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Anti-Inflammatory Farro Salad

A vibrant and nutritious grain salad made with farro, white beans, and a tangy lemon herb vinaigrette, perfect for meal prep and packed with anti-inflammatory ingredients.
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Prep Time 30 minutes
Cook Time 30 minutes
Total Time 1 hour
Servings: 4 servings
Course: Meal Prep, Salad
Cuisine: Mediterranean
Calories: 506
Ingredients Method Notes

Ingredients
  

For the Farro Base
  • 2 cups water
  • ¾ teaspoon salt, divided Use ¼ teaspoon for cooking farro and the remaining ½ teaspoon for vinaigrette
  • 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
  • 1⅓ cups chopped red bell pepper
  • 1⅓ 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

Method
 

Step 1: Cook the Perfect Farro
  1. Bring 2 cups water and ¼ teaspoon salt to a boil in a medium saucepan over high heat.
  2. Add rinsed farro, then reduce the heat to medium-low.
  3. Cover and let it simmer undisturbed until the farro is tender and has absorbed all the water (20 to 30 minutes).
  4. Fluff the farro with a fork and spread it evenly on a large rimmed baking sheet.
  5. Refrigerate uncovered for about 30 minutes until completely cool.
Step 2: Create the Golden Vinaigrette
  1. 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.
  2. Whisk until everything is beautifully combined and golden.
  3. Divide the vinaigrette among 4 one-quart Mason jars, using about 2 tablespoons for each jar.
Step 3: Layer with Love
  1. Divide the red bell pepper, beets, white beans, and cooled farro among the jars.
  2. Top each jar with 1 cup of baby arugula, then add 1 tablespoon each of fresh mint and sunflower seeds.
  3. Finally, crown each jar with about 2 tablespoons of crumbled feta cheese.
Step 4: Seal and Store
  1. Cover the jars and refrigerate.
  2. When ready to eat, shake the jar until the vinaigrette coats everything evenly and enjoy.

Notes

These jars are perfect for meal prep! Store them in your refrigerator for up to 4 days. Shake before serving.