Farro Salad with Edamame and Feta
A hearty and refreshing Mediterranean-inspired grain salad. Chewy farro, vibrant edamame, juicy tomatoes, and salty feta are tossed in a zesty lemon-herb vinaigrette. Perfect for a make-ahead lunch.
For 4 servings
Cook the farro.
- Rinse the farro under cold water.
- In a medium pot, bring 6 cups of water and 1 tsp of salt to a rolling boil.
- Add the rinsed farro, reduce heat to medium-low, and simmer.
- Cook until the farro is tender but still has a slight chew, about 20-25 minutes.
- Drain the farro well and set it aside to cool slightly.
TIPCooking farro like pasta in plenty of salted water ensures it's seasoned well and not gummy.Prepare the edamame.
While the farro is cooking, cook the frozen edamame according to package directions, usually by boiling for 3-4 minutes. Drain and rinse with cold water to stop the cooking process.
Whisk the vinaigrette.
- In a small bowl or jar, combine the olive oil, fresh lemon juice, and dried oregano.
- Add a pinch of salt and freshly ground black pepper.
- Whisk vigorously until the dressing is well combined and slightly thickened.
Combine the salad ingredients.
In a large mixing bowl, combine the cooled farro, cooked edamame, halved cherry tomatoes, finely chopped red onion, and fresh parsley.
Dress and toss the salad.
Pour the lemon vinaigrette over the salad ingredients. Gently toss everything together until all the components are evenly coated.
TIPYou can let the dressed salad sit for about 15-20 minutes at room temperature to allow the flavors to meld together.Add feta and serve.
Gently fold in the crumbled feta cheese just before serving. Serve the salad chilled or at room temperature.
TIPAdding the feta last prevents it from becoming mushy and breaking down too much in the salad.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1For the best texture, cook the farro until it's al dente, with a pleasant chew.
- 2To save time, you can chop the vegetables and make the vinaigrette while the farro is cooking.
- 3If you find raw red onion too sharp, you can soak the chopped onion in cold water for 10 minutes to mellow its flavor.
- 4This salad is excellent for meal prep. Store it in an airtight container in the refrigerator for up to 3 days.
- 5For best meal prep results, keep the dressing separate and add it just before eating to maintain freshness.
Adapt it for your goals.
Vegan
Replace the feta cheese with a plant-based feta alternative or 1 cup of toasted, salted chickpeas for a crunchy texture.
gluten freeGluten free
Substitute the farro with 1.5 cups of uncooked quinoa or brown rice. Cook according to package directions.
high proteinHigh protein
Add 1 cup of shredded cooked chicken, a can of drained chickpeas, or grilled shrimp to boost the protein content.
quickQuick
Use pre-cooked or quick-cook farro pouches to reduce the cooking time to just a few minutes.
Why this is on our healthy list.
Excellent Source of Fiber
Farro is a whole grain packed with dietary fiber, which aids in digestion, helps maintain stable blood sugar levels, and promotes a feeling of fullness.
Complete Plant-Based Protein
Edamame is a complete protein, meaning it contains all nine essential amino acids, making this salad a great option for muscle repair and overall health.
Heart-Healthy Fats
The extra virgin olive oil in the vinaigrette is rich in monounsaturated fats, which are known to support cardiovascular health.
Rich in Vitamins and Minerals
With ingredients like cherry tomatoes, parsley, and lemon, this salad provides a good dose of Vitamin C, Vitamin K, and antioxidants that help fight inflammation.
Frequently asked questions
Yes, it's a very healthy and balanced meal. It provides complex carbohydrates and fiber from farro, complete plant-based protein from edamame, healthy fats from olive oil, and a variety of vitamins from the fresh vegetables.
