Lemon-Herb Farro
A delightfully chewy and nutty grain salad, brightened with fresh lemon zest and chopped parsley. This vibrant, salt-free side dish is a perfect healthy accompaniment to grilled fish or chicken.
For 4 servings
3 steps. 25 minutes total.
- 1
Step 1
- a.Cook the farro
- b.Rinse 1 cup of farro thoroughly under cold running water.
- c.In a medium saucepan, bring 4 cups of water to a rolling boil.
- d.Add the rinsed farro, reduce the heat to a steady simmer, and cook uncovered until tender with a slight chew, about 20-25 minutes.
- e.Drain the farro completely using a fine-mesh sieve and transfer it to a large mixing bowl.
- 2
Step 2
- a.Combine the ingredients
- b.While the farro is still warm, drizzle with the extra virgin olive oil and toss to coat.
- c.Add the minced garlic, fresh lemon zest, lemon juice, chopped parsley, and freshly ground black pepper to the bowl.
- d.Mix everything together until the farro is evenly seasoned.
- 3
Step 3
- a.Serve the dish
- b.Let the farro sit for 5 minutes to allow the flavors to meld together.
- c.Serve warm or at room temperature as a healthy side dish.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For the best texture, be careful not to overcook the farro. It should be tender but still have a pleasant, chewy bite.
- 2Using fresh lemon juice and zest is key to achieving a bright, vibrant flavor. Bottled juice won't have the same impact.
- 3This dish is excellent for meal prep. Store it in an airtight container in the refrigerator for up to 4 days.
- 4Feel free to add other salt-free ingredients like chopped cucumber, bell peppers, or sun-dried tomatoes (unsalted) for more texture and flavor.
Adapt it for your goals.
High protein
For a more substantial dish, add one 15-ounce can of no-salt-added chickpeas, rinsed and drained.
quickQuick
Use quick-cooking farro, which typically cooks in about 10-12 minutes, to save time.
healthyHealthy
Incorporate other fresh herbs like mint or dill along with the parsley for a more complex flavor profile and added nutrients.
budget friendlyBudget friendly
If farro is unavailable or too expensive, you can substitute it with barley or brown rice. Adjust cooking times accordingly.
Why this is on our healthy list.
Excellent Source of Fiber
Farro is a whole grain packed with dietary fiber, which aids in digestion, promotes gut health, and helps you feel full and satisfied.
Heart-Healthy
This recipe is completely salt-free, which is beneficial for maintaining healthy blood pressure. The use of extra virgin olive oil provides healthy monounsaturated fats.
Provides Sustained Energy
As a complex carbohydrate, farro provides a slow and steady release of energy, preventing blood sugar spikes and keeping you energized longer.
Frequently asked questions
Yes, it's very healthy. Farro is a whole grain rich in fiber, protein, and essential minerals. This recipe is low in sodium and uses heart-healthy olive oil, making it an excellent choice for a balanced diet.