Farro and Broccoli Salad is a wholesome, nutritious dish that combines the nutty texture of farro with the vibrant crunch of fresh broccoli. Tossed in a tangy lemon vinaigrette and sprinkled with your choice of herbs or nuts, this salad is both refreshing and satisfying. The farro provides a hearty base, while the broccoli adds a fresh, green contrast, making it a perfect side dish or light lunch.
I first made this salad when I wanted something filling but light and packed with nutrients. The farro added a pleasant chewiness, while the broccoli offered a crisp, refreshing bite. What I love most about this recipe is how easily it can be customized—you can add roasted vegetables, mix in feta or goat cheese for creaminess, or throw in some toasted almonds for extra crunch. Whether served chilled or at room temperature, Farro and Broccoli Salad is a delightful, healthy choice!
Perfect for:
- Light lunches
- Side dish for dinners
- Meal prep
- Picnic or potluck gatherings
- Vegans and vegetarians
- Health-conscious eaters
Why You’ll Love This Recipe
Here are 10 reasons why this Farro and Broccoli Salad will become your go-to dish:
- Nutritious and Wholesome: Packed with fiber, protein, and antioxidants, this salad is a powerhouse of nutrition.
- Earthy and Fresh Flavors: The combination of farro and broccoli offers a delightful balance of hearty and fresh flavors.
- Zesty Dressing: The tangy lemon dressing perfectly complements the earthy tones of the farro and broccoli.
- Crunchy Texture: The lightly blanched broccoli gives a satisfying crunch, while the farro adds chewiness and depth.
- Vibrant Color: The green broccoli contrasts beautifully with the warm, golden farro, making the salad visually appealing.
- Easy to Prepare: This salad comes together quickly and can be made in advance for an easy meal prep option.
- Versatile: Customize it with nuts, seeds, or cheese for extra flavor and texture.
- Perfect for Any Season: Enjoy this salad year-round, whether served warm or chilled.
- Make-Ahead Friendly: It stores well in the fridge, allowing for easy, healthy meals throughout the week.
- Light and Satisfying: It’s filling enough to be a main dish but light enough for a side.
Preparation and Cooking Time
- Total Time: 30 minutes
- Preparation Time: 10 minutes
- Cooking Time: 20 minutes
- Servings: 4 servings
- Calories per serving: Approximately 350-400 calories
- Key Nutrients: Protein: 10g, Carbs: 45g, Fat: 12g
Ingredients
For the Salad:
- 1 cup farro (dry)
- 2 cups broccoli florets
- ½ cup cherry tomatoes, halved
- ¼ cup red onion, thinly sliced
- ¼ cup toasted sunflower seeds (optional)
For the Lemon Dressing:
- 2 tablespoons extra virgin olive oil
- 2 tablespoons lemon juice
- 1 teaspoon Dijon mustard
- 1 teaspoon honey (or maple syrup for a vegan version)
- Salt and pepper to taste
Ingredient Highlights
- Farro: A nutritious whole grain that adds texture and fiber to the salad.
- Broccoli: A low-calorie vegetable that’s rich in vitamins and minerals.
- Lemon Dressing: Fresh and tangy, the dressing ties the salad together with a burst of citrus.
- Sunflower Seeds: Add a crunchy element and are a great source of healthy fats and protein.
Step-by-Step Instructions
Prepare the Farro:
- Cook Farro: Bring a pot of salted water to a boil. Add farro and cook according to package instructions (usually 20 minutes for semi-pearled farro). Drain and set aside to cool slightly.
Blanch the Broccoli:
- Blanch Broccoli: Bring a small pot of water to a boil. Add broccoli florets and blanch for 1-2 minutes until bright green and slightly tender. Drain and rinse under cold water to stop cooking.
Prepare the Salad:
- Combine Ingredients: In a large bowl, combine cooked farro, blanched broccoli, halved cherry tomatoes, and red onion.
Make the Lemon Dressing:
- Whisk Dressing: In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, honey, salt, and pepper until well combined.
Assemble the Salad:
- Toss and Serve: Pour the dressing over the salad and toss to combine. Top with toasted sunflower seeds for extra crunch, if desired.
How to Serve
Here are 10 serving suggestions for Farro and Broccoli Salad:
- As a Side Dish: Pair with grilled chicken, fish, or your favorite protein for a balanced meal.
- With Roasted Vegetables: Serve alongside roasted sweet potatoes or carrots for a comforting veggie-filled meal.
- As a Light Lunch: This salad is filling enough to enjoy on its own for a nutritious lunch.
- For Meal Prep: Make a batch and portion it out for easy lunches throughout the week.
- With Avocado: Add slices of creamy avocado on top for extra richness.
- For a Picnic: Pack in containers for a light and satisfying outdoor meal.
- With Feta or Parmesan: Sprinkle some cheese for a salty, savory touch.
- With a Protein Boost: Add grilled tofu, chicken, or chickpeas for a protein-packed option.
- As a Summer Salad: This salad is perfect for a refreshing and cooling dish on hot days.
- With Quinoa: Swap farro for quinoa for a gluten-free variation of the salad.
Additional Tips
- Toast the Farro: Lightly toast the farro in a dry pan for 3-5 minutes before cooking to bring out a nutty flavor.
- Blanch the Broccoli: To retain a vibrant green color and crisp texture, blanch the broccoli for 1-2 minutes in boiling water, then transfer it to an ice bath.
- Add a Protein: Boost the salad’s protein content by adding grilled chicken, chickpeas, or feta cheese.
- Dress it Up: Use a tangy lemon vinaigrette or a balsamic dressing to balance the earthy flavors of farro and broccoli.
- Incorporate Nuts or Seeds: Toasted pine nuts, almonds, or sunflower seeds add crunch and extra nutrients.
- Fresh Herbs: Sprinkle fresh herbs like parsley, basil, or mint for an added burst of flavor and freshness.
- Roast the Broccoli: For a deeper, caramelized flavor, try roasting the broccoli instead of blanching it.
- Add Some Sweetness: Dried cranberries, raisins, or pomegranate seeds provide a touch of sweetness to balance the salad.
- Make it Ahead: Farro and broccoli salad actually tastes better after it sits for a few hours, so make it in advance for an easy meal prep.
- Customizable Veggies: Feel free to add other vegetables like roasted bell peppers, carrots, or cucumbers for extra color and crunch.
Recipe Variations
- Mediterranean Farro Salad: Add Kalamata olives, cucumber, and crumbled feta for a Mediterranean twist.
- Vegan Version: Skip the honey and use maple syrup in the dressing for a vegan-friendly option.
- With Roasted Broccoli: For a deeper flavor, roast the broccoli instead of blanching it.
- Add Protein: Toss in chickpeas, grilled chicken, or quinoa for a heartier meal.
- With a Different Grain: Swap farro for barley, spelt, or quinoa for different textures and flavors.
Special Equipment
- Large Pot – To cook the farro.
- Strainer/Colander – To drain the cooked farro.
- Medium Mixing Bowl – To combine the salad ingredients.
- Large Skillet – For sautéing broccoli or other vegetables.
- Chef’s Knife – For chopping the broccoli and other salad vegetables.
- Cutting Board – A safe surface for chopping.
- Measuring Cups and Spoons – To measure out ingredients like oil, vinegar, and spices.
- Wooden Spoon or Spatula – To stir and toss the salad.
- Citrus Juicer – For extracting fresh lemon or lime juice for the dressing.
- Salad Spinner – To wash and dry the broccoli or other leafy greens before adding to the salad.
FAQ Section
- Can I use frozen broccoli?
Yes, frozen broccoli can be used, but blanch it for a shorter time to avoid overcooking. - How long does this salad last in the fridge?
The salad can be stored in an airtight container for up to 3 days. - Can I make this salad ahead of time?
Yes, prepare the salad and store the dressing separately. Toss the dressing in before serving. - What can I substitute for farro?
Quinoa, barley, or bulgur are great alternatives if you prefer a different grain. - Can I add other vegetables?
Yes, feel free to add bell peppers, carrots, or zucchini for more color and flavor. - How can I make this salad spicier?
Add a pinch of red pepper flakes to the dressing or top the salad with fresh chili slices. - Can I use a different dressing?
Yes, a balsamic vinaigrette or tahini dressing would work wonderfully with this salad. - Can I freeze this salad?
This salad is best eaten fresh, but the farro can be frozen separately if needed. - Can I add nuts?
Yes, roasted almonds, walnuts, or pistachios would add great crunch. - Can I serve this salad warm?
Absolutely! Serve it immediately after assembling for a warm version.
Conclusion
Farro and Broccoli Salad is a wholesome, nutritious dish that combines hearty farro with crisp, tender broccoli, creating a satisfying meal or side dish. The nutty flavor of farro pairs perfectly with the bright, fresh taste of broccoli, while a simple lemon vinaigrette ties everything together with a light, tangy finish. This salad is packed with fiber, protein, and vitamins, making it a healthy and filling option for lunch or dinner.
This recipe is easy to make and can be customized with additional ingredients like roasted vegetables, feta cheese, or toasted nuts for extra flavor and texture. Serve it chilled or at room temperature, and it’s perfect for meal prepping, picnics, or as a side to complement any main course.
I can’t wait to see how your Farro and Broccoli Salad turns out! Be sure to share your photos on Instagram and tag me—I’d love to see your vibrant and healthy creations. Don’t forget to leave a comment and let me know how you made this dish your own!