Hearty Sweet & Savory Farro & Chickpea Salad
Nutty & nutritionally dense farro and chickpeas team up with a panoply of tasty flavors and textures in this cozy winter salad. There is a bit of chopping required, but most of your prep time will go towards cooking the farro, which can take as little as 10 minutes if you buy the pearled variety (see note below). The 2-ingredient dressing also couldn’t be easier to shake together.
Note: Farro is typically sold in semi-pearled and pearled forms, meaning all of the husk, and either part or all of the bran on the grain has been scrubbed away. Doing this allows for shorter cook times - 25 to 30 minutes for semi-pearled, and 10 to 20 minutes for pearled farro. Whole farro, while higher in fiber and protein (and the richest in flavor), requires soaking prior to cooking.
Author: Erin Carstens
Time: ~30 to 45 minutes, depending on farro type & cook time (see note above)
Servings: 4
INGREDIENTS
3 1/2T balsamic vinegar
3 1/2T honey
1 cup uncooked farro, cooked according to package instructions (see note) & cooled to room temperature
15-ounce can chickpeas, drained and rinsed
Large fennel bulb, diced (~1 1/2 cups)
1/2 cup dried cranberries
4 scallions, white & light green parts thinly sliced
16 large, pitted green olives, chopped (I like Castelvetrano)
5-ounce bag baby arugula
3 ounces crumbled goat cheese (3/4 cup)
1/4 cup toasted, salted pepitas
INSTRUCTIONS
To make the salad dressing, add balsamic vinegar and honey to a small jar, cover with a lid, and shake it to combine. (Alternatively, whisk the two together in a small bowl.)
In a medium bowl, combine cooked farro, chickpeas, fennel, cranberries, scallions, and olives.
To a second medium bowl, add arugula, and drizzle in 2 to 3 T of the dressing - enough to lightly coat as you toss the two together. Add the rest of the dressing to the farro mixture, and toss it to coat as well.
Arrange arugula on a large platter, or divide between 4 individual plates. Top with the farro mixture, and then sprinkle with the crumbled goat cheese and pepitas to serve.
LEFTOVERS
The farro mixture, dressed, will keep for days in the fridge. Feel free to mix in any remaining goat cheese and pepitas too. The dressed arugula will wilt if stored, but if that doesn’t bother you, go ahead and toss it into the storage container as well. Or, just dress the portion of arugula you’ll eat today, and keep the rest naked until you’re ready to make another meal out of the Farro & Chickpea Salad.
Nutritional Information (Approximate, Per Serving)
Calories: 550
Protein: 19 grams
Fat: 14 grams
Carbohydrates: 88 grams (11 grams fiber, 28 grams sugar)