Pin It This Farro Salad with Fennel, Oranges, and Almonds is a vibrant, wholesome Mediterranean dish that brings a refreshing burst of flavor to any table. With its nutty grains and citrus-forward profile, it is an easy yet sophisticated choice for a vegetarian lunch or a bright side dish that takes only 50 minutes to prepare.
Pin It The combination of peppery arugula and aromatic fennel provides a complex base that is elevated by the sweetness of fresh orange segments. Every bite is balanced by a zesty vinaigrette that ties the earthy and bright elements together seamlessly.
Ingredients
- Grain: 1 cup uncooked whole grain farro, 3 cups water, 1/2 teaspoon kosher salt
- Produce: 1 medium fennel bulb (thinly sliced, fronds reserved), 2 large oranges (peeled and segmented), 2 cups arugula or baby spinach, 2 tablespoons chopped fresh parsley
- Nuts: 1/2 cup sliced almonds, toasted
- Dressing: 3 tablespoons extra-virgin olive oil, 1 tablespoon freshly squeezed orange juice, 1 tablespoon freshly squeezed lemon juice, 1 teaspoon honey or maple syrup, 1 teaspoon Dijon mustard, 1/4 teaspoon sea salt, 1/4 teaspoon freshly ground black pepper
Instructions
- Step 1: Cook the Farro
- Rinse the farro under cold water. In a medium saucepan, combine farro, water, and salt. Bring to a boil, reduce heat, cover, and simmer for 25–30 minutes, or until farro is tender but still chewy. Drain any excess water and let cool.
- Step 2: Toast the Almonds
- While the farro cooks, toast the sliced almonds in a dry skillet over medium heat for 2–3 minutes, stirring frequently until golden and fragrant. Set aside.
- Step 3: Combine Ingredients
- In a large bowl, combine the cooled farro, sliced fennel, orange segments, arugula (or spinach), and parsley.
- Step 4: Prepare the Vinaigrette
- In a small bowl or jar, whisk together olive oil, orange juice, lemon juice, honey or maple syrup, Dijon mustard, salt, and pepper until well combined.
- Step 5: Toss and Dress
- Pour the dressing over the salad and toss gently to coat.
- Step 6: Garnish and Serve
- Add the toasted almonds and toss lightly. Garnish with the reserved fennel fronds. Serve immediately or chilled.
Zusatztipps für die Zubereitung
To prevent the arugula from wilting, ensure the farro is completely cooled before mixing the salad. For the best flavor, always toast your almonds fresh; the 2-3 minutes in the skillet makes a significant difference in the nuttiness of the dish.
Varianten und Anpassungen
This recipe is highly versatile. For a gluten-free version, substitute the farro with barley or quinoa. You can also experiment with different citrus varieties such as blood oranges or grapefruit for a more tart and colorful twist.
Serviervorschläge
For a more substantial meal, top the salad with grilled chicken or protein-rich chickpeas. This Mediterranean salad pairs excellently with a crisp Sauvignon Blanc, making it a wonderful choice for a light dinner.
Pin It Enjoy this fresh and vibrant salad as a reminder of simple Mediterranean cooking. Whether served immediately or chilled for later, the bright citrus and nutty grains are sure to satisfy.
Recipe FAQs
- → Is farro gluten-free?
Traditional farro contains gluten as it's a wheat variety. For a gluten-free alternative, substitute with quinoa, brown rice, or millet while maintaining similar cooking times and textures.
- → Can I make this ahead?
Absolutely. Cook the farro up to 3 days ahead and store refrigerated. Toast almonds beforehand and keep in an airtight container. Assemble with fresh produce and dressing just before serving for optimal texture.
- → What citrus fruits work best?
Blood oranges add stunning color and slight berry notes. Grapefruit provides pleasant bitterness. Regular navel or Valencia oranges offer reliable sweetness. Mix varieties for complex flavor profiles.
- → How do I properly toast almonds?
Place sliced almonds in a dry skillet over medium heat. Stir constantly for 2-3 minutes until golden brown and fragrant. Watch carefully as nuts transition from perfectly toasted to burnt quickly. Transfer immediately to cool.
- → Can I add protein?
Grilled chicken, pan-seared shrimp, or chickpeas complement the Mediterranean flavors. Crumbled feta or goat cheese adds richness. For plant-based protein, consider white beans or grilled halloumi.
- → What greens can I use?
Arugula provides peppery bite, baby spinach offers mild sweetness, mixed greens bring variety. For heartier texture, try chopped kale or Swiss chard. Fresh herbs like mint or basil add bright pops.