Farro Salad with Peas, Favas, Arugula and Tomatoes

Vegetarian
Vegan
Dairy Free
Health score
23%
Farro Salad with Peas, Favas, Arugula and Tomatoes
45 min.
8
295kcal

Suggestions


Introducing a vibrant and nutritious Farro Salad, perfect for any occasion! This delightful dish combines the nutty texture of farro with the freshness of seasonal vegetables, making it an ideal choice for a side dish, antipasti, or even a light snack. Packed with protein-rich fava beans and sweet peas, this salad is not only filling but also brimming with flavor.

Imagine a beautiful platter adorned with bright green arugula leaves, hand-chopped plum tomatoes, and a drizzle of olive oil—this salad is as pleasing to the eye as it is to the palate. The red wine vinegar adds a tangy kick that perfectly complements the earthiness of the grains and beans. Want to impress your guests at your next gathering? This vibrant salad is not just visually stunning; it's also a testament to wholesome, plant-based ingredients that celebrate both flavor and health.

Being vegetarian, vegan, and dairy-free, this Farro Salad caters to a variety of dietary preferences, making it a versatile addition to any meal. Whether you're enjoying a summer picnic or serving it at a cozy dinner party, prepare to inspire your friends and family with this easy-to-make, yet utterly delightful salad. So gather your ingredients, savor the process, and get ready to enjoy a dish that is sure to become a favorite!

Ingredients

  • servings arugula 
  • cups arugula fresh halved
  • cup baby lima beans fresh frozen shelled
  • cup peas fresh frozen shelled
  • tablespoons olive oil 
  •  plum tomatoes seeded finely chopped
  • 2.5 tablespoons red wine vinegar 
  • cups water 
  • cups wheat berries 

Equipment

  • bowl
  • sauce pan
  • whisk
  • pot

Directions

  1. Combine 6 cups water and farro in medium saucepan. Bring to boil. Reduce heat to medium. Cover partially; simmer until farro is tender, about 20 minutes (about 45 minutes for wheat berries).
  2. Drain well.
  3. Whisk oil and vinegar in large bowl. Season with salt.
  4. Add farro; toss. Cool.
  5. Meanwhile, cook favas in pot of boiling salted water for 3 minutes.
  6. Add peas and cook until just tender, about 1 minute longer.
  7. Drain. Cool in bowl of ice water.
  8. Drain.
  9. Add favas and peas to farro. (Can be made 4 hours ahead. Cover; chill.)
  10. Add arugula and tomatoes to farro mixture. Toss to combine. Season generously with salt. Spoon salad onto platter.
  11. Garnish with additional arugula.
  12. *Farro is sold at some Italian markets; or order from Dean & DeLuca, 800-221-771
  13. Wheat berries are sold at natural foods stores and some supermarkets.
  14. **Available at Middle Eastern markets, some supermarkets and farmers' markets.

Nutrition Facts

Calories295kcal
Protein12.86%
Fat28.38%
Carbs58.76%

Properties

Glycemic Index
18.29
Glycemic Load
1.04
Inflammation Score
-6
Nutrition Score
8.6908696008765%

Flavonoids

Naringenin
0.16mg
Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
0.64mg
Kaempferol
5.25mg
Myricetin
0.03mg
Quercetin
1.32mg

Nutrients percent of daily need

Calories:294.58kcal
14.73%
Fat:9.61g
14.79%
Saturated Fat:1.26g
7.88%
Carbohydrates:44.78g
14.93%
Net Carbohydrates:35.34g
12.85%
Sugar:1.95g
2.16%
Cholesterol:0mg
0%
Sodium:26.2mg
1.14%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.8g
19.59%
Fiber:9.45g
37.79%
Vitamin K:27.95µg
26.62%
Vitamin C:14.41mg
17.47%
Iron:2.67mg
14.84%
Manganese:0.29mg
14.75%
Vitamin A:727.02IU
14.54%
Vitamin E:1.47mg
9.82%
Folate:35.56µg
8.89%
Potassium:249.25mg
7.12%
Magnesium:27.8mg
6.95%
Calcium:65.94mg
6.59%
Vitamin B1:0.09mg
5.79%
Copper:0.11mg
5.61%
Phosphorus:54.65mg
5.47%
Vitamin B6:0.09mg
4.65%
Vitamin B3:0.77mg
3.86%
Vitamin B2:0.06mg
3.33%
Zinc:0.48mg
3.22%
Vitamin B5:0.14mg
1.43%
Selenium:0.8µg
1.15%
Source:Epicurious