Farro Salad Fennel Oranges Almonds

This Farro Salad With Fennel, Oranges, and Almonds is a vibrant, wholesome dish that perfectly balances nutty grains with the bright acidity of citrus. It is an ideal Mediterranean-style meal for a refreshing lunch or a colorful side dish that brings both nutrition and elegance to the table.

Pin It

The combination of thinly sliced fennel and aromatic parsley adds a layer of sophistication, while the addition of arugula or baby spinach provides a fresh, peppery bite. Every forkful offers a medley of textures that makes healthy eating feel like a treat.

Ingredients

• 1 cup uncooked whole grain farro
• 3 cups water
• 1/2 teaspoon kosher salt
• 1 medium fennel bulb, thinly sliced (reserve fronds for garnish)
• 2 large oranges, peeled and segmented
• 2 cups arugula or baby spinach
• 2 tablespoons chopped fresh parsley
• 1/2 cup sliced almonds, toasted
• 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

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

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

In a large bowl, combine cooled farro, sliced fennel, orange segments, arugula (or spinach), and parsley.

Step 4

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

Pour the dressing over the salad and toss gently to coat.

Step 6

Add toasted almonds and toss lightly. Garnish with reserved fennel fronds. Serve immediately or chilled.

Zusatztipps für die Zubereitung

For the best texture, ensure the farro is drained well and allowed to cool before mixing with the greens to prevent wilting. Toasting the almonds is a quick step that significantly enhances the nutty aroma and flavor profile of the dish.

Varianten und Anpassungen

This recipe is highly adaptable; you can use blood oranges or grapefruit for a different citrus profile. To make the dish gluten-free, substitute the farro with quinoa or barley (though barley contains gluten, the recipe notes suggest it as a variation). Vegan diners can easily swap the honey for maple syrup.

Serviervorschläge

To turn this salad into a more substantial meal, consider topping it with grilled chicken or protein-rich chickpeas. For the perfect beverage accompaniment, pair this dish with a glass of crisp Sauvignon Blanc to highlight the citrus notes.

Pin It

With its combination of hearty grains and fresh produce, this Farro Salad With Fennel, Oranges, and Almonds is a delightful way to enjoy a nutrient-dense meal that never skimps on flavor. Enjoy it fresh for the best experience.

Recipe Questions

→ What does farro taste like?

Farro has a satisfyingly nutty flavor with a chewy, tender texture similar to barley but slightly lighter. It provides a hearty foundation that absorbs dressings beautifully while maintaining its structure.

→ Can I make this ahead of time?

Absolutely. Prepare the farro up to 2 days in advance and store it separately from the vegetables. Keep the dressing in a small jar. Toss everything together shortly before serving for the freshest texture and brightest flavors.

→ What can I substitute for the oranges?

Blood oranges create a stunning color variation, while grapefruit adds a lovely bitterness that balances the sweet elements. Segmented mandarins or even diced apples work beautifully in different seasons.

→ How do I toast almonds properly?

Place sliced almonds in a dry skillet over medium heat. Stir frequently for 2-3 minutes until they turn golden brown and become fragrant. Watch carefully as they can burn quickly—remove immediately once golden.

→ Is this suitable for gluten-free diets?

Traditional farro contains gluten, but you can easily substitute quinoa, buckwheat, or certified gluten-free freekeh. Follow the same cooking method, adjusting liquid and time according to package instructions.

→ How can I add more protein?

Grilled chicken strips, roasted chickpeas, or crumbled feta cheese all work wonderfully. For plant-based options, try adding hemp seeds, pumpkin seeds, or serving with a side of lentils.