The Best Farro Salad (Eat the Rainbow!)

This Rainbow Farro Salad is as beautiful as it is nutritious and delicious!You’ve heard the phrase ‘Eat the rainbow’, right? Today, we are quite literally eating the rainbow. Okay, maybe not literally. We aren’t eating the sky. But we are eating all the colors today.

And that’s exactly what we should be trying to do daily or at least weekly. Eating a wide variety of different colored foods.

Why? Because different phytonutrients are found different colored produce and if we leave out a color of food, we are likely leaving out really important nutrients.

So let’s celebrate eating the rainbow with this Rainbow Farro Salad. It makes it really easy!

What is Farro Salad?

Let’s start with the elephant in the room. You may have clicked on this recipe because you saw all the bright, pretty vegetables in the photo, but have no clue what farro even is.

Don’t worry. Even the manager of the natural foods section in one particular grocery store was lost when I asked why they didn’t stock farro. Apparently it’s not that mainstream.

Farro is an ancient wheat grain that’s been eaten for thousands of years. (Heads up: farro is not gluten free) It’s hearty, has a nutty flavor that I love, and is a great source of protein, fiber, magnesium, and iron. It’s considered a whole (not refined) grain.

If your grocery store doesn’t stock farro, there’s always Amazon or Thrive Market. 😉

I love farro salad because it’s a great way to add some bulk to a veggie-rich salad. It makes it more filling and satisfying.

This Rainbow Farro Salad is really versatile. As you can see in the photos, it makes a beautiful presentation that is company-worthy. I think this would be a beautiful addition to your summer dinner party or any holiday meal.

On the other hand, it makes a fantastic meal-prep lunch option. Make this on Sunday, and you’ll have a work week’s worth of lunches.

I made a tahini lemon dressing that is bright, flavorful, oil free, and compliments the vegetables perfectly. Ready to see what’s all in there and how to make it?

Farro Salad Recipe Ingredients

Spring Greens

Like a crunchy bite? You’ll need 5 ounces of mixed spring greens. Any mix of greens will work here–Spinach, kale, bok choy, and peppery arugula will all work wonderfully. These will enhance the flavor profile and offer a great texture too. And of course, variety=more nutrition!

Fresh Basil

Basil is a game-changer in this Farro Salad recipe. Its aromatic and herbaceous flavor adds a refreshing and vibrant element. It elevates the overall taste profile, making each forkful a burst of deliciousness. Use 1/4 cup chopped basil for a hint of sweet, herbal flavor. Fresh basil is the way to go here.

Red Pepper

This recipe calls for a cup of diced red bell peppers. The sweet and spicy flavor will liven up the salad, giving it a mild heat. Red pepper adds beautiful color, too – so you won’t need to worry about an unappetizing dish. If you like, you can add green bell pepper as well.

Yellow Pepper

Let’s add more color with another cup of diced yellow bell pepper. In terms of taste, yellow bell peppers are milder than red ones. They’re just semi-ripped green peppers. With these brightly colored diced peppers, you’ll be adding a whole lot of fiber, folate, and iron to the salad.

Carrots

Carrots have an earthy flavor that’ll balance out the rest of the veggies. Plus, they are loaded with beta-carotene, vitamin K, potassium, and more. So, they are good for your vision, blood pressure, and heart health. Add a cup of diced carrots to the mix.

Asparagus

Asparagus is full of vitamins A, C, and E. Plus, it’s high in potassium and dietary fiber. That means you’ll get to enjoy a delicious dish while boosting your daily intake of nutrients. Add 1.5 cups of chopped and blanched asparagus.

Cabbage

This crunchy, leafy ingredient is excellent for your body. It lowers oxidized LDL, promoting your heart health. Plus, it’s a great source of fiber. It keeps your bowel movements regular. Add one cup of chopped cabbage to your salad bowl. You can use purple or red cabbage, whatever works for you.

Farro

As I mentioned above, farro is an ancient wheat grain that’s been eaten for thousands of years. It’s hearty, chewy, and has a nutty flavor that I love, and is a great source of protein, fiber, magnesium, and iron. It’s considered a whole (not refined) grain. While it’s not a gluten-free food, it’s a healthy whole grain if you can tolerate gluten.

For this tasty Farro salad recipe, we’ll take 1-2 cups of cooked Farro.

Dressing Ingredients

Where’s the fun without a yummy, zingy dressing? Let’s make one with the following ingredients.

• 1/4 cup tahini
• 1/4 cup fresh lemon juice
• 1/4 cup water
• 1/4 teaspoon minced garlic
• 1/4 teaspoon salt
• 1/8 teaspoon black pepper
• Three tablespoons maple syrup

How to Make Rainbow Farro Salad

Watch this video to see just how easy it is to make this beautiful farro salad!

Frequently Asked Questions

Can I Substitute Farro with Other Grains?

Absolutely! If you can’t find Farro, swap it with any of your favorite grains. Quinoa, bulgur, or even brown rice will do.

What Other Dressing Goes Well with Farro Salad?

Farro salad pairs well with a variety of dressings. A tangy vinaigrette with lemon juice or balsamic vinegar works wonders, or you can try a creamy dressing like tahini or Greek yogurt-based dressings for a richer flavor.

Can I Add Cheese to Farro Salad?

Of course! Make your pick from grated Parmesan cheese, crumbled feta cheese, or goat cheese. They all work well with the nutty Farro.

How Long Can I Store Leftover Farro Salad?

Pop your leftovers in an airtight container. Slide the container in the refrigerator for up to 3-4 days. Before you dive in again, give it a good mix to redistribute the flavors.

I hope you LOVE this Rainbow Farro Salad as much as my family did!

If you try this recipe or any of my healthy recipes, please leave a star rating below. It helps me and my readers out so much to see how a recipe turned out for you! Share on Instagram, and I’ll feature you as well. Happy cooking!

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This is the perfect recipe if you’re try to get more variety in your diet! The good news is, the kids love it, too, so you can help your kids get a bigger variety as well.

Looking for more healthy salad recipes? You’ll love this collection! Please also check out all of my vegan recipes!