Mediterranean Farro Salad with Pomegranate and Pistachios

As we are heading into the holidays, and in preparation for the many indulgences of the season, we often crave a fresh and lighter meal. This easy Mediterranean farro salad with pomegranate and pistachios is exactly that!  The key ingredient for this satisfying and well-balanced salad is farro, a hearty ancient grain.

 Farro and Other Hearty Grains

Farro is an ancient whole grain that is nutrient-rich with both high protein and high energy properties.  We all know that hearty grains are good for us, but how often do we incorporate them into our meals?  Luckily, there is a great variety of grains from which to choose:  barley, bulgur, millet, wheat berries, oats, and (of course) farro, to mention just a few.

Cooking with Farro

Farro is a favorite ingredient in the Mediterranean region and in particular, in Tuscan cuisine.  It boasts a wonderful nutty flavor and a chewy bite and is a great addition to soups and mixed in salads.  Farro is versatile and super easy to cook.  It often replaces Arborio rice in risotto-style dishes.  I love using pearled farro in my recipes as it requires less cooking time than regular farro.

Ingredients for the Mediterranean Farro Salad with Pomegranate and Pistachios

This is not a strict recipe, in the sense that it is easy to substitute for other grains that you might have on hand, or, use different nuts, or, another cheese (or even skip the cheese all together).  A few handfuls of crisp arugula make a nice base for the salad, but any salad greens will do.  If you have a juicy pomegranate on hand, use it for a nice visual contrast and some added sweetness.  Dried cranberries also go well here.

How to make it

To make this salad, start by preparing the farro first – it only takes 10-15 minutes to cook and it can be made in advance.  I often make double the quantity and store some in the refrigerator to add to a soup later in the week.  While the farro cooks, prepare the lemon vinaigrette and then stir in the shallots to let them marinate a bit — they will add a great flavor to your salad!  Next, crumble a small chunk of Feta cheese, slice the apples, and chop up some pistachio nuts.

What to serve it with

Enjoy this delicious salad alone as a light meal or as a healthy side dish alongside a protein of your choice. If you have any leftover cooked chicken or cooked shrimp in your refrigerator, why not toss them into the salad too?  This delicious salad goes so well with anything grilled and is such an easy dish to bring to a potluck. I hope you give it a try, I know you are going to like it!

5.0 from 3 reviews

Mediterranean Farro Salad with Pomegranate and Pistachios

 

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Prep time

10 mins

Cook time

10 mins

Total time

20 mins

 

A healthy and delicious vegetarian salad with farro, arugula, feta, almonds and sliced apple.

Author: Marilena Leavitt

Recipe type: Salad

Cuisine: Mediterranean

Serves: 4

Ingredients

• 1 cup quick-cooking or "pearled" farro, rinsed well
• -- salt for the water
• 1 clove garlic, whole
• 2 TBSP. fresh lemon juice
• ½ tsp. Dijon mustard
• ½ tsp salt
• ¼ tsp black pepper
• 4 TBSP. extra virgin olive oil
• 1 small shallot, thinly sliced
• 2-3 cups arugula, packed
• ¼ cup toasted pistachios, chopped
• ½ small apple, thinly sliced
• ½ Greek Feta cheese, crumbled
• ¼ cup pomegranate seeds

Instructions

1. Fill a medium pot with 2½ cups of water and bring it to a boil. Add a couple of generous pinches of salt, the garlic clove and the rinsed farro. Lower the heat and cook according to the package directions, stirring occasionally.
2. While the farro is cooking, prepare the lemon vinaigrette. In a smaller bowl, whisk together the lemon juice, mustard, salt, pepper and olive oil. Add the thinly sliced shallot to marinate and set aside.
3. When the farro is cooked, it should still be tender, but slightly chewy. Drain well and discard the garlic. Place the farro in a medium bowl, toss it with the lemon vinaigrette, and stir well to incorporate.
4. Line a large salad bowl with the arugula. Top it with the farro and then add the toasted pistachios, the Feta cheese, and the pomegranate seeds. Toss gently and serve.

Notes

The whole salad can be assembled ahead of time. Toss it just before serving so the arugula stays crisp.

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