Description
Few dishes speak to the heart of a plant-based kitchen like Charlie Bird’s farro salad. Balancing nourishment and flavor, it’s chewy farro simmered in apple cider, tossed with fresh herbs, veggies, and a bright lemon-olive oil dressing. Customizable for any season and perfect for meal prep.
Ingredients
1 cup pearled farro
1 cup good-quality apple cider (unfiltered ideal)
2 cups water or veggie broth
1 tsp sea salt
1 cup cherry tomatoes, halved (heirloom preferred)
1/2 cup diced radish
1/4 cup olive oil (extra virgin)
1/4 cup lemon juice (freshly squeezed)
1/2 cup chopped parsley, mint, or basil (or mix)
Instructions
1. Combine farro, apple cider, water/broth, and salt in a medium pot. Bring to a gentle boil, reduce heat, and simmer uncovered ~30 minutes until tender but chewy.
2. Drain any excess liquid. Spread farro on a baking sheet to cool slightly.
3. While cooling, prep tomatoes, radishes, and herbs.
4. Whisk olive oil and lemon juice in a large bowl.
5. Toss warm farro into the dressing to absorb flavor.
6. Fold in veggies and herbs, season with salt and cracked black pepper.
7. Serve warm or chilled. Tastes even better the next day.
Notes
Seasonal swaps: peas & mint in spring, roasted squash in fall, grilled corn in summer.
For vegan protein boosts, add chickpeas, grilled tofu, tempeh, or cooked lentils.
Keeps well in fridge for 4–5 days; store herbs separately for freshness.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Salad
- Method: Stovetop
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 cup
- Calories: 320
- Sugar: 7g
- Sodium: 320mg
- Fat: 14g
- Saturated Fat: 2g
- Unsaturated Fat: 11g
- Trans Fat: 0g
- Carbohydrates: 42g
- Fiber: 7g
- Protein: 8g
- Cholesterol: 0mg
Keywords: farro, salad, Charlie Bird, vegan, vegetarian, grain salad, meal prep