Is it a grain bowl or a salad? Does it matter? This farro and arugula salad with sweet potato and pomegranate has gone through a couple of name iterations, but the basic components have stayed the same: chewy, nutty farro, peppery arugula, tender sweet potato and sweet-tart pomegranate vinaigrette. You can call it whatever you like, I'll just call it hearty and delicious!
This farro salad recipe was born from leftovers in my refrigerator. That's not an unusual origin story for meals at Parsley & Parm HQ, but they don't always come together in a way I want to replicate and repeat. In the case of this dish, the nutty, sweet, sour, and crunchy came together just right, and now I've got a new recipe for farro that makes a filling and delicious Mediterranean diet meal.
I write about the benefits of whole grains frequently, and farro, in particular, has earned a regular spot in my pantry. This recipe for baked farrotto with basil-walnut pesto is still one of my favorite dishes to serve to health-conscious dinner guests. I also love that farro packs a big punch of fiber, protein, and minerals that puts it miles ahead of rice nutritionally.
This farro and arugula salad is not just nutritionally dense, it's also really filling. Because it contains a whole grain and a legume, it includes all of the amino acids to make a complete protein. It will fill you up quickly and keep you full for several hours, which helps limit caloric intake and manage blood sugar.
Make it a meal prep lunch!
This farro salad recipe makes an excellent meal prep lunch to take to work or school. You can cook the farro, roast the sweet potatoes, and mix the vinaigrette up to three days ahead. Pack the farro, sweet potatoes, garbanzo beans, goat cheese, and pomegranate arils in a take-along salad container, and add the arugula on top. Keep the pomegranate vinaigrette on the side.
I like to use these containers with twist-on lids to securely pack salad dressing.
Ingredients and substitutions
For the farro and arugula salad:
Sweet potatoes - I always buy extra and make the sweet potatoes as a side dish for dinner, saving the leftovers for this farro and arugula salad. I use garnet yams.
Extra virgin olive oil - I use Kirkland Signature Organic Extra Virgin Olive Oil or Graza "Sizzle" Extra Virgin Olive Oil.
Honey - I buy most of my honey from Golden Girls Honey and Hives here in Woodinville, WA. Whatever honey you use, make sure it's 100% honey, and raw if possible (note: do not serve raw honey to babies or people with compromised immune systems).
Cinnamon - The cinnamon is great with the pomegranate and makes the flavor of this dish really interesting. You can leave it out if you prefer.
Kosher salt - I use Morton's Kosher Salt.
Semi-pearled farro - I buy Bob's Red Mill Semi-Pearled Farro. Be sure to rinse your farro before you cook it. For a gluten-free option, you can substitute quinoa or brown rice.
Arugula - Spinach (give it a quick chop), or spring mix will also work.
Garbanzo beans - Cannellini beans are also really good in this recipe. I always rinse my canned beans well after draining.
Walnuts - Super high in Omega 3 fats, walnuts are really healthy and add a nice crunch to this salad. You can also use pecans.
Pomegranate arils - Some people don't like the texture of the arils; they can be left out if you're not a fan. If you can't find fresh pomegranate or pomegranate arils, Safeway/Albertsons stores usually carry them in the frozen fruit section.
Crumbled goat cheese -This is totally optional, but absolutely delicious!
For the pomegranate vinaigrette:
Champagne vinegar - I love the O California Champagne vinegar pictured above. It's available at many supermarkets, or you can find it on Amazon.
Pomegranate molasses - Sadaf California Pomegranate Molasses is the best I've found. I buy mine at my local Persian grocer, or you can find it on Amazon.
Honey - As I mentioned above, make sure your honey is pure 100% honey.
Dijon mustard - I use Maille Dijon mustard, use whatever you have on hand. Do not substitute yellow mustard (it would be better to just leave it out).
Extra-virgin olive oil - For small amounts of salad dressing, I like to use Graza's "Drizzle" Extra Virgin Olive Oil.
Fine sea salt - I use fine sea salt to season my salad dressings because it is less salty and gives me the ability to fine tune the seasoning.
If you love this pomegranate vinaigrette you'll want to check out Pear and Fennel Salad with Pomegranate Vinaigrette.
FAQ: Farro and arugula salad
Farro is a type of wheat, so yes, it does contain gluten. If you eat a gluten-free diet, you can substitute any gluten-free grain such as quinoa or brown rice.
Absolutely! Using a rice cooker an easy to cook farro for any farro salad recipe. Just add one cup of rinsed farro to your rice cooker with three cups of water, and set it to cook for 45 minutes. Test the farro for doneness, and strain out any remaining water.
Arugula can keep in the crisper for up to a week, but is prone to wilting. Soak wilted arugula into a bowl of ice water and allow to soak for 30 minutes. Drain, and dry well in a salad spinner before using.
Goat cheese is traditionally made with animal rennet, which many vegetarians would prefer not to consume. However, some brands state on the label that they are made with vegetarian rennet (sometimes called microbial rennet).
Prep ahead and storage
- All of the components of this farro salad recipe can be prepared up to three days ahead and stored in the refrigerator. Assemble the salad as close to serving as possible, and dress it just before you eat.
- Arugula breaks down fairly quickly after it's tossed with dressing, so while it will keep in a sealed container in the refrigerator, I prefer to consume or toss any leftovers within a day.
- To pack this farro salad as a meal prep lunch, keep the dressing separate, and layer the remaining ingredients in your take-along dish, leaving the arugula for the top.
Did you make this recipe?
If you make this farro and arugula salad with sweet potato and pomegranate, I’d love to hear what you think. I am always trying to get better at developing recipes, and your feedback helps me do that.
Don’t forget to tag me on Instagram (@parsleyandparm) and use #HealthyRecipes. I love seeing your creations!
Farro and Arugula Salad With Sweet Potato and Pomegranate
Equipment
- Vegetable peeler
- Knife and cutting board
- Measuring cups and spoons
- Baking sheet
- Medium saucepan
- Fine mesh sieve
- Salad bowl
- Salad tongs
- Dressing shaker
Ingredients
For the salad:
- 2 medium sweet potatoes
- 2 tablespoons extra virgin olive oil
- 1 tablespoon honey
- ¼ teaspoon cinnamon
- ½ teaspoon kosher salt -plus more to taste
- ½ cup semi-pearled farro
- 2 cups arugula -or spinach
- 1 14-ounce can garbanzo beans - cannellini beans are delicious too
- ½ cup walnuts
- ½ cup pomegranate arils
- 4 tablespoons crumbled goat cheese -optional
For the pomegranate vinaigrette:
- 2 tablespoons Champagne vinegar
- 1 tablespoon pomegranate molasses
- 1 tablespoon honey
- ½ teaspoon Dijon mustard
- ⅓ cup extra-virgin olive oil
- fine sea salt to taste -see notes
Instructions
Roast the sweet potatoes:
- Preheat the oven to 425℉. Line a baking sheet with parchment or foil.
- Peel the sweet potatoes and cut them into ½ inch cubes. Add them to a mixing bowl.2 medium sweet potatoes
- Mix the olive oil, honey, cinnamon, and salt in a small bowl. Drizzle over the sweet potatoes and use your hands to mix everything together. Spread the sweet potatoes out on the lined baking sheet in a single layer.2 tablespoons extra virgin olive oil, 1 tablespoon honey, ¼ teaspoon cinnamon, ½ teaspoon kosher salt
- Roast for 30 minutes, stirring around the 15-minute mark. Remove from the oven and set aside to cool.
Cook the farro:
- Bring 4 cups of water to a boil in a medium saucepan.
- Add a generous pinch of salt and the farro and reduce the heat to medium high.½ cup semi-pearled farro
- Cook for 30 minutes. Drain using a fine mesh sieve and set aside to cool.
Make the dressing:
- Place the ingredients for the dressing in a leak-free container and shake vigorously for 15-20 seconds. Taste and add salt by the pinch or a little more honey as needed.2 tablespoons Champagne vinegar, 1 tablespoon pomegranate molasses, 1 tablespoon honey, ½ teaspoon Dijon mustard, ⅓ cup extra-virgin olive oil, fine sea salt to taste -see notes
Assemble the salad:
- Assemble the salad just before eating. Add the farro, arugula, beans, and sweet potatoes to a bowl and drizzle half the dressing on top. Toss everything well to coat with the dressing.2 cups arugula, 1 14-ounce can garbanzo beans, ½ cup walnuts, ½ cup pomegranate arils, 4 tablespoons crumbled goat cheese
- Garnish with the walnuts, pomegranate arils, and goat cheese. Drizzle the rest of the dressing over the top. Serve immediately.
Need more servings?
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Helen Moir says
This salad is delicious. I intend to make it often and for dinner guests to enjoy.
Sarah says
This looks delicious while still being compatible with my nutrition goals. Can’t wait to try it!
Lisa says
Wonderful! I can't wait to hear what you think!
Kim Wolfe says
I heart arugula & farro! Made this for lunch today and it was delish! The hint of cinnamon from the sweet potatoes was so tasty! And all the different textures really came together. Also, let's talk about how beautiful it is! I loved it. Will absolutely make it again. After I finish the rest of this delicious batch!
Lisa says
You are the best! Thanks for the great review!
Christyn Johnson says
This looks great and addresses many of my own health priorities right now! I’ll be meal prepping this today for use this week. My only modification will be a nut swap- i just don't love walnuts- but I can’t see that making a huge difference! I’ll report back on the families reception of the dish!!
Lisa says
Thank you! I hope you enjoy it this week!
Stephanie says
This sounds amazing! Everything I love; and it’s so colorful! Can’t wait to make it!
Lisa says
Awesome! Let me know what you think!
Amy says
This looks tasty. I cannot wait to try it! I always look forward to your next recipe!
Lisa says
Aw, thank you! I hope you like it!
Char says
Delicious! Always looking for new protein ideas.
Lisa says
Thank you!