Healthy & Delicious Farro Salad with Fresh Tomato and Basil: Your Ultimate Meal Prep Solution
Discover a salad that perfectly balances light freshness with satisfying heartiness: our delightful Farro Salad with Fresh Tomato and Basil. This vibrant dish is packed with flavor and nutrients, making it an ideal choice to keep you energized through a busy day. Whether you’re seeking a quick, healthy lunch or a delicious side to complement grilled chicken or flaky salmon for dinner, this salad truly delivers on all fronts.
For those familiar with this space, you might occasionally get the impression that my diet consists solely of decadent treats like cookies and cake. And while it’s true I have a soft spot for sweets and indulge a little more than I probably should, rest assured that when I’m not enjoying something sweet, I’m often savoring meals on the healthier side. It’s all about balance, after all – ensuring those moments of indulgence are offset by wholesome, nourishing choices.
This Farro Salad with Fresh Tomatoes and Basil perfectly embodies that balance. It’s a testament to how incredibly flavorful and satisfying healthy eating can be, without compromising on taste or requiring hours in the kitchen. Simple, fresh ingredients come together to create a dish that’s both invigorating and deeply comforting.
Why This Farro Salad is a Must-Try
This Farro Salad isn’t just another item on a menu; it’s a revelation. It’s light enough not to weigh you down, yet hearty enough to keep you feeling full and focused. The combination of chewy farro, sweet cherry tomatoes, and aromatic basil, all tossed in a simple yet potent garlic-infused olive oil dressing, creates a symphony of textures and flavors that will tantalize your taste buds.
It’s incredibly versatile. Enjoy it chilled for a refreshing summer lunch, or at room temperature as a substantial side dish. Its make-ahead nature also makes it perfect for meal prepping, ensuring you have a healthy and delicious option ready to go whenever hunger strikes. Plus, it’s naturally vegetarian and can easily be adapted to be vegan, appealing to a wide range of dietary preferences.
Exploring the Ancient Grain: Farro
If you and farro aren’t already acquainted, prepare to meet your new favorite grain! Farro is an ancient grain, a staple in Italian cuisine for centuries, celebrated for its robust, nutty flavor and delightfully chewy texture. Often described as a cousin to wheat, farro is richer in fiber and protein compared to many other grains, making it an excellent choice for a healthy and satisfying diet.
There are three main types of farro: whole, semi-pearled, and pearled. Whole farro retains all its bran, offering the most fiber and nutrients, but requires a longer cooking time and often an overnight soak. Semi-pearled farro has some of the bran removed, balancing cooking time with nutritional benefits. Pearled farro has most of the bran removed, cooks the fastest, and is the most common variety found in stores today. Whichever you choose, farro provides a fantastic base for salads, soaking up dressings and adding a unique textural element that elevates the entire dish.
The Star Ingredients: Sun-Ripened Tomatoes and Fragrant Basil
What truly makes this farro salad sing are the fresh, vibrant ingredients. Sweet, juicy cherry or grape tomatoes, bursting with sun-kissed flavor, are an absolute essential. They provide a delightful sweetness and a touch of acidity that perfectly complements the earthy farro. When selecting tomatoes, look for ones that are firm, brightly colored, and give slightly under pressure, indicating peak ripeness.
Then there’s the basil. Fresh basil is more than just a garnish; it’s a cornerstone of Mediterranean cuisine, bringing a sweet, peppery, and incredibly aromatic quality to the salad. Its distinctive fragrance is instantly recognizable and adds an essential layer of freshness that elevates the entire dish. Don’t skimp on the basil – a generous amount makes all the difference! If you’re lucky enough to have a garden, fresh-picked basil is unbeatable, but high-quality fresh basil from your local market will also do the trick.
The other day, I was happily re-exploring an old cookbook, falling in love with its pages all over again, when this particular recipe caught my eye. Interestingly, when I first purchased this cookbook eight years ago, I’m quite sure I overlooked it entirely. “Farro? What’s that?” I probably thought. But fast forward to today, and farro has become one of my absolute favorite grains. This time around, the recipe for this vibrant salad was the first one I “dog-eared,” and I wasted no time in preparing and enjoying it the very next day.
Even though the calendar might technically declare it fall, the lingering warm weather and my thriving garden strongly suggest otherwise. So, until nature decides to catch up, this Farro Salad with Fresh Tomato and Basil is definitely going to be on repeat in my kitchen. It’s the perfect way to hold onto the fresh flavors of summer just a little bit longer. Make sure to stock up on fresh tomatoes and basil at the market before they’re gone for the season!
Crafting the Perfect Dressing: Simple & Flavorful
A great salad is nothing without a great dressing, and this farro salad boasts one that is both incredibly simple and exceptionally flavorful. The dressing is a harmonious blend of olive oil, balsamic vinegar, finely minced garlic, thinly sliced sweet onion, salt, and freshly ground black pepper. Each ingredient plays a crucial role in building a complex flavor profile that complements the farro, tomatoes, and basil beautifully.
The minced garlic provides a pungent, aromatic kick, while the sweet onion offers a subtle sharpness and crunch. Balsamic vinegar adds a rich, tangy depth, and a good quality olive oil brings everything together with its fruity, peppery notes. The beauty of this dressing lies in its simplicity; it allows the natural flavors of the fresh produce to shine through, rather than overpowering them. Don’t hesitate to adjust the seasoning to your liking – a little extra salt or a generous crack of black pepper can make all the difference.
Versatile Serving Suggestions & Delicious Variations
While this Farro Salad with Tomato and Basil is absolutely delicious on its own, its versatility is one of its greatest assets. It truly shines as a light yet satisfying lunch option, offering a refreshing and energizing midday meal. For dinner, elevate it into a more substantial main course by pairing it with your favorite lean protein. Grilled chicken breast, pan-seared salmon, or even baked cod are fantastic choices that add another layer of flavor and satiety.
Looking for more ways to customize your salad? Consider adding crumbled feta or goat cheese for a creamy, tangy element. To boost the protein content further, incorporate chickpeas, white beans, or lentils. Other vegetables like diced cucumber, bell peppers, or pitted Kalamata olives can add extra crunch and Mediterranean flair. A sprinkle of toasted pine nuts or sunflower seeds would also provide a lovely textural contrast and healthy fats. Don’t be afraid to experiment and make this recipe truly your own!
Meal Prep Friendly: Enjoy It All Week Long
One of the best qualities of this Farro Salad is how well it holds up, and even improves, with time. This makes it an absolute dream for meal prepping! You can easily prepare a large batch at the beginning of the week and enjoy it for up to three days. In fact, many find that the flavors meld and deepen overnight, making it taste even better the next day.
To store, simply transfer the cooled salad into an airtight container and refrigerate. If you plan to store it for a few days, you might consider adding the fresh basil just before serving each portion to ensure its vibrant green color and aromatic potency are at their peak. This little trick helps maintain the salad’s fresh appeal throughout the week, making healthy eating both convenient and incredibly satisfying.
Farro Salad with Tomatoes and Basil
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Ingredients
- 1 ½ cups farro (285 grams)
- 2 teaspoons salt , divided
- 1 large clove of garlic , finely minced
- 2 tablespoons sweet onion , thinly sliced
- 1 tablespoon balsamic vinegar
- ¼ teaspoon fresh ground black pepper
- 3 tablespoons olive oil
- 2 cups cherry or grape tomatoes , halved
- ¼ cup packed basil , chopped
- Additional salt and pepper , to taste
Instructions
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Bring approximately 6 cups of water to a boil on the stove. Season with 1 ½ teaspoons salt. Add farro and cook until al dente, about 20 minutes. Drain and set aside to cool to room temperature.
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In a small bowl, combine the remaining ½ teaspoon salt, garlic, sweet onion, balsamic vinegar, pepper and olive oil. Add to the cooled farro and toss until incorporated. Stir in the sliced tomatoes and basil. Serve.
Notes
Recipe adapted from Everyday Italian.
Nutritional Benefits of This Healthy Salad
Beyond its incredible taste and ease of preparation, this Farro Salad with Tomatoes and Basil is a powerhouse of nutrition. Each serving (based on 8 servings) provides approximately 188 calories, making it a relatively light option, especially when enjoyed as a side. Let’s break down some of the key nutritional highlights:
- Carbohydrates (31g): Primarily from the farro, these complex carbohydrates provide sustained energy, helping to keep you full and preventing energy crashes throughout the day.
- Fiber (6g): Farro is a fantastic source of dietary fiber, crucial for digestive health. Fiber aids in satiety, helps regulate blood sugar levels, and supports a healthy gut microbiome. This salad offers a significant portion of your daily recommended fiber intake.
- Protein (4g): While not a massive protein punch on its own, the farro contributes a decent amount of plant-based protein, making this salad more satisfying than many grain-free options. Pair it with a protein source like grilled chicken or chickpeas to create a complete meal.
- Healthy Fats (6g): The olive oil in the dressing provides healthy monounsaturated fats, which are beneficial for heart health and aid in the absorption of fat-soluble vitamins.
- Vitamins & Minerals: With 319 IU of Vitamin A and 5mg of Vitamin C, the tomatoes contribute valuable antioxidants. You’ll also find trace amounts of potassium, calcium, and iron, all essential for various bodily functions.
Overall, this Farro Salad is a well-rounded dish that supports a healthy lifestyle without sacrificing flavor. It’s proof that nutritious meals can be both simple to make and incredibly enjoyable.
Final Thoughts: A Salad to Savor
In a world often filled with rushed meals and processed foods, this Farro Salad with Fresh Tomato and Basil offers a delightful return to simple, wholesome goodness. It’s a celebration of fresh produce, hearty grains, and balanced flavors that will leave you feeling nourished and satisfied. Whether you’re a seasoned cook or just starting your culinary journey, this recipe is straightforward, forgiving, and consistently delicious.
So, why wait? Gather your ingredients, embrace the fresh flavors of the season, and prepare to fall in love with this incredible farro salad. It’s more than just a recipe; it’s an invitation to enjoy healthy eating that is genuinely exciting and utterly delicious. Don’t forget to share your creations and experiences with us!