Can farro salad be served cold with fruit like strawberries?

Definitely. This salad shines when enjoyed cold or at room temperature. The flavors blend especially well once it’s had time to chill.

How long will a farro and strawberry salad keep in the fridge?

Stored in an airtight container, this salad keeps up to 3–4 days. Just know that the greens might wilt slightly, so it helps to store dressing separately if making ahead.

Do you rinse farro before cooking it for salad?

Yes. Rinse farro under cool water before simmering. This step clears away any lingering dust and ensures the texture stays pleasantly chewy and defined.

Is farro salad a healthy choice for a meal?

Definitely. It’s loaded with fiber, plant protein, antioxidants, and healthy fats. This makes it both satisfying and energizing—great for lunch or a light dinner.

Strawberry Farro Salad: 7 Reasons to Love This Bold Bowl

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Looking for a vibrant dish that’s equal parts hearty and refreshing? This strawberry farro salad brings together nutty whole grains, sweet ripe berries, and crisp vegetables in one colorful, nutrient-packed bowl. It’s my go-to this time of year in Portland, especially when local strawberries are bursting with flavor and farmers markets overflow with fresh herbs and greens. In this article, we’ll explore the origins of this recipe, break down the ingredients and prep, and dive into the health perks of eating farro with seasonal fruits. Plus, we’ll tackle common questions like whether farro needs rinsing and how long your salad will stay fresh in the fridge.

From Garden to Bowl: My Strawberry Farro Salad Journey

From Backyard Zucchini to Farmers Market Strawberries

Growing up in northern California, most of our meals came straight from the backyard. That deep connection to the earth is what shaped my plant-based journey, and it still influences every recipe I create—including this strawberry farro salad. I first discovered farro while experimenting with Tuscan soups, and once I saw how beautifully it complemented fruit, I was hooked. Portland summers practically demand dishes that are cool yet filling, and this salad checks all the boxes—it’s simple, satisfying, and surprisingly rich in flavor.

After transitioning to a full plant-based lifestyle, I found myself experimenting with fresh produce more than ever. I created versions of spring farro salad and even a Tuscan farro salad, but something about the combination of strawberries and chewy farro keeps me coming back every season. Add some baby spinach, fresh herbs, and a tangy balsamic vinaigrette, and suddenly, you’ve got a dish that works as both a main and a beautiful picnic side—no cheese required.

Why Farro Deserves a Permanent Spot in Your Pantry

Farro isn’t just trendy; it’s a nutritional powerhouse that adds depth and texture to any plant-based creation. Rich in fiber and protein, farro serves as a brilliant base for this salad, balancing out the natural sweetness of strawberries with its toothsome bite and subtle nutty flavor. Unlike white rice or couscous, this whole grain holds its structure even after refrigeration—making it a stellar make-ahead option for busy weekdays.

This salad reminds me of the vegan farro recipes I’ve tried over the years, but with its own fruity twist. You also get antioxidants from the strawberries, iron and calcium from the greens, and heart-healthy fats thanks to the olive oil dressing. Basically, this is one of those unicorn recipes: delicious, colorful, healthy—and easy.

How to Make Strawberry Farro Salad at Home

Ingredients List: What You’ll Need

Here’s everything you need for strawberry farro salad. Feel free to play with the ingredients!

Ingredient	Quantity
Cooked farro (rinsed and drained)	2 cups
Fresh strawberries, sliced	1 ½ cups
Baby spinach or arugula	2 cups
Cucumber, diced	½ cup
Red onion, thinly sliced	¼ cup
Chopped fresh mint or basil	2 tbsp
Balsamic vinegar	2 tbsp
Olive oil	2 tbsp
Salt and black pepper	To taste

Want more crunch? Toss in pumpkin seeds. Need it sweetened? Sprinkle in a handful of dried cranberries.

Timing: Prep to Plate

Here’s a quick breakdown of how long this salad takes to come together:

Prep Time: 10–15 minutes
Cook Time for Farro: 25–30 minutes
Assembly & Rest: 5–10 minutes
Total Time: Around 45 minutes

That’s about 20% faster than most cooked grain salads, especially since farro keeps its texture beautifully even if prepped ahead. Bonus—you can cook the grain days earlier and refrigerate.

Step-by-Step Instructions

Rinse the farro under cold water to remove excess starch—this step helps the grain fluff up instead of clumping.
In a medium saucepan, combine farro with water in a 1:3 ratio. Bring to a boil, reduce to simmer, and cook uncovered for 25–30 minutes. Drain and let cool.
In a large mixing bowl, toss cooled farro, sliced strawberries, spinach, cucumber, and onion.
In a jar, whisk together olive oil, balsamic vinegar, salt, and pepper.
Pour dressing over salad and mix well. Let sit 5–10 minutes so the farro soaks up the flavors.
Top with fresh herbs just before serving.

If you’re into roasted veggie versions, the farro roasted vegetable salad can inspire you to try adding grilled zucchini or charred corn to this base recipe.

A Nutritional Powerhouse: Why Strawberry Farro Salad Is Worth Eating Often

Benefits of Farro and Seasonal Fruit

Combining strawberries and farro isn’t just delicious—it makes nutritional sense. Farro is high in magnesium, iron, and fiber, and adding vitamin C–rich strawberries helps your body absorb those nutrients better. According to the National Institutes of Health, vitamin C enhances the absorption of plant-based iron by almost threefold, making this combination more than tasty—it’s efficient.

When strawberries are fresh, they’re naturally sweet and packed with antioxidants. When paired with good fats like olive oil, the salad becomes fuel for your brain, skin, and digestion. Even the red onions bring flavonoids to the table.

Need something warmer but equally hearty? Check out the vegetable farro soup to keep those nutrients flowing during cooler months.

Adapting the Recipe for All Seasons

While this version of farro salad is ideal for strawberry season, you can rotate ingredients throughout the year. In fall, try subbing apples or roasted pumpkin—as seen in the autumn farro salad. In winter, dried figs or citrus bring brightness. Spring invites snap peas and fresh mint.

For heartier meals, serve this salad alongside a miso salmon farro bowl for a full protein boost. Or toss in white beans or avocado slices to keep it 100% plant-based but protein-packed.

FAQs: Strawberry Farro Salad Essentials

Can farro salad be served cold with fruit like strawberries?
Definitely. This salad shines when enjoyed cold or at room temperature. The flavors blend especially well once it’s had time to chill.
How long will a farro and strawberry salad keep in the fridge?
Stored in an airtight container, this salad keeps up to 3–4 days. Just know that the greens might wilt slightly, so it helps to store dressing separately if making ahead.
Do you rinse farro before cooking it for salad?
Yes. Rinse farro under cool water before simmering. This step clears away any lingering dust and ensures the texture stays pleasantly chewy and defined.
Is farro salad a healthy choice for a meal?
Definitely. It’s loaded with fiber, plant protein, antioxidants, and healthy fats. This makes it both satisfying and energizing—great for lunch or a light dinner.

Conclusion: A Grain Bowl Worth Repeating

Strawberry farro salad is more than a pretty plate—it’s a celebration of whole foods, the bounty of local produce, and the joys of eating meals that feel as good as they taste. Whether you’re meal prepping for the week or preparing for a summer potluck, this recipe offers the flexibility, flavor, and nutrition to fit into any lifestyle. It’s a reminder that eating well doesn’t need to be complicated—just thoughtful.

So grab that bag of farro, pick up a pint of local strawberries, and get mixing. Good food starts in the soil, but it lives through the stories we share around the table.

Strawberry Farro Salad: A Fresh and Satisfying Twist on Seasonal Grains