), you’ll taste the difference.
If you’re a fan of vibrant salads, you might also love this Salad with Field Greens: How to Make the Perfect Bowl—another fresh and nutritious option to add to your meal rotation.
Ingredients You’ll Need for the Perfect Farro Salad
Here’s what you need to bring this delicious dish together:
| Ingredient | Amount |
|---|---|
| Pearled farro | 1 cup |
| Fresh arugula | 2 cups |
| Parmesan (shaved) | ½ cup |
| Cherry tomatoes (halved) | 1 cup |
| Olive oil | 3 tbsp |
| Lemon juice | 2 tbsp |
| Garlic (minced) | 1 clove |
| Honey | 1 tsp |
| Salt | To taste |
| Black pepper | To taste |
Picking the Best Type of Farro
Not all farro is created equal. You’ll see three types: whole, semi-pearled, and pearled. Whole farro takes forever to cook, while pearled farro (the most common) is done in about 20 minutes. Go with pearled unless you really love waiting around.
Fresh vs. Aged Parmesan: Does It Matter?
Short answer: Yes. The pre-grated stuff in a plastic container doesn’t hold a candle to freshly shaved Parmesan. If you want deep, nutty, umami-rich flavor, buy a block and use a vegetable peeler to get those perfect curls.
Extra Add-Ins to Switch Up the Flavors
Feeling creative? This salad is great as-is, but here are a few fun ways to mix it up:
- Add protein: Grilled chicken, chickpeas, or even a soft-boiled egg make it a full meal.
- Go nuts: Toasted walnuts or pine nuts add crunch and extra depth.
- Try a different cheese: Swap Parmesan for crumbled feta or goat cheese for a creamier vibe.
Tools & Equipment Needed (Prepping Before Cooking)
You don’t need a ton of fancy gadgets for this salad, but a few key tools will make your life easier.
The Must-Have Kitchen Gear
- Medium saucepan – For cooking the farro to the perfect texture.
- Mixing bowls – One for tossing the salad, one for the dressing.
- Sharp knife – Because nobody likes struggling to chop tomatoes.
- Vegetable peeler – For getting those fancy Parmesan shavings.
- Whisk – To blend the dressing smoothly.
Time-Saving Hacks for Meal Prep
- Cook farro ahead of time: It stays good in the fridge for up to 5 days, so make a batch early in the week.
- Pre-make the dressing: Store it in a jar and just shake before using.
- Keep arugula fresh: Store it with a paper towel in the container to absorb moisture and prevent wilting.
Step-by-Step Guide to Making Farro Salad with Arugula and Parmesan
Now for the fun part—actually putting it all together.
Cooking Farro to the Perfect Texture
Farro needs a little love to get it just right. Here’s how:
- Rinse the farro under cold water to remove excess starch.
- Boil water (about 3 cups for 1 cup of farro) and add a pinch of salt.
- Cook uncovered for 20-25 minutes (or until chewy but not mushy).
- Drain and rinse under cold water to stop the cooking process.
“The key to perfect farro? Don’t overcook it. You want it firm, not soggy.”
Tossing Everything Together for Maximum Flavor
- Make the dressing: Whisk together olive oil, lemon juice, garlic, honey, salt, and black pepper.
- Combine the farro and arugula in a large bowl.
- Add tomatoes and shaved Parmesan, then drizzle on the dressing.
- Toss gently to coat everything evenly.
“A good toss is what makes a salad great—mix it enough to spread the flavors, but not so much that the greens get crushed.”
The Right Way to Add Parmesan for That Umami Punch
- Shave it, don’t grate it. Big, thin flakes melt beautifully into the salad.
- Add it last. This keeps the Parmesan from getting lost in the dressing.
If you’re looking for another farro-based dish, check out this Charlie Bird Farro Salad—a delicious take on this hearty grain with a unique blend of flavors.
Common Problems & How to Fix Them
Even the best salads can go sideways. Here’s how to fix common issues:
Why Is My Farro Too Mushy or Too Tough?
- Mushy farro? You overcooked it—try a shorter cook time next time.
- Too tough? Let it simmer longer, or soak it overnight before cooking.
How to Keep Arugula from Wilting Too Fast
- Keep it dry. Too much moisture makes it wilt instantly.
- Add it just before serving. If meal prepping, store arugula separately.
Fixing a Bland Salad: Simple Flavor Boosts
- More acid: Add an extra squeeze of lemon.
- More salt: Parmesan is salty, but you might need a pinch more.
- More crunch: Try toasted nuts or crispy chickpeas.
That’s it for Part 1! Let me know when you’re ready for Part 2, where we’ll dive into variations, health benefits, FAQs, and final serving tips!
Variations & Fun Twists on Farro Salad
One of the best things about Farro Salad with Arugula and Parmesan is how easy it is to customize. Whether you’re in the mood for a protein-packed meal, a seasonal twist, or just want to experiment with new flavors, there are plenty of ways to shake things up.
Adding Protein: Chicken, Chickpeas, or Nuts?
If you want to turn this salad into a full meal, adding protein is the way to go. Here are a few options that blend perfectly with the nutty farro and peppery arugula:
- Grilled Chicken: A simple, lemony grilled chicken breast pairs beautifully with the salad. Slice it thin and toss it in for a heartier dish.
- Chickpeas: If you’re looking for a vegetarian protein boost, roasted or marinated chickpeas add a lovely crunch and extra fiber.
- Toasted Nuts: Walnuts, almonds, or pine nuts bring more texture and a rich, buttery contrast to the greens.
“For a warm and filling version, try adding pan-seared shrimp or even a soft-boiled egg—both add a delicious richness without overpowering the salad.”
For those who love a Tex-Mex twist on salads, this Dorito Taco Salad Recipe might just be your next favorite dish.
Making It a Meal: What to Serve It With
This salad works great as a side, but it can also be the star of your meal with the right pairings.
- Grilled or Roasted Meats: Serve it alongside steak, salmon, or roasted chicken for a balanced plate.
- Soup & Salad Combo: A light soup like minestrone or tomato bisque pairs well with the freshness of this salad.
- Crusty Bread: A slice of warm, crusty sourdough or a fresh baguette makes for a satisfying, simple meal.
“A hunk of bread dipped in the leftover salad dressing? Trust me, you won’t regret it.”
Turning It Into a Warm Winter Dish
Who says salads are only for summer? With a few small tweaks, this farro salad transforms into a cozy, cold-weather dish.
- Swap Arugula for Kale: Kale holds up better to heat and has a similar peppery bite. Massage it with a little olive oil to soften the texture.
- Roasted Veggies: Add warm, roasted butternut squash, sweet potatoes, or Brussels sprouts for a deeper, heartier flavor.
- Warm Dressing: Instead of a traditional vinaigrette, drizzle with a warm garlic-infused olive oil or a balsamic glaze.
Health Benefits of Farro Salad with Arugula and Parmesan
Not only is this salad delicious, but it’s packed with nutrients that make it a smart choice for any meal.
Why Farro Is a Nutrient Powerhouse
Farro isn’t just a tasty grain—it’s loaded with fiber, protein, and essential minerals.
- High in Fiber: Keeps you full longer and supports digestion.
- Rich in Protein: A great plant-based source for vegetarians.
- Packed with Antioxidants: Helps fight inflammation and supports heart health.
“Fun fact: Farro has been eaten for over 2,000 years and was a staple food for the ancient Romans. If it was good enough for them, it’s good enough for us!”
The Surprising Health Perks of Arugula
Arugula isn’t just a leafy green; it’s a nutritional powerhouse in its own right.
- Full of Vitamins: High in vitamins A, C, and K.
- Great for Digestion: The bitter compounds help stimulate digestion.
- Supports Bone Health: Thanks to its high calcium and vitamin K content.
“Arugula is basically a superfood in disguise—it tastes amazing and gives you a healthy boost at the same time.”
Farro is a staple in Mediterranean cuisine, and if you’re into whole-grain goodness, this Red Rice Recipe: A Nutritious and Flavorful Guide is another must-try for your healthy eating plan.
Parmesan: More Than Just a Tasty Topping
Sure, Parmesan adds flavor, but did you know it’s also surprisingly good for you?
- Rich in Calcium: Great for bone health.
- Easier to Digest: Aged cheeses like Parmesan are naturally lower in lactose.
- High in Protein: Just a small amount adds a good protein boost.
“Yes, cheese can be part of a healthy diet—especially when it’s real, aged Parmesan.”
FAQs: Answering Your Top Farro Salad Questions
Still have questions? You’re not alone! Here are some common ones about Farro Salad with Arugula and Parmesan.
How Do Italians Eat Farro?
In Italy, farro is a staple grain often used in soups, salads, and even risottos. Italians typically cook it simply, with olive oil, lemon, and herbs, or mix it into vegetable dishes.
“In Tuscany, you’ll find farro salads loaded with fresh tomatoes, basil, and a drizzle of high-quality olive oil—simple, but absolutely delicious.”
What Is Farro Salad Made Of?
At its core, farro salad includes cooked farro, fresh vegetables, and a simple dressing. This version with arugula and Parmesan is a classic, but you can mix and match ingredients to your liking.
“Think of it as a blank canvas—once you master the basics, you can create your own signature version.”
Is Farro Good for the Mediterranean Diet?
Absolutely! Farro fits perfectly into the Mediterranean diet because it’s a whole grain packed with nutrients. Plus, this salad includes olive oil, fresh greens, and Parmesan—all Mediterranean staples.
“If you love Mediterranean flavors, try adding olives, sun-dried tomatoes, or feta cheese for an extra layer of goodness.”
Wrapping It Up: Final Thoughts & Serving Tips
Making It Ahead: Best Storage Tips
If you want to prep this salad in advance, here’s how to keep it fresh:
- Store farro separately from the arugula to keep it from getting soggy.
- Add the dressing just before serving to maintain the best texture.
- Keep leftovers in an airtight container for up to 3 days in the fridge.
“Pro tip: If your farro dries out in the fridge, add a splash of olive oil and lemon juice to bring it back to life.”
Pairing It with the Right Wine or Drinks
Want to make this salad feel extra fancy? Pair it with a great drink:
- White Wine: A crisp Sauvignon Blanc or Pinot Grigio balances the nutty farro and salty Parmesan.
- Sparkling Water: Lemon or cucumber-infused sparkling water keeps things refreshing.
- Light Beer: A citrusy wheat beer pairs well with the fresh flavors of the salad.
“You don’t need a dinner party to enjoy a great wine pairing—treat yourself on a regular Tuesday night.”
Why This Salad Deserves a Spot in Your Rotation
- It’s simple and quick to make.
- It’s healthy without feeling like diet food.
- It’s versatile—great on its own or as a side dish.
- It’s delicious and keeps well for meal prep.
“Honestly, once you try it, this salad might just become your go-to. It’s easy, satisfying, and feels like a little bit of luxury in a bowl.”
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Print
Farro Salad with Arugula and Parmesan: How to Make It Perfectly
A hearty, nutty farro salad with peppery arugula, bold Parmesan, and a zesty dressing—simple, satisfying, and packed with flavor.
- Total Time: 35 minutes
- Yield: 4 servings 1x
Ingredients
- 1 cup pearled farro
- 2 cups fresh arugula
- ½ cup Parmesan (shaved)
- 1 cup cherry tomatoes (halved)
- 3 tbsp olive oil
- 2 tbsp lemon juice
- 1 clove garlic (minced)
- 1 tsp honey
- Salt (to taste)
- Black pepper (to taste)
Instructions
- Rinse the farro under cold water to remove excess starch.
- Boil 3 cups of water with a pinch of salt, then add the farro.
- Cook uncovered for 20-25 minutes until chewy but not mushy.
- Drain and rinse under cold water to stop the cooking process.
- In a small bowl, whisk together olive oil, lemon juice, garlic, honey, salt, and black pepper.
- Combine cooked farro, arugula, cherry tomatoes, and Parmesan in a large bowl.
- Drizzle with the dressing and toss gently to coat.
- Serve immediately and enjoy!
Notes
For added crunch, try toasted walnuts or pine nuts. To make it a full meal, add grilled chicken or chickpeas.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Salad
- Method: Boiling
- Cuisine: Mediterranean
- Diet: Vegetarian
Nutrition
- Serving Size: 1 portion
- Calories: 320
- Sugar: 3g
- Sodium: 400mg
- Fat: 18g
- Saturated Fat: 5g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 35g
- Fiber: 5g
- Protein: 10g
- Cholesterol: 10mg
Keywords: farro, arugula, parmesan, salad, healthy, grain bowl