Arugula and Farro Summer Salad Recipe

A flavor-packed ancient grain salad that energizes, satisfies, and is easy to prep and perfect for summer.

This hearty grain salad combines a satisfying mix of textures with savory, sweet, salty, and peppery flavors. It makes a nourishing meal on its own or a great sidekick to grilled proteins.

The base features farro, a fiber- and protein-rich ancient wheat grain packed with essential minerals like zinc and magnesium, and arugula, a bitter green rich in vitamins K, A, and C, folate, calcium, and anti-inflammatory[an-tee-in-flam-uh-tawr-ee]adjectiveReducing inflammation, which contributes to better overall health.Learn MoreClose glucosinates.

Arugula and Farro Summer Salad Recipe

A bright vinaigrette, and additions like crisp apples, zucchini, crunchy radishes, sweet grilled corn, shaved Parmesan, and toasted hazelnuts, create a salad as addictive as it is healthy. 

Ingredients (for 4 servings)

Grain:

• ⅔ cup whole or pearled farro, rinsed
• 2/12 cup water
• ½ teaspoon salt

Dressing:

• 1 tablespoon apple cider vinegar
• 1 tablespoon lemon juice
• 2 tablespoon extra virgin olive oil
• 1 tablespoon agave syrup
• 1/4 teaspoon fine sea salt
• ¼ teaspoon fresh thyme, chopped 

Salad and Add-ins:

• 3-4 cup baby arugula
• 1 teaspoon avocado oil (can also use olive oil)
• ¼ cup white onion, thinly sliced
• 1 small zucchini, julienned
• 1 ear corn, husked
• ½ sweet-tart apple (like Pink Lady or Honey Crisp), thinly sliced
• 4-5 small radishes, thinly sliced
• 3 tablespoon shaved Parmasen, plus extra for serving
• Fresh ground pepper, to taste
• Optional: toasted hazelnuts, chopped, goat cheese

You’ll need: 2 medium pots, 1 small skillet, large bowl, whisk

Instructions:

1. Cook the farro: Bring water to a boil in a medium saucepan. Add rinsed farro and salt, then reduce the heat to medium-low. Simmer uncovered for 15-25 minutes, until farro is tender but still chewy. Pour off any extra water and let farro cool. 
   
2. Prepare the corn: In a separate pot, boil enough water to submerge the corn. Add the ear and cook for about 5 minutes, until the kernels turn bright yellow and are just tender. Remove ear from water and let cool slightly. Cut kernels from cob.
   
3. Sauté corn and onion. In a small skillet, heat avocado oil (or olive oil) over medium heat. Add onion and saute for about 1 minute. Add corn kernels and stir to combine. Let mixture cook mostly undisturbed until corn lightly browns, stirring once or twice. Remove from heat and cool. 
   
4. Make the dressing: In a large bowl, whisk together the vinegar, lemon juice, olive oil, agave syrup, salt, and thyme until emulsified.
   
5. Add cooled farro, corn-onion mixture, sliced apple and radish to the bowl with the dressing. Toss to coat. Add arugula a handful at a time, mixing well. Add shaved Parmesan and mix again. Season with ground pepper.

6. Serve immediately or chill slightly, and top with more shaved Parmesan and toasted hazelnuts, if using. 

Nutrition:

214 calories, 26g carbohydrate, 5g protein, 11g fat, 3.3g fiber