This Mediterranean Farro Salad with arugula and chickpeas is a hearty, healthy vegetarian whole-grain dish — a great source of protein and fiber.
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If I want to eat a salad every day during the week, I usually pick a “salad of the week” to keep things simple. A couple of weeks ago this Mediterranean Farro Salad with arugula and chickpeas was my go-to, and I’m excited to make it again. It’s that good.
I’m a fan of farro for its texture and versatility. It works beautifully in soups or in grain salads. Cook a batch ahead (it takes a little longer than white rice, similar to brown rice) and keep it in the fridge so you can quickly assemble salads throughout the week. Farro adds substance, protein, and fiber, so you leave the meal satisfied.
Arugula is in season now in many regions, and if it’s warm where you are, fresh herbs likely are too. I recently revived my container herb garden with my youngest son, and it’s a joy to snip fresh leaves for meals. Fresh oregano is one of my favorite herbs for Mediterranean dishes — it pairs especially well with roasted peppers. A few fresh oregano leaves lifted this salad immediately.
So much fun with this kid. <3
Below the recipe you’ll find seasonal inspiration and what my #EatSeasonal friends cooked up for the month.
Print Recipe
Mediterranean Farro Salad with Arugula and Chickpeas
Yield: 1 salad
Ingredients:
- 2 cups baby arugula
- 1/2 cup cooked farro
- 1 oz crumbled feta (about 1/4 cup)
- 1/3 cup garbanzo beans (chickpeas)
- 2 sweet cherry peppers, sliced
- a few splashes of balsamic vinegar
- 2 teaspoons olive oil
- fresh herbs for garnish (fresh oregano recommended)
Directions:
- Arrange arugula, cooked farro, chickpeas, sliced cherry peppers, and feta on a large plate or in a bowl. Drizzle with balsamic vinegar and olive oil, then season with salt and freshly ground black pepper to taste. Finish with fresh herbs.
Nutritional Information (estimated): 460 calories / 18g fat / 11g fiber / 16g protein
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If you enjoy whole-grain salads, try a selection of recipes featuring farro, quinoa, wheat berries, and brown rice.
Seasonal recipe highlights from friends and contributors include ideas like roasted rhubarb meringues, polenta with asparagus and pancetta, baked cauliflower casseroles, smoothies, focaccia with radish butter, turmeric-roasted cauliflower power salads, halloumi salads with berries, spring farro salads with lemon and mint, stuffed peppers, pavlovas, breakfast bowls with radish and asparagus, hummus flatbread pizzas, and beer-marinated grilled chicken skewers with spring quinoa salad.
Enjoy experimenting with seasonal produce and adding cooked farro to salads, soups, and grain bowls for satisfying, nutrient-dense meals.