How One Salad Became My Go-To Meal on Busy Weeknights
There’s something heartwarming about discovering a dish that checks all the boxes—nourishing, simple, and packed with flavor. A few summers ago, during a trip to Northern California, I stumbled upon a cozy farm-to-table café. On the menu was a farro salad that changed my entire perspective on grain bowls. With nutty farro, peppery arugula, tangy marinated artichokes, and crunchy pistachios, it was love at first bite.
Since then, this Farro Salad with Arugula, Artichokes & Pistachios has been on regular rotation in my kitchen. Whether you’re looking for a quick lunch, a side dish, or a hearty vegetarian dinner, this salad delivers every time.
Why This Farro Salad with Arugula, Artichokes & Pistachios Is Perfect for Everyday Eating
- 🥗 High in Fiber & Protein
- 🌱 100% Vegetarian
- ⏱️ Ready in under 30 minutes
- 🌎 Great for international kitchens—ingredients are globally accessible
- 💡 Perfect for meal prep, potlucks, or lunchboxes
Best Ingredients List for Farro Salad with Arugula, Artichokes & Pistachios (with Grams)
To make a generous bowl that serves 4, you will need:
| Ingredient | Quantity (in grams) |
|---|---|
| Farro (dry) | 200 g |
| Baby arugula | 100 g |
| Marinated artichoke hearts | 150 g |
| Shelled pistachios | 60 g |
| Cherry tomatoes (halved) | 100 g |
| Red onion (thinly sliced) | 50 g |
| Olive oil | 30 g |
| Lemon juice (fresh) | 25 g |
| Dijon mustard | 10 g |
| Garlic (minced) | 5 g |
| Salt | 2 g |
| Black pepper (ground) | 1 g |
Deeply Explain Step-by-Step How to Cook Farro Salad with Arugula
1. Cook the Farro
Start by rinsing 200 grams of farro under cold water. Bring a large pot of salted water to a boil. Add the farro and cook uncovered for 20–25 minutes or until tender but still chewy. Drain and let cool completely.
📝 Pro Tip: You can also cook farro in vegetable broth to enhance flavor.
2. Prepare the Dressing
In a small bowl, whisk together 30g olive oil, 25g lemon juice, 10g Dijon mustard, 5g minced garlic, and a pinch of salt and black pepper. Set aside.
3. Chop and Prep Your Veggies
- Halve 100g of cherry tomatoes
- Slice 50g of red onion thinly
- Roughly chop 150g marinated artichoke hearts
- Set aside 100g of fresh baby arugula
4. Assemble the Salad
In a large bowl, toss the cooled farro with the veggies and greens. Add the pistachios last for extra crunch. Drizzle the dressing over the top and toss gently until evenly coated.
5. Chill or Serve Fresh
You can serve this salad immediately or chill it in the fridge for 30 minutes for a colder version that’s even more refreshing.
Add Direction How to Cook Variations Based on Regional Preferences
- 🌿 Mediterranean Spin: Add Kalamata olives and crumbled feta (vegetarian option).
- 🥑 California Twist: Add avocado slices and swap arugula with baby spinach.
- 🧄 Middle Eastern Version: Use Za’atar and roasted eggplant with tahini-lemon dressing.
Proper Nutrition Information per Serving (Based on 4 Servings)
| Nutrient | Value |
|---|---|
| Calories | 410 kcal |
| Protein | 12 g |
| Carbohydrates | 45 g |
| Fiber | 7 g |
| Healthy Fats | 18 g |
| Saturated Fat | 2.1 g |
| Sodium | 460 mg |
This salad is not only satisfying but also filled with antioxidants and plant-based protein.
Storage Tips and Food Safety Note
- Always store leftovers in an airtight container and consume within 2–3 days.
- Do not leave the salad at room temperature for more than 2 hours.
- If adding cheese or egg-based dressings, refrigerate immediately.
- Rinse raw greens and vegetables thoroughly before mixing.
FAQs About Farro Salad with Arugula, Artichokes & Pistachios
Q1: Can I make this farro salad gluten-free?
Farro contains gluten, so it’s not suitable for gluten-free diets. However, you can substitute it with quinoa for a similar texture.
Q2: Can I prepare this salad ahead of time?
Absolutely. This salad tastes even better when the flavors sit for a few hours. Just keep the arugula separate and toss it in before serving.
Q3: What can I use instead of pistachios?
Walnuts, sunflower seeds, or pumpkin seeds work well if you want a nut-free option.
Q4: Can I add protein to make this a full meal?
Yes! Add roasted chickpeas, tofu, or even a hard-boiled egg for a protein boost.
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Thank You
Thank you for joining me on this flavorful journey. I hope this farro salad becomes as much a staple in your kitchen as it has in mine. 🌿
Feel free to share your version in the comments—let’s keep cooking, experimenting, and enjoying fresh, vibrant meals together!