Arugula Farro Salad

This arugula farro salad recipe is full of superfood ingredients, dressed in a savory sun-dried tomato dressing. Serve this arugula farro salad warm or cold!

I love hearty entree salads full of vegetables, beans, and grains! This arugula farro salad recipe checks all the superfood boxes! So, if you want a delicious summer salad with fresh vegetables, look no further. And this arugula farro salad is dressed in savory sun-dried tomato dressing, or choose from the other suggested salad dressing options.

Jump to:

• What is Farro?
• Arugula Farro Salad Ingredients
• Arugula Farro Salad Ingredient Substitutions
• How to Cook Farro
• How to Make Arugula Farro Salad
• Sun-Dried Tomato Dressing Ingredients
• Sun-Dried Tomato Dressing Ingredient Substitutions
• Alternative Dressing Suggestions
• Recipe FAQs
• Tips
• More Vegan Salads to Try This Summer
• 📖 Recipe
• 💬 Reviews

What is Farro?

Farro is an ancient grain that has been around for thousands of years. It contains fiber, protein, vitamins, minerals, and antioxidants. It’s a great alternative to refined grains and can easily be added to salads, soups, and other dishes.

It’s a much healthier alternative to white rice or other refined grains.

One-fourth cup (47 grams) of organic, whole grain emmer farro contains:

• Calories: 170
• Carbs: 34 grams
• Fat: 1 gram
• Fiber: 5 grams
• Protein: 6 grams
• Vitamin B3 (niacin): 20% of the RDI
• Magnesium: 15% of the RDI
• Zinc: 15% of the RDI
• Iron: 4% of the RDI

Arugula Farro Salad Ingredients

• Arugula: Unlike its mild salad green counterparts, the arugula flavor is described as peppery, spicy, and a bit nutty, which makes sense considering it's in the same family as mustard greens.
• Romaine Lettuce: Romaine lettuce adds a crunchy component to the farro salad.
• Farro: 1 cup of dry farro yields 2 cups of cooked farro. It can be served cold, as in this arugula farro salad recipe. Or you can serve farro warm.
• Water: The water is used to cook the farro—1 cup of dry farro and 2 cups of water.
• Beets: I used cooked beets from Trader Joe's.
• Tomatoes: I used Compari tomatoes, larger juicy tomatoes cut into quarters.
• Cucumbers: English cucumbers contain fewer seeds and keep the salad from getting soggy.
• Red Onion: Red onion is fresh, tangy and delicious in this salad.
• Olives: I chose kalamata olives because I like their salty briny taste with the ingredients.
• Vegan Feta: I make homemade vegan feta cheese made from tofu.
• Avocados: Avocados are fresh and creamy in the salad.
• White Beans: Although not included in the picture of the ingredients, I often add Cannellini beans to this salad recipe.

Arugula Farro Salad Ingredient Substitutions

• Substitute any green you prefer such as kale, red lettuce, or collard greens.
• Bulgar or wheat berries are similar to farro in terms of taste and texture.
• The best substitute for beets is sweet potatoes.
• Cherry tomatoes are similar, yet smaller to Compari tomatoes.
• Persian cucumbers substitute English cucumbers in recipes.
• Green onions or yellow onions are an excellent substitute for red onions.
• Black or green olives replace kalamata olives.
• There are many vegan feta cheese brands available for purchase. Or skip it if you don't eat tofu.
• Choose any beans if including beans in the salad.

How to Cook Farro

Farro is a simple grain to cook.

1. Add 2 cups of water, 1 cup of farro, and two pinches of salt into a medium-sized saucepan.
2. Bring the contents of the pan to a boil.
3. Reduce heat to medium-low, and do not cover the pan.
4. Cook for 20-25 minutes until most of the fluid is absorbed.
5. If there is fluid left in the pan, drain the remaining liquid.
6. Fluff with a fork.
7. Allow to cool to room temperature before placing in the refrigerator if serving cold.
8. If eating warm, serve immediately.

How to Make Arugula Farro Salad

1. Chop the Romaine lettuce and combine it with the arugula on a platter, large bowl, or in single bowls.
2. Cook the farro, allow to cool, and refrigerate until ready to assemble the salad.
3. Cut up the vegetables and drain and rinse the white beans.
4. Begin layering the ingredients over the greens, adding half of each ingredient evenly over the platter/bowls.
5. Repeat until all the ingredients are on top of the salad.
6. Sprinkle with tofu feta if using.
7. Add grilled or baked tofu for additional protein.

Sun-Dried Tomato Dressing Ingredients

• Sun-Dried Tomatoes: I used sun-dried tomatoes without oil, simply dehydrated tomatoes. You can dehydrate tomatoes yourself with a dehydrator.
• Red Wine Vinegar: Red wine vinegar is a popular choice for vinaigrettes and is also frequently used in marinades and pickling solutions. It is tangy and delicious.
• Water: The water thins the dressing and acts as an emulsifier in the salad dressing.
• Tahini: Tahini provides an additional level of flavor.
• Vegan Yogurt: I used unsweetened, unflavored vegan yogurt.
• Maple Syrup: Maple syrup is a way to naturally sweeten the dressing without using refined sugar.
• Salt/Pepper: 1 pinch of salt and pepper enhance the flavors in the dressing.
• Italian Seasoning: The blend of herbs present in Italian seasoning usually consists of basil, oregano, rosemary, thyme, and marjoram, with other herbs and spices, sometimes making an appearance
• Garlic/Onion Powder: Garlic and onion powder give the dressing additional depth of flavor.

Sun-Dried Tomato Dressing Ingredient Substitutions

• Roasted red bell peppers in water are similar in flavor and texture to sun-dried tomatoes.
• Balsamic vinegar is an excellent substitute for red wine vinegar.
• Instead of tahini, add another Tablespoon of vegan unsweetened, unflavored yogurt.
• Silken tofu can be used instead of vegan yogurt.
• Agave nectar or date syrup are substitutes for maple syrup.
• If avoiding sodium, choose a salt-free salt substitute.
• They make a great substitute as they have many of the same herbs in Italian seasoning (in bold)- parsley, sage, mint, oregano, thyme, and marjoram.
• Choose all garlic powder or all onion powder without one or the other.

Alternative Dressing Suggestions

For alternative dressing, I suggest these dressing options if you aren't a fan of sun-dried tomatoes.

• Avocado Ranch Dressing
• Vegan Ranch Dressing
• Oil Free Italian Dressing
• Creamy Italian Dressing
• Vegan French Dressing

Recipe FAQs

Tips

• Cook the farro first while you prepare the other ingredients so it has time to cool. Or, make it ahead of time.
• If following a gluten-free diet, substitute the farro with quinoa.
• Do not cut or add the avocado until ready to serve to avoid having it brown over time in the refrigerator.
• If served with tofu feta cheese, make the tofu feta cheese in advance.
• Serve as an entree salad or a side salad.
• Make dressing in advance, so it has time to chill.
• When serving the salad warm, do not chill the farro.
• Remove the chilled farro and fluff with a fork for a cold salad before adding to the salad.

Try this hearty arugula farro salad recipe with sun-dried tomato dressing for a delicious summer weeknight meal.

More Vegan Salads to Try This Summer

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