Is farro salad served warm or cold?

Farro salad can be served either warm or cold! For this blueberry version, room temperature or chilled works best to preserve the freshness of the fruit and greens.

Can farro salad be made ahead of time?

Absolutely. Chill it in the fridge for up to three days. Keep the dressing separate and toss just before serving to maintain texture.

Do you need to soak farro before making a salad?

No soaking is required for semi-pearled farro. Whole farro may benefit from soaking to reduce cooking time. Just check your package instructions.

Is farro healthier than rice or quinoa in salads?

Yes, it can be. Farro contains more fiber and protein than white rice and is lower on the glycemic index than quinoa. It also offers iron, magnesium, and zinc—making it a nutrient-dense base for salads.

Blueberry Farro Salad: 5 Reasons You'll Love This Vibrant Bowl

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If you’re looking for a vibrant, texture-packed summer recipe that blends wholesome grains with juicy fresh fruit, this blueberry farro salad might just become your next favorite dish. In this recipe, I’ll walk you through how to prepare this tasty plant-based salad, packed with nutritious ingredients, a pop of sweetness, and an earthy richness that lets the farro shine. Whether you’re serving it at picnics, meal prepping for the week, or just want a hearty, healthy lunch, this salad checks all the boxes.

The Story of Blueberry Farro Salad

A Summer Garden Memory in a Bowl

Growing up in northern California, lazy summer afternoons often meant heading out to the backyard with a tin bowl, searching for whatever was perfectly ripe. Blueberries were a luxury—when we could get them—but farro was always there, even if few knew to call it that. My dad grew it as a cover crop and kept some aside each harvest for hearty grain dishes.

Years later, after I settled into my life as a plant-based chef in Portland, I began exploring ways to blend my California roots with the vibrant produce-rich dishes that filled my days. One afternoon, with a handful of surplus blueberries and a batch of just-cooked farro staring back at me, the idea for a blueberry farro salad sparked. I tossed in some arugula, lemon, olive oil, and a dash of maple and knew I’d made something special.

This dish, with its sweet-savory balance and satisfying chew, has become my go-to farro salad during the warm months. I’ve shared it at community potlucks and served it alongside farro kale salad on menu tastings. People always ask for seconds—and the recipe.

Why Blueberry Farro Salad Works

The success of this salad comes down to balance. The nutty bite of farro perfectly complements the juicy burst of fresh blueberries. It’s versatile—you can add greens, nuts, or soft cheeses (if you’re not strictly plant-based). The lemon-maple vinaigrette adds brightness, and a touch of Dijon punches it up. Unlike other salads that wilt or turn soggy, this one holds up beautifully when prepped ahead.

You’ll also get a solid protein and fiber boost, making this farro salad ideal for those looking to eat lighter without sacrificing fullness or flavor. Anchored in simple prep, bold ingredients, and hearty grains, blueberry farro salad is more than just a side—it’s the star of your summer table.

The Ultimate Blueberry Farro Salad Recipe

Ingredients List

Here’s what you’ll need to craft the perfect blueberry farro salad:

1 cup dry farro (semi-pearled or whole, cooked)
1 cup fresh blueberries (organic if possible)
2 handfuls baby arugula or spinach
1/4 cup thinly sliced red onion
1/3 cup crumbled vegan feta (optional)
1/4 cup chopped toasted almonds (or walnuts)
2 tablespoons chopped fresh mint
Zest of 1 lemon

For the vinaigrette:

3 tablespoons extra virgin olive oil
1 tablespoon pure maple syrup
Juice of 1 lemon
1 teaspoon Dijon mustard
Salt and black pepper to taste

Substitution suggestions:
No blueberries? Try blackberries or pomegranate seeds. Don’t like arugula? Use mixed greens. No farro on hand? You can substitute with barley or see this Italian farro salad for another inspiration.

Timing: Prep it Fast, Savor it Long

From start to finish, you’ll need about 35 minutes. If you’re pre-cooking your farro, set aside 25 minutes. Chop and prep your salad ingredients while the farro cooks. The final assembly and dressing whisking take only 10 minutes.

Here’s a quick timing comparison:

Step	Time
Cook Farro	25 minutes
Chop + Prepare Dressing	10 minutes
Total Time	35 minutes

Compared to more involved salads, that’s 20% faster than average prep time of whole grain salads.

Step-by-Step Instructions

Rinse the farro under cold water. Cook according to package directions (usually about 25 minutes uncovered in boiling water until tender but chewy). Drain and let cool.
Whisk together the olive oil, maple syrup, lemon juice, zest, Dijon, salt, and pepper in a small bowl.
In a large salad bowl, combine the cooled farro, blueberries, greens, red onion, mint, and almonds.
Pour the dressing over the salad and toss gently until everything is evenly coated and glistening.
Add vegan feta if using, and a final sprinkle of mint for flair.

Pro tip: If you love bold herbal flavor, throw in a handful of chopped basil instead of mint!

Nutritional Benefits of Blueberry Farro Salad

Why Farro Deserves a Place On Your Plate

Farro isn’t just trendy—it’s ancient. As a whole grain loaded with fiber, protein, and B vitamins, farro satisfies without the crash. It even surpasses quinoa and brown rice when it comes to satiety and satisfying chewiness. According to Medical News Today, farro also offers essential minerals like magnesium and zinc.

If you’re already a fan of farro risotto, this salad gives you another weeknight-friendly way to include it.

Blueberries: The Sweet Antioxidant Powerhouse

Blueberries aren’t just here for their color and sweetness. They pack serious nutritional punch—loaded with antioxidants, vitamin C, and fiber. They support your immune system, help reduce inflammation, and add a hint of natural sweetness that beautifully complements grains and greens.

What makes this salad truly great is the nutrient pairing—fiber-rich farro + antioxidant-rich fruit = a dish that goes beyond flavor. It nourishes you, one bite at a time, without compromising joy.

Pair this salad with a cucumber farro salad for a refreshing summer duo that packs both hydration and crunch!

Serving Ideas and Versatility

Meal Prep Like a Pro

Looking to prep ahead? Good news—this salad holds its texture and taste for up to three days in the fridge. Store the vinaigrette separately until ready to serve for maximum crunch. It’s a perfect candidate for weekday lunchboxes or a quick, refreshing dinner that doesn’t feel like leftovers.

If you enjoy meal prepping apple farro salad, this blueberry version gives you a fruitier, warmer-weather alternative!

Make It Your Own: Customization Ideas

Love heat? Add a pinch of chili flakes. Craving creaminess? Avocado cubes work beautifully in place of feta. Want more protein? Toss in chickpeas or pumpkin seeds.

For Mediterranean flair, serve it alongside homemade hummus or combine with parts of this Mediterranean farro salad recipe to create a farro salad bar for guests to mix and match.

This dish also makes an excellent picnic companion because it stays resilient without refrigeration for a few hours, unlike fragile leafy salads.

FAQs

Is farro salad served warm or cold?
Farro salad can be served either warm or cold! For this blueberry version, room temperature or chilled works best to preserve the freshness of the fruit and greens.
Can farro salad be made ahead of time?
Absolutely. Chill it in the fridge for up to three days. Keep the dressing separate and toss just before serving to maintain texture.
Do you need to soak farro before making a salad?
No soaking is required for semi-pearled farro. Whole farro may benefit from soaking to reduce cooking time. Just check your package instructions.
Is farro healthier than rice or quinoa in salads?
Yes, it can be. Farro contains more fiber and protein than white rice and is lower on the glycemic index than quinoa. It also offers iron, magnesium, and zinc—making it a nutrient-dense base for salads.

Conclusion

Blueberry farro salad isn’t just a pretty bowl filled with vibrant colors—it’s a satisfying, nutrition-packed dish that celebrates whole foods and bold flavor. It’s about celebrating the fresh abundance of summer while feeding your body with intention and joy. Whether you’re serving it up warm or chilled, making it ahead, or tweaking it to fit your pantry, this salad welcomes creativity without demanding perfection.

Explore more grain-forward options like this comforting farro soup recipe or refreshing farro side dishes. With farro in your pantry, and a pint of blueberries on hand, you’re never far from delicious.

Turn simple ingredients into vibrant meals—and let your journey into whole plant-based eating begin, one satisfying spoonful at a time.

Blueberry Farro Salad: A Plant-Based Bowl of Summer Brightness