Healthy Lunch Farro Salad

Name: Healthy Lunch Farro Salad
Prep time: 20 min
Cook time: 30 min
Total time: 50 min
Yield: 4 servings
Ingredients: 1 cup farro; 2 cups water; 1 cup cherry tomatoes, halved; 1 cucumber, diced; 1 bell pepper, diced; 1 cup spinach, chopped; 1 avocado, diced; 3 tablespoons olive oil; 2 tablespoons balsamic vinegar; 1 teaspoon Dijon mustard; Salt and pepper to taste

Highlighted under: Healthy & Light

I love preparing my Healthy Lunch Farro Salad, especially on busy weekdays when I crave something nourishing yet quick. The combination of nutty farro, crisp vegetables, and a zingy vinaigrette creates a delightful balance that keeps me satisfied and energized throughout the day. Plus, it’s highly customizable, allowing me to use whatever fresh produce is available. I often prepare this salad in advance, making it perfect for meal prep and ensuring I always have a healthy option ready to go.

Created by

Brianna Tate

Last updated on 2026-01-13T03:58:06.336Z

When I first made this Healthy Lunch Farro Salad, I was amazed by how easy it was to incorporate whole grains into my meals. Farro has a wonderful chewy texture that pairs beautifully with fresh vegetables. I particularly enjoy adding healthy fats like avocado for creaminess.

Each time I prepare this salad, I play with different dressings and toppings based on the season. I found that adding a hint of lemon zest elevates the flavors remarkably. It’s a versatile meal that always delivers satisfaction and nutrition in every bite!

        Why You Will Love This Recipe
        Hearty grains that provide lasting energy
Fresh and vibrant flavors that awaken the palate
Easily customizable with seasonal ingredients

      

Understanding Farro

Farro is a fantastic whole grain that adds a delightful chewiness to this salad, making it not only satisfying but also nutritious. Rich in fiber and protein, farro supports digestion and helps to keep you feeling full longer. When cooking, I recommend using a ratio of 1 cup of farro to 2 cups of water to achieve the ideal texture. If you're short on time, you can find pre-cooked farro in many supermarkets, which can be a great shortcut for busy weekdays.

To ensure the farro cooks evenly, rinse it under cold water before cooking. This step removes any debris and enhances its nutty flavor. Aim to cook farro until it’s tender yet still slightly firm, usually around 30 minutes. Keep an eye on the pot – if the water evaporates too quickly, add a splash more to prevent sticking. Once done, the farro should be fluffy with each grain distinct, creating a perfect base for your salad.

Perfecting Your Vinaigrette

The vinaigrette plays a crucial role in tying all components of the salad together, enhancing the fresh flavors of the vegetables and farro. To achieve a balanced flavor, I find that a ratio of 3:2 for oil to vinegar is ideal, but feel free to adjust according to your taste preferences. If you prefer a creamier dressing, consider adding a bit of Greek yogurt or avocado to the vinaigrette mix for a rich texture.

Incorporating Dijon mustard not only adds zest but also helps emulsify the vinaigrette, ensuring a glossy, cohesive dressing. When whisking, aim for a smooth consistency, adjusting salt and pepper to elevate the overall taste. A tip I often suggest is to let the vinaigrette sit for a few minutes before mixing it into the salad. This allows the flavors to meld beautifully, making for a more robust dressing.

Ingredients

Gather the following ingredients for a delicious and nutritious meal:

Salad

1 cup farro
2 cups water
1 cup cherry tomatoes, halved
1 cucumber, diced
1 bell pepper, diced
1 cup spinach, chopped
1 avocado, diced

Vinaigrette

3 tablespoons olive oil
2 tablespoons balsamic vinegar
1 teaspoon Dijon mustard
Salt and pepper to taste

Combine all these ingredients for a flavorful and satisfying salad.

Instructions

Follow these steps to create your Healthy Lunch Farro Salad:

Cook the Farro

In a medium saucepan, combine farro and water. Bring to a boil, then reduce heat to low. Cover and simmer for about 30 minutes, or until tender.

Drain excess water and let cool.

Prepare the Vegetables

While the farro cooks, chop all of your vegetables and set them aside. This can be adjusted based on your personal preferences.

Make the Vinaigrette

In a small bowl, whisk together olive oil, balsamic vinegar, Dijon mustard, salt, and pepper until well combined.

Combine Everything

In a large bowl, mix the cooked farro, chopped vegetables, and diced avocado. Drizzle the vinaigrette over the salad and toss gently to combine.

Serve

Taste the salad and adjust seasoning if necessary. Serve immediately or cover and refrigerate for later enjoyment.

Enjoy your refreshing and healthy lunch salad!

Pro Tips

For added protein, consider including chickpeas or grilled chicken. Also, let the salad sit for about 30 minutes before serving to allow the flavors to meld beautifully.

Customization Ideas

This Healthy Lunch Farro Salad is incredibly versatile, and you can incorporate various seasonal vegetables depending on what you have on hand. Try adding roasted sweet potatoes in the fall for a warm element, or swap in shredded carrots and snap peas for a refreshing crunch in spring. Additionally, legumes like chickpeas or black beans can be included for an extra protein boost, perfect for those following a plant-based diet.

For a more Mediterranean vibe, toss in ingredients like feta cheese, kalamata olives, or artichoke hearts. You can also switch up the herbs, using fresh parsley, basil, or even mint to bring a different flavor profile to your dish. Don’t shy away from experimenting – your salad can evolve with your tastes and what's available in your fridge.

Storage and Meal Prep

This salad is an excellent option for meal prep, as it holds up well in the refrigerator for 3-4 days. Store the salad and vinaigrette separately to keep the vegetables crisp until you’re ready to eat. When you're preparing for the week, consider batch-cooking farro. Once cooled, it can be refrigerated for up to five days, allowing you to whip up salads in no time.

If you find yourself with leftover salad, don’t worry! Simply add it to a wrap or mix it into scrambled eggs for breakfast. This recipe is generous enough that you can double it for larger gatherings, providing a nutritious option during parties or picnics. Just remember that the texture of the salad is best when enjoyed fresh, so add any delicate items like avocado right before serving.

Questions About Recipes

→ Can I make this salad in advance?

Absolutely! Just store the salad in an airtight container and enjoy it within 3 days for optimal freshness.

→ What can I substitute for farro?

You can use quinoa, brown rice, or even couscous as a replacement.

→ Is this salad gluten-free?

If you use quinoa or another gluten-free grain instead of farro, the salad can be gluten-free.

→ Can I add protein to this salad?

Yes! Grilled chicken, tofu, or even legumes like chickpeas are great additions.