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Farro Salad with Arugula

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Farro Salad with arugula combines nutty farro with the peppery kick of arugula and a creamy burst of blue cheese. They are tossed together with a perfect homemade balsamic dressing for a simple side that could stand as a main course salad.

Main image for Farro Salad with Arugula

You may have noticed that in recent years, grain bowls made with whole grains and fresh ingredients are becoming popular again. That is because whole grains have a lot of nutrients that everyone should be eating.

This farro salad recipe with arugula uses a different grain from traditional salads that is packed with fiber and nutrients. It is a nice change because the fiber helps you feel full longer, and the nutrients are essential to a healthy diet.

It mixes in arugula which is one of my favorite leafy greens even though it is a little delicate. The bright peppery taste goes perfectly with the hearty grain and creamy feta cheese or blue cheese.

And the orange sections add a brightness to this salad that is so refreshing. It is finished with toasted hazelnuts and a beautiful balsamic dressing. 

Whether you are making a small bowl of delicious salad for yourself or you need a large salad bowl to serve to your friends, this farro salad recipe with arugula is one of my favorite healthy salads.

All ingredients for Farro Salad with Arugula with Farro laid out on counter.

What is Farro?

Whole farro is one of my favorite grains. It is an ancient grain with a chewy texture and nutty flavor. Packed with nutrients and a great plant-based protein option, it is a great base for salads, and is even more nutritious than a grain salad made from brown rice.

What Ingredients are in Farro Salad with Arugula?

  • Baby Arugula: Adds a peppery kick.
  • Cooked Farro: A hearty, nutrient-rich ancient grain that cooks in hot water.
  • Orange Sections: gives the salad a bright, fruity flavor.
  • Red Onion: Adds a crisp bite through the salad.
  • Toasted Hazelnuts: adds a nutty crunch when toasted in high heat.
  • Salmeville Amish Blue Cheese: adds a creamy, indulgent touch.
  • Balsamic Vinegar: gives a perfect acid taste to cut through the blue cheese in the dish
  • Garlic Salt: adds flavor and seasoning throughout the dressing
  • Coconut Sugar: just a touch of sugar balances the acidity of the vinegar and improves the depth of flavor
  • Grapeseed Oil: the base of the dressing, you can also use olive oil if you do not have grapeseed oil

Pro Tip: You can use any citrus you like. Just be sure to section it and remove the membranes before mixing into the arugula and farro salad.

Large salad in serving bowl and ready to serve

How to Make Farro Salad with Arugula:

  1. Cook farro according to package instructions, then cool and refrigerate until ready to use.
  2. Toast hazelnuts in a dry medium saucepan; let cool, then chop.
  3. Toss salad ingredients together in a large bowl.
  4. Whisk dressing ingredients until well blended and ready to use.

Pro Tips: While you can make this recipe with warm farro, I prefer my Mediterranean farro salad to be served chilled or at room temperature. This works best if you cook the farro and toast the hazelnuts the night before serving.

side view of salad in a serving bowl

Is Farro Salad with Arugula Healthy?

Yes, blue cheese farro salad is very healthy! Packed with nutrient-rich farro (an ancient whole grain), arugula (a great leafy green source of calcium and Vitamin K), and wholesome ingredients, this salad is a delicious and nutritious choice.

Balsamic dressing in a bowl

Can I Make Arugula Farro Salad Ahead of Time?

Yes you can make farro salad with blue cheese ahead of time. For best results, prepare each part individually, store separately, and toss just before serving. 

You can even portion them into individual serving containers for an easy on the go lunch. Just open, toss, and eat!

Balsamic dressing being poured onto salad

How to Store Leftover Farro Salad:

Store leftover arugula farro salad in the refrigerator in an airtight container. For the best texture and flavor, eat within 2 days of mixing.

Can You Freeze Farro Salad with Arugula?

While you can freeze anything, we do not recommend freezing this farro salad with arugula. Freezing fresh produce changes the texture of the ingredients, which will affect the overall salad. Just make what you can eat within 2 days.

salad on a plate and ready to enjoy!

What to Serve with Farro Salad with Arugula:

I like to serve this arugula farro salad with a delicious grilled protein. Here are a few or my favorite things to serve with it:

  • Sour Cream Marinated Chicken: these have an amazing marinade and dipping sauce that will complement the citrus in this farro salad with blue cheese
  • Chiptotle Shrimp: just spicy enough and perfectly cooked, these shrimp skewers come together so quickly and are perfect next to this greek farro salad
  • Dr. Pepper Steak Marinade: marinated with perfect flavor and a hint of black pepper then grilled, these complement this farro salad so nicely!
  • Stuffed Flank Steak: hearty and delicious this is a great dish to serve next to this arugula farro salad
  • Old Fashioned Yeast Rolls Recipe: these rolls are easy and a perfect base for everything, including this arugula salad with farro
  • Canned Pumpkin Soup: the flavors of this blue cheese farro salad work really well with a bowl of classic pumpkin soup.
side view of a fork full of salad

Additional Side Dishes You’ll Love…

Whether you need more nutrients in your diet or are just looking for an easy way to impress your guests, this farro salad with arugula is a great option to get great flavor any time of the year.

Yield: 6 Servings

Farro Salad with Arugula

Large salad in serving bowl and ready to serve

This Farro Salad with Arugula is packed with flavor and very healthy! Between the fresh oranges, peppery arugula and Farro, it's a hit!

Prep Time 30 minutes
Total Time 30 minutes


  1. Instructions
  2. Prepare farro according to package instructions. Can be done several days in advance and stored in fridge. Meant to be served at room temperature.
  3. If your hazelnuts aren't already toasted, toast in a dry skillet until golden. Let cool and chop.
  4. Add all ingredients to salad bowl in order listed. Toss and serve.
  5. For the Dressing:
  6. Add vinegar to coconut sugar and garlic salt in a small bowl. Whisk to combine.
  7. Add oil in a steady stream, whisking constantly until emulsified.

Nutrition Information:



Serving Size:


Amount Per Serving: Calories: 459Total Fat: 37gSaturated Fat: 6gTrans Fat: 0gUnsaturated Fat: 29gCholesterol: 14mgSodium: 357mgCarbohydrates: 25gFiber: 5gSugar: 9gProtein: 11g

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Erin | Dinners, Dishes and Dessert

Thursday 25th of January 2024

Absolutely fantastic! I made this and everyone loves it!


Wednesday 24th of January 2024

This was delicious and incredibly filling! Going to make it for lunch for the rest of the week!

Beti Micevska

Wednesday 24th of January 2024

This is such an amazing salad!! The farro was nutty and the arugula spicy. I added tomatoes, cucumber, and lemon dressing. It was fresh and tasty, great for a light meal.

Katerina Petrovska

Wednesday 24th of January 2024

This Farro Salad with Arugula is incredibly delicious!! It was tasty, fresh, and perfect for a light meal or side dish. I will definitely be making it more often!


Tuesday 23rd of January 2024

I love farro and this salad is my new favorite! So much flavor in it!

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