Farro and Arugula Salad with Honey Lemon Dressing


Farro and Arugula Salad with Honey Lemon Dressing

My sister is in town for a couple weeks and I thought rather than going out to eat or to my moms I’d have everyone over.  I consulted my daughter to see what she wanted me to prepare.  She loves my Balsamic Maple Glazed Salmon and then decided to go on Pinterest to find something else.  She came across a Farro & Arugula Salad that sounded sensational, so I agreed to make that as well with just a few minor changes.  With a few additional items on the menu, our meal was light, refreshing and healthy – everyone loved it! 

If you’re not familiar with Farro it’s the Italian name for emmer wheat, an ancient strain of hard wheat from the Fertile Crescent in western Asia. Often confused with spelt due to their similar taste and texture, farro comes in perlato (pearled – takes less time to cook (20-25 minutes)) and semi-perlato (semi-pearled – longer cooking time (60-65 minutes plus overnight soaking)); the semi-perlato has more fiber- and nutrient-rich bran intact. Farro comes in three grades: long, medium or cracked.

Farro has a roasted, nutty flavor, and distinctive chewy texture. Its tough husk makes it more difficult to process than other commercially produced grains, but that husk also helps protect the grain’s vital nutrients. With a higher fiber and protein content than common wheat, farro is also especially rich in magnesium and B vitamins.

This salad was a HUGE hit and is sure to become a regular dish served in our home.  It’s perfect as is, or with the addition of grilled chicken to make it an entree. Plus it’s the perfect dish to serve if entertaining.

We had leftovers last night, so I added smoked chicken to the salad, and had it for lunch today – it was delish!

I hope you’ll try this – I’m sure you will love it!!!

Farro & Arugula Salad with Honey Lemon Dressing

A light, healthy salad perfect anytime of year!




  • 1 cup/16 oz. (454 grams) dry farro
  • 1 1/2 cups water(355 ml)
  • 1/2 lb.(227 grams) baby arugula
  • handful of marcona almonds
  • 1/2 cup (454) grams), sliced cherry tomatoes
  • 1/3 cup (43 grams) nicoise olives
  • 1/2 cup (227 grams)good feta crumbled


  • 1 lemon (approximately 1/4 cup (59 ml))
  • Extra-Virgin Olive Oil (1/3 cup (78 ml) or to taste)
  • 1-2 (7-14 grams) teaspoons honey or to taste




  1. In a saucepan bring water to a boil. Add farro, cover and simmer for approximately 20-25 minutes.  Allow to cool before adding to salad.
  2. Make dressing by squeezing the juice of one lemon into a small bowl, then whisking in olive oil to taste until you get the right balance.  Add honey to taste, and emulsify.
  3. Place all ingredients into a bowl and toss with dressing, adding salt and pepper to taste.


Adapted from: Proud Italian Cook