Farro Salad With Fennel Oranges Almonds

Experience the refreshing taste of the Mediterranean with this vibrant and wholesome Farro Salad. Featuring nutty whole grains, crisp fennel, and juicy orange segments, this dish offers a perfect balance of textures and bright flavors that is ideal for a light lunch or a sophisticated side dish.

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The combination of toasted almonds and fresh herbs adds a layer of complexity to the earthy farro, while the citrus vinaigrette ties every component together for a truly refreshing culinary experience.

Ingredients

• Grain: 1 cup uncooked whole grain farro, 3 cups water, 1/2 teaspoon kosher salt
• Produce: 1 medium fennel bulb (thinly sliced, reserve fronds), 2 large oranges (peeled and segmented), 2 cups arugula or baby spinach, 2 tablespoons chopped fresh parsley
• Nuts: 1/2 cup sliced almonds, toasted
• Dressing: 3 tablespoons extra-virgin olive oil, 1 tablespoon freshly squeezed orange juice, 1 tablespoon freshly squeezed lemon juice, 1 teaspoon honey or maple syrup, 1 teaspoon Dijon mustard, 1/4 teaspoon sea salt, 1/4 teaspoon freshly ground black pepper

Instructions

Step 1: Cook the Farro

Rinse the farro under cold water. In a medium saucepan, combine farro, water, and salt. Bring to a boil, reduce heat, cover, and simmer for 25–30 minutes, or until farro is tender but still chewy. Drain any excess water and let cool.

Step 2: Toast the Almonds

While the farro cooks, toast the sliced almonds in a dry skillet over medium heat for 2–3 minutes, stirring frequently until golden and fragrant. Set aside.

Step 3: Assemble the Salad

In a large bowl, combine cooled farro, sliced fennel, orange segments, arugula (or spinach), and parsley.

Step 4: Prepare the Dressing

In a small bowl or jar, whisk together olive oil, orange juice, lemon juice, honey (or maple syrup), Dijon mustard, salt, and pepper until well combined.

Step 5: Dress the Salad

Pour the dressing over the salad and toss gently to coat.

Step 6: Finish and Garnish

Add toasted almonds and toss lightly. Garnish with reserved fennel fronds. Serve immediately or chilled.

Zusatztipps für die Zubereitung

Be sure to rinse the farro thoroughly before cooking to remove any excess starch. When toasting the almonds, watch them closely as they can turn from golden to burnt very quickly.

Varianten und Anpassungen

For extra protein, you can top the salad with grilled chicken or chickpeas. If you prefer a different citrus profile, try using blood oranges or grapefruit. For a gluten-free version, substitute the farro with barley or quinoa.

Serviervorschläge

This salad is delicious served both immediately or chilled. For the perfect beverage accompaniment, pair it with a crisp glass of Sauvignon Blanc.

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Whether you are hosting a sunny lunch or looking for a healthy side dish, this Mediterranean Farro Salad is a flavorful choice that celebrates fresh, seasonal ingredients.

Recipe Questions & Answers

→ Can I make this ahead of time?

Absolutely. Prepare the farro up to 2 days in advance and store it in an airtight container in the refrigerator. Toast the almonds and chop the vegetables ahead as well. Toss everything with the dressing just before serving to maintain the crisp texture of the fennel and arugula.

→ What's the best way to slice fennel thinly?

Use a sharp chef's knife or a mandoline slicer for the thinnest, most uniform slices. Cut the bulb in half lengthwise, remove the core, then slice crosswise. This creates delicate ribbons that blend beautifully with the other ingredients.

→ Can I substitute the farro?

Yes. Try barley, wheat berries, or spelt for similar texture. For a gluten-free option, quinoa works well though it cooks faster—about 15 minutes. Adjust cooking times accordingly and rinse quinoa after cooking to remove any bitterness.

→ How do I supreme oranges for clean segments?

Cut off the top and bottom of the orange to create stable bases. Following the curve, slice away the peel and white pith. Hold the orange over a bowl and carefully cut between the membranes to release the perfect segments. Catch any juice for the dressing.

→ What proteins pair well with this dish?

Grilled chicken, shrimp, or pan-seared salmon complement the Mediterranean flavors beautifully. For plant-based options, add chickpeas, white beans, or crumbled feta cheese. The citrus dressing enhances lighter proteins while cutting through richer ones.

→ My dressing seems too acidic—how can I balance it?

Whisk in another teaspoon of honey or maple syrup to add sweetness. A small splash of olive oil also helps mellow acidity. Taste as you go—the dressing should strike a balance between tart and sweet, with enough body to coat the grains.