Today, I’m sharing a dish that’s become one of my absolute favorites for busy weeks when I need something wholesome, satisfying, and incredibly good for my body. This anti-inflammatory farro salad is everything I love about grain salads—it’s hearty enough to keep you full, packed with nutrients that make you feel amazing, and honestly, it just tastes incredible.
I discovered this combination during one of those seasons when my body was craving something deeply nourishing. You know those times when you want comfort food, but also want to feel energized and vibrant? That’s exactly what this salad delivers. The nutty, chewy farro pairs beautifully with creamy white beans, while the peppery arugula and fresh mint add brightness that makes every bite feel like a celebration.
What I love most about this recipe is how the colors come together—those ruby red beets, vibrant bell peppers, and emerald arugula create a rainbow on your plate that’s as beautiful as it is beneficial. Plus, it’s perfect for meal prep, which means you can enjoy this goodness all week long.
Why This Anti-Inflammatory Farro Salad Works
This isn’t just another grain salad—it’s a powerhouse of anti-inflammatory ingredients that work together to support your wellness goals. The farro provides that satisfying, nutty base we all crave, while the white beans add protein and fiber to keep you satisfied for hours.
The magic happens in the vinaigrette, where bright lemon zest meets aromatic oregano and a touch of honey for the perfect balance of tangy and sweet. And can we talk about those roasted sunflower seeds? They add the most delightful crunch that makes every bite interesting.
Ingredients
For the Farro Base:
- 2 cups water
- ¾ teaspoon salt, divided
- 1 cup pearled Italian farro, rinsed
For the Lemon Herb Vinaigrette:
- ¼ cup extra-virgin olive oil
- ¼ cup white-wine vinegar
- 1 tablespoon Dijon mustard
- 1 teaspoon dried oregano
- 1 teaspoon lemon zest
- 1 tablespoon fresh lemon juice
- ¾ teaspoon honey
- 1 clove garlic, grated
For the Salad Assembly:
- 1â…“ cups chopped red bell pepper
- 1â…“ cups chopped cooked peeled red beets
- 2 (15-ounce) cans no-salt-added great northern beans, rinsed and drained
- 4 cups packed baby arugula
- 4 tablespoons roughly chopped fresh mint
- 4 tablespoons unsalted roasted sunflower seeds
- ½ cup crumbled feta cheese
Instructions
Step 1: Cook the Perfect Farro Bring 2 cups water and ¼ teaspoon salt to a boil in a medium saucepan over high heat. Add your rinsed farro, then reduce the heat to medium-low. Cover and let it simmer undisturbed until the farro is tender and has absorbed all the water—this usually takes 20 to 30 minutes. Here’s my little trick: fluff it with a fork, then spread it evenly on a large rimmed baking sheet. Pop it in the refrigerator uncovered for about 30 minutes until it’s completely cool. This step ensures your salad won’t be soggy!
Step 2: Create the Golden Vinaigrette In a small bowl, whisk together ¼ cup olive oil, ¼ cup white-wine vinegar, Dijon mustard, oregano, lemon zest, lemon juice, honey, grated garlic, and the remaining ½ teaspoon salt. Whisk until everything is beautifully combined and golden. The aroma alone will make your kitchen smell amazing! Divide this precious vinaigrette among 4 one-quart Mason jars, using about 2 tablespoons for each jar.
Step 3: Layer with Love Now comes the fun part—building your jars! Divide the red bell pepper (about ⅓ cup each), those gorgeous beets (about ⅓ cup each), white beans (about ¾ cup each), and your cooled farro (about ¾ cup each) among the jars. Top each jar with 1 cup of baby arugula, then add 1 tablespoon each of fresh mint and sunflower seeds. Finally, crown each jar with about 2 tablespoons of crumbled feta cheese.
Step 4: Seal and Store Cover your beautiful jars and refrigerate them. When you’re ready to eat, simply shake that jar until the vinaigrette coats everything evenly. Give it a gentle stir if needed, and enjoy your masterpiece!
Tips & Variations
Make-Ahead Magic: These jars are absolutely perfect for meal prep! They’ll stay fresh and delicious in your refrigerator for up to 4 days. Just remember to shake before serving to distribute that lovely vinaigrette.
Grain Swaps: While I adore farro for its nutty flavor and chewy texture, you can absolutely experiment with other whole grains. Wheat berries, quinoa, brown rice, or wild rice would all be wonderful alternatives that bring their own unique character to this salad.
Seasonal Variations: In summer, try swapping the beets for cherry tomatoes or roasted corn. Fall calls for roasted butternut squash or pomegranate seeds. Let the seasons inspire you!
Protein Boost: This salad already packs 18 grams of protein per serving, but if you want even more, consider adding some grilled chicken, chickpeas, or hemp seeds.
Nut-Free Alternatives: The sunflower seeds add wonderful crunch, but if you’re avoiding seeds too, try toasted chickpeas or even some crispy roasted cauliflower florets.
Why Your Body Will Thank You
This anti-inflammatory farro salad is more than just delicious—it’s a gift to your body. With 11 grams of fiber per serving, it supports healthy digestion and helps keep you satisfied. The colorful vegetables provide antioxidants that help fight inflammation, while the whole grains offer sustained energy that won’t leave you crashing later.
At 506 calories per jar, this salad strikes the perfect balance of being substantial enough for a complete meal while still feeling light and energizing. It’s proof that eating well doesn’t mean sacrificing flavor or satisfaction.
Storage & Serving
These beautiful jars are designed for convenience without compromising on nutrition or taste. Store them in your refrigerator for up to 4 days, and simply shake before eating to redistribute the vinaigrette. The layered approach keeps everything fresh and prevents the greens from getting soggy—brilliant for those of us who like to plan ahead!
Each jar serves one person generously, making this recipe perfect for solo meal prep or feeding a family of four. I love having these ready in my fridge for those busy afternoons when I need something nourishing and satisfying without any fuss.
This anti-inflammatory farro salad has become such a staple in my kitchen, and I have a feeling it’s going to become one of yours too. There’s something so satisfying about knowing you’re nourishing your body while enjoying every single bite. The combination of textures, the burst of fresh herbs, and that perfect tangy-sweet dressing make this salad anything but boring.
I hope this recipe brings as much joy and vitality to your table as it has to mine. There’s nothing quite like a meal that makes you feel amazing from the inside out.
From my kitchen to yours—happy cooking!
Anti-Inflammatory Farro Salad
Ingredients
Method
- Bring 2 cups water and ¼ teaspoon salt to a boil in a medium saucepan over high heat.
- Add rinsed farro, then reduce the heat to medium-low.
- Cover and let it simmer undisturbed until the farro is tender and has absorbed all the water (20 to 30 minutes).
- Fluff the farro with a fork and spread it evenly on a large rimmed baking sheet.
- Refrigerate uncovered for about 30 minutes until completely cool.
- In a small bowl, whisk together olive oil, white-wine vinegar, Dijon mustard, oregano, lemon zest, lemon juice, honey, grated garlic, and the remaining ½ teaspoon salt.
- Whisk until everything is beautifully combined and golden.
- Divide the vinaigrette among 4 one-quart Mason jars, using about 2 tablespoons for each jar.
- Divide the red bell pepper, beets, white beans, and cooled farro among the jars.
- Top each jar with 1 cup of baby arugula, then add 1 tablespoon each of fresh mint and sunflower seeds.
- Finally, crown each jar with about 2 tablespoons of crumbled feta cheese.
- Cover the jars and refrigerate.
- When ready to eat, shake the jar until the vinaigrette coats everything evenly and enjoy.