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in Dinner, Meal Prep, Plant Based, Quick & Easy Meals, Salads + Sides · September 5, 2022

Farro Arugula Salad

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This Farro Arugula Salad with a Lemon Herb Vinaigrette is bound to become one of your new favourite loaded salad bowls. It has roasted carrots, fresh cucumber, goats cheese, peppery arugula and nutty farro. Pair it with the tangy lemon vinaigrette for a satisfying and filling meal.

Farro Salad with arugula, goats cheese, carrots, cucumber with a lemon herb vinaigrette

What is farro?

Farro has become one of my favourite grains to use in a variety of recipes, and for good reason! Farro is very nutrient dense making it a great grain to add into the rotation in your weekly meals.

Farro is an ancient grain common in Italian cooking and looks similar to barley once cooked. It has a slightly nutty flavour and makes the perfect addition to grain bowls and pairs with fresh or cooked ingredients.

  • High in protein, with 6 grams of protein in only 1/4 cup of dry farro
  • High in essential vitamins and minerals like magnesium, zinc, B vitamins
  • It’s also great for gut health and digestion with 5 grams of fibre per serving

It is cooked the same way you would cook rice or other grains. Tip: Add a sprig of fresh thyme to the water while it cooks to add flavour.

Farro Salad with arugula, goats cheese, carrots, cucumber with a lemon herb vinaigrette

If you like this salad, you’ll also love this Apple Cheddar Salad, Winter Squash Kale Salad, or this Quinoa Pomegranate Feta Salad.

If you try out this recipe be sure to leave a star rating & review so I know how you liked it! Enjoy!

Farro Salad with arugula, goats cheese, carrots, cucumber with a lemon herb vinaigrette

Farro Arugula Salad with Lemon Herb Vinaigrette

Andrea Toole
This Farro Arugula Salad with a Lemon Herb Vinaigrette is bound to become one of your new favourite loaded salad bowls. It has roasted carrots, fresh cucumber, goats cheese, peppery arugula and nutty farro with a tangy lemon vinaigrette for a satisfying and filling meal.
Print Recipe Pin Recipe
Prep Time 20 minutes mins
Cook Time 25 minutes mins
Course Main Course, Salad, Side Dish
Cuisine Mediterranean
Servings 6

Ingredients
  

Arugula Farro Salad

  • 2 large carrots, medium diced
  • Drizzle olive oil
  • 1 tsp garlic powder
  • 2 tsp fresh thyme (or 1/2 tsp dried)
  • Pinch salt
  • 1 cup farro, uncooked
  • 3 cups arugula
  • 1 large cucumber, diced
  • 4 oz goats cheese (or sub feta if you prefer)
  • 1/2 cup sunflower seeds
  • Fresh dill to garnish *Optional

Lemon Herb Vinaigrette

  • Juice and zest of 1 lemon
  • 1/4 cup olive oil
  • 1 tsp fresh thyme (or 1/2 tsp dried)
  • 1 tbsp fresh parsley (or 1/2 tsp dried parsley)
  • 1 tsp dijon mustard
  • 1 clove garlic, minced
  • 1 tbsp honey or pure maple syrup
  • 1/4 tsp salt

Instructions
 

  • Preheat the oven to 425°F and line a baking sheet with parchment paper. In a mixing bowl, toss the chopped carrots with a drizzle of olive oil, garlic powder and a pinch of salt. Spread the carrots out on the baking sheet and bake for 20-25 minutes until golden brown.
  • Cook the farro on the stovetop according to the package directions. The cooking time will depend on the type of farro (pearled farro is the quickest cooking). Optional: Add a sprig of fresh thyme to the water while it boils to add flavour. Set aside to cool.
  • While the farro and carrots cook, whisk together all the ingredients for the Lemon Herb Vinaigrette and set aside.
  • To assemble the salad add the farro, roasted carrots, arugula and cucumber to a large bowl. Add the vinaigrette and toss to mix. Top with the goat cheese, sunflower seeds and fresh dill. Enjoy!
Keyword apple salad, arugula, farro, grain bowl
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Andrea | Healthy + Easy Recipes
Carrot Apple Coleslaw by @thedietitianfeed So man Carrot Apple Coleslaw by @thedietitianfeed

So many uses for this humble salad. It great on its own or as a filling for tacos (used in my blackened fish taco recipe!)

Use it in:
- As a salad, or mix into salad greens
- As a side dish
- To top rice bowls, burrito or taco bowls
- As a taco filling
- Add to sandwiches or wraps for crunch

Like and save this post to make later and follow me @thedietitianfeed for more delicious, nutritious recipes!

Ingredients: 
- 2 cups each of finely sliced red and green cabbage
- 1 large carrot, shredded 
- 2 apples, sliced into matchsticks 
- 1/3 cup chopped fresh cilantro
- 3 green onions (white parts) 
Vinaigrette:
- 3 tbsp Apple cider vinegar
- 3 tbsp olive oil 
- Juice of ½ a lime
- 1 ½ tbsp sugar or honey
- Salt and pepper

Directions: 
1. Place all the ingredients for the coleslaw in a large mixing bowl. The pumpkin seeds are optional but add a crunch!
2. In a small bowl, mix together the ingredients for the vinaigrette before pouring over top of the coleslaw mix.
3. Serve immediately or store refrigerated in an airtight container. Enjoy!

#healthyrecipe #healthycoleslaw #saladsthatdontsuck #healthykitchen #wholefoods #guthealth
Does this garlic peeling hack really work? 🧄 Does this garlic peeling hack really work? 🧄 

Garlic is probably my most reliably used ingredient in all my recipes so any way to make peeling less of a pain, I’m interested!

Goes to show the usual way is usually the best way, but any pros can let me know if I did this wrong 😅

#foodhack #garlicgirl #kitchenhacks #kitchentips #healthykitchen
New! Blackened Fish Tacos by @thedietitianfeed Yo New! Blackened Fish Tacos by @thedietitianfeed

You need to try these blackened fish tacos. They are super simple to make and only take about 15 minutes from start to finish and you have a great filling for tacos, rice bowls or all on it’s own!

Like and save this post for later and follow me @thedietitianfeed for more delicious, nutritious recipes!
 
Ingredients:
* 2 filets basa fish (or preferred firm white fish)
* 1 tsp paprika
* ¼ tsp cayenne 
* ½ tsp garlic powder
* ½ tsp dried oregano
* ½ tsp cumin
* ¼ tsp onion powder
* Pinch salt and pepper 
* 2 tbsp avocado oil or cooking oil of choice

Directions:
1. With a paper towel pat the pieces of fish dry. In a small bowl, mix together the spices including salt and pepper. 
2. Sprinkle the seasoning over both sides of the fish filets and rub it in with your hands. 
3. Heat a medium skillet over medium- medium low heat. Once hot add the oil, heat for a moment before adding the seasoned fish filets. 
4. Sear for 3-5 minutes per side until deeply browned and cooked through, reaching an internal temperature of 145 degrees F.
5. Remove from heat and use for tacos, rice bowls or on it’s own. Enjoy!

#tacotuesday #fishtacos #healthydinnerrecipes #healthymealideas #dietitianeats #healthytacos
New! Carrot Apple Coleslaw by @thedietitianfeed T New! Carrot Apple Coleslaw by @thedietitianfeed

This flavourful coleslaw recipe packs in lots of veggies and had a sweet, zesty flavour from the apples. It is the perfect side dish or base to many meals!

Use it in:
- As a salad, or mix into salad greens
- As a side dish
- To top rice bowls, burrito or taco bowls
- As a taco filling
- Add to sandwiches or wraps for crunch

Like and save this post to make later and follow me @thedietitianfeed for more delicious, nutritious recipes!

Ingredients: 
- 2 cups each of finely sliced red and green cabbage
- 1 large carrot, shredded 
- 2 apples, sliced into matchsticks 
- 1/3 cup chopped fresh cilantro
- 3 green onions (white parts) 
Vinaigrette:
- 3 tbsp Apple cider vinegar
- 3 tbsp olive oil 
- Juice of ½ a lime
- 1 ½ tbsp sugar or honey
- Salt and pepper

Directions: 
1. Place all the ingredients for the coleslaw in a large mixing bowl. The pumpkin seeds are optional but add a crunch!
2. In a small bowl, mix together the ingredients for the vinaigrette before pouring over top of the coleslaw mix.
3. Serve immediately or store refrigerated in an airtight container. Enjoy!

#healthyfood #healthymeals #coleslawnomayo #appleslaw #coleslawsalad #eatmoreveggies #healthyeating
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