Save This Farro Salad Bowl with Fennel, Oranges & Almonds is a refreshing, hearty Mediterranean dish that brings a vibrant mix of textures to your table. Featuring nutty farro, crisp fennel, juicy oranges, and toasted almonds, this salad is tossed with a zesty light vinaigrette, making it an ideal choice for a healthy main dish or a sophisticated side. This recipe yields 4 servings and is both vegetarian and dairy-free.
Save The beauty of this bowl lies in the contrast between the warm, chewy grains and the cool, crunchy vegetables. It captures the essence of fresh cooking with simple ingredients that provide a sophisticated flavor profile suitable for any occasion.
Ingredients
- Grains: 1 cup (180 g) farro, 3 cups (720 ml) water, ½ teaspoon salt.
- Vegetables & Fruit: 1 medium fennel bulb (thinly sliced, fronds reserved), 2 large oranges (peeled and segmented), 1 small red onion (thinly sliced), 2 cups (60 g) mixed salad greens.
- Nuts & Seeds: ½ cup (50 g) sliced almonds, toasted.
- Vinaigrette: 3 tablespoons extra-virgin olive oil, 2 tablespoons freshly squeezed orange juice, 1 tablespoon white wine vinegar, 1 teaspoon Dijon mustard, ½ teaspoon honey, salt and black pepper to taste.
Instructions
- Step 1: Cook the Farro
- Rinse the farro under cold water. Combine farro, water, and salt in a medium saucepan. Bring to a boil, reduce heat, and simmer uncovered for 20–25 minutes until tender but chewy. Drain and let cool slightly.
- Step 2: Toast the Almonds
- While the farro cooks, toast the almonds in a dry skillet over medium heat for 2–3 minutes until golden and fragrant. Set aside.
- Step 3: Whisk the Dressing
- In a small bowl, whisk together olive oil, orange juice, vinegar, Dijon mustard, honey, salt, and pepper until emulsified.
- Step 4: Toss the Salad
- In a large salad bowl, toss the cooled farro with fennel, orange segments, red onion, and salad greens. Drizzle the vinaigrette over the salad and toss gently to combine.
- Step 5: Garnish and Serve
- Sprinkle toasted almonds and reserved fennel fronds on top. Serve immediately.
Zusatztipps für die Zubereitung
Ensure you have a medium saucepan, skillet, and a sharp knife ready for slicing the fennel and onion. Note that farro contains gluten, and the recipe includes tree nuts (almonds) and mustard. Always check packaged ingredients for hidden allergens if you have sensitivities.
Varianten und Anpassungen
For extra protein, try adding grilled chicken or chickpeas. You can also use blood oranges for a beautiful color twist or substitute farro with spelt or barley if desired.
Serviervorschläge
This hearty salad pairs exceptionally well with a crisp Sauvignon Blanc. Each serving contains approximately 340 calories, 15g of fat, 48g of carbohydrates, and 8g of protein.
Save With its bright flavors and satisfying crunch, this Farro Salad Bowl is a testament to the simplicity and elegance of Mediterranean cuisine. Enjoy it fresh for the best experience.
Recipe Questions & Answers
- → Is farro gluten-free?
No, farro contains gluten as it's a wheat product. For a gluten-free alternative, try substituting with quinoa, brown rice, or buckwheat groats.
- → Can I make this salad ahead of time?
Absolutely! This salad actually improves after a few hours as the flavors meld together. Store it in an airtight container in the refrigerator for up to 3 days. Add the almonds just before serving to maintain their crunch.
- → What can I use instead of oranges?
Blood oranges work beautifully for a striking color variation. Alternatively, try grapefruit segments for a more tart profile, or swap with diced apples or pears during fall months for seasonal variety.
- → Do I need to cook farro before adding it to the salad?
Yes, farro requires cooking. Rinse it, then simmer in salted water for 20-25 minutes until tender but still chewy. Drain well and let it cool slightly before tossing with the vegetables and vinaigrette.
- → How can I add more protein to this bowl?
Grilled chicken breast, pan-seared shrimp, or even chickpeas work wonderfully. Crumbled feta or goat cheese also adds protein and creaminess. For a vegan protein boost, try adding edamame or hemp seeds.
- → What's the best way to slice fennel for this salad?
Use a sharp knife or mandoline to slice the fennel bulb thinly. This ensures the fennel integrates well with the other ingredients. Don't forget to reserve the delicate fronds as a beautiful garnish.