Protein-Packed Farro and White Bean Salad

You know, I used to think farro was just another trendy grain that would be too fussy to cook with. That’s what happens when you grow up on basic rice and pasta! My first few attempts were either too mushy or too chewy, and I almost gave up.

But here’s the thing – farro is actually pretty forgiving once you get the hang of it. Like rice, it just needs the right amount of water and time. Now I keep a container of cooked farro in my fridge, ready to toss into salads like this one with white beans. It’s the kind of lunch that fills you up without weighing you down.

What Kind of Farro Should I Use?

When shopping for farro, you’ll typically find three different types at the store: pearled, semi-pearled, and whole grain. For this salad, whole-grain farro is specified, which has the most nutrients but also takes the longest to cook (about 30-40 minutes). If you’re short on time, pearled farro is a perfectly fine substitute – it cooks in about 15-20 minutes because the outer bran has been removed. Just make sure to check your package instructions since cooking times can vary between types, and you’ll want the farro to be tender but still slightly chewy with a nice bite to it.

Options for Substitutions

This salad is pretty flexible and you can make several swaps based on what you have in your kitchen:

• Farro: If you can’t find farro, try using barley, wheat berries, or even quinoa. Just be sure to adjust cooking times – barley takes about the same time as farro, while quinoa cooks much faster (about 15-20 minutes).
• Cannellini beans: Any white bean works great here – try Great Northern or navy beans. You could even use chickpeas if that’s what you have on hand.
• Radicchio: Not a fan of radicchio’s bitter taste? Try using chopped endive or purple cabbage instead. These will give you a similar crunch with a milder flavor.
• Goat cheese: You can swap goat cheese with feta, ricotta salata, or even fresh mozzarella pearls. If you’re dairy-free, try adding some diced avocado for creaminess.
• Arugula: Baby spinach, mixed greens, or watercress make good alternatives to arugula. Each will bring its own unique flavor to the dish.
• Leeks: If leeks aren’t available, try using thinly sliced shallots or sweet onions instead. Just use about half the amount since they have a stronger flavor.

Watch Out for These Mistakes While Cooking

The biggest challenge when cooking farro is not giving it enough time to achieve that perfect chewy texture – start checking it at 25 minutes, but know it might need up to 40 minutes depending on the type you’re using, and always taste a few grains to be sure. Another common mistake is overcrowding the roasting pan when cooking the vegetables – make sure to spread your carrots and leeks in a single layer with enough space between them, or they’ll steam instead of developing those lovely caramelized edges. To keep your salad fresh and crisp, wait to add the arugula and goat cheese until just before serving, as these delicate ingredients can wilt or become mushy if tossed too early with the warm ingredients. For the best flavor development, let the dressed farro and vegetables cool to room temperature before combining with the beans and other ingredients – this allows the grains to soak up the lemony dressing without becoming soggy.

What to Serve With Farro Bean Salad?

This hearty grain and bean salad works great as a complete meal on its own, but there are plenty of tasty ways to round out your plate! A warm, crusty baguette or some toasted pita bread makes perfect sense alongside the Mediterranean flavors in this salad. For protein lovers, you might want to add some grilled chicken breast or seared salmon – both pair really nicely with the nutty farro and fresh vegetables. If you’re keeping things vegetarian, a bowl of light tomato soup or roasted butternut squash soup would make this a cozy and filling meal.

Storage Instructions

Keep Fresh: This farro and white bean salad stays good in an airtight container in the fridge for up to 4 days. The flavors actually get better after a day as everything marinates together! If you’re making it ahead, I recommend adding the arugula and goat cheese just before serving to keep them fresh and crisp.

Meal Prep: Want to prep this for the week? Layer the ingredients in mason jars with the dressing at the bottom, followed by the beans, farro, and vegetables. Keep the arugula, goat cheese, and any fresh herbs separate until you’re ready to eat. This way, everything stays fresh and crunchy!

Pack: Taking this salad for lunch? Pack the dressing in a separate container and toss it with the salad just before eating. This keeps the vegetables crisp and prevents the arugula from wilting. The farro will maintain its nice chewy texture even after a few days in the fridge.

Preparation Time	15-20 minutes
Cooking Time	70-80 minutes
Total Time	85-100 minutes
Level of Difficulty	Medium

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

• Calories: 800-900
• Protein: 30-35 g
• Fat: 50-55 g
• Carbohydrates: 70-80 g

Ingredients

For the main salad:

• 2 large leeks (white and light green parts only, thinly sliced)
• 2 large carrots (peeled and julienned)
• 1 cup cherry tomatoes (halved for even distribution)
• 3 cups arugula (fresh, crisp leaves)
• 1/2 head radicchio (thinly sliced for slight bitterness)
• 1 red bell pepper (diced into 1/2-inch pieces)
• 1/2 cup farro (rinse well before cooking)
• 1 can cannellini beans (15.5 oz, rinsed and drained)
• 1/2 cup crumbled goat cheese

For the dressing:

• 2 tsp fresh parsley (finely chopped)
• 2 fresh thyme leaves (finely chopped)
• 1 garlic clove (freshly minced for best flavor)
• juice of 1 lemon
• 1 1/2 tsp honey (I like Local Hive honey)
• 1/4 cup extra-virgin olive oil

Standard:

• black pepper
• 1 tbsp extra-virgin olive oil
• salt
• a pinch of red pepper flakes (optional, for a little heat)

Step 1: Cook the Farro

Preheat your oven to 400°F.

In a medium saucepan over high heat, bring 3 and 1/2 cups of water and a large pinch of salt to a boil.

Add the farro and reduce the heat to medium-low.

Let it simmer, stirring occasionally and adding more water if needed, until the farro is tender, which should take about 40 minutes.

Step 2: Roast the Vegetables

While the farro is cooking, prepare the vegetables.

On a baking sheet, toss the carrots and leeks with crushed red pepper flakes and 1 tablespoon of oil.

Season the mixture with salt and black pepper.

Roast in the oven until the carrots are softened and the leeks turn a dark golden color, about 30 minutes.

Step 3: Assemble the Salad

In a large bowl, combine the cooked farro with the roasted vegetables.

Then add the radicchio, bell pepper, beans, and tomatoes.

Mix everything together gently to ensure even distribution of ingredients.

Step 4: Prepare the Dressing

In a small bowl, mix together the lemon juice, garlic, parsley, thyme, honey, and the remaining 1/4 cup of oil.

Season the dressing with salt and black pepper to taste.

Step 5: Dress and Finalize the Salad

Pour the prepared dressing over the farro mixture and toss well to coat all the ingredients.

Finally, add the arugula and goat cheese, tossing again to fully combine and incorporate all the flavors.

Serve and enjoy your hearty farro salad!