May 20, 2024


A friend suggested I try farro as a new whole grain alternative to rice. New to me, that is. Farro, a type of wheat, is an ancient grain dating back to its first cultivation in the Fertile Crescent (now the Middle East) about 17,000 years ago! I think I’d heard of it before but had never tried it. I ordered some and decided it would make a good base for a lunch salad.


I looked for a good farro salad recipe for inspiration, and found one for broccoli salad and decided to make it. Only after I’d cooked the farro and had gotten the rest of the ingredients together did I notice that the recipe I was using didn’t call for farro at all. Ha. It does now!

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This is another one of those healthy grain salad recipes that you can add or subtract what appeals to you as far as vegetables go. The dressing is slightly sweet, and the addition of roasted and seasoned pepitas (pumpkin seeds) gives it a little crunch. This vegetarian recipe makes plenty for leftovers or side dishes!


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Cuisine: American

Prep Time: 10 minutes

Cook Time: 30 minutes 

Total Time: 40 minutes 

Servings: 8


Ingredients


Dressing


Helpful Products


Recipe Notes

  • Don’t have farro? Substitute brown rice or quinoa for a gluten-free version.

  • Add salt if you think it needs it.

  • Almonds can be added in with the pepitas or used instead.

  • I cooked my farro in an Instant Pot™, but you can cook it anyway you like. 

  • I used Hellmann’s Light Mayonnaise, but use your favorite. You can use regular mayo.

  • This is a 30-minute recipe if you assemble the rest of the salad while the farro cooks.


Here’s how to make it:

  1. To cook farro in the Instant Pot™, combine 1 cup rinsed farro and 3 cups water. Set it to seal, and cook on the manual setting for 12 minutes. Do a quick release and drain excess water.
  2. Toss pepitas in small bowl with coconut aminos, maple syrup and paprika. Spread onto a baking sheet lined with parchment paper in a thin layer. Bake in a preheated 350-degree F oven for 10 to 14 minutes, or until golden brown. Remove from oven and let cool for 5 minutes. (They’ll get crispier as they sit.)
  3. In a large bowl, whisk olive oil, mayonnaise, apple cider vinegar, mustard, maple syrup, garlic and salt and pepper, to taste. Add chopped broccoli, carrots, celery, onions and cranberries and toss to coat.
  4. Toss pepitas into the salad, reserving a few to sprinkle on top. Serve on a bed of spinach.


Nutrition Facts Per Serving


Calories: 242


Total Fat: 14.1g


Saturated Fat: 2.3g


Cholesterol: 1mg


Sodium: 139mg


Total Carbohydrate: 11.1g


Dietary Fiber: 3.3g


Total Sugars: 3g


Protein: 7.3g


Vitamin D: 0mcg


Calcium: 40mg


Iron: 3mg


Potassium: 217mg


Recipe cooking times, nutritional information and servings are approximate and provided for your convenience. However, 30Seconds is not responsible for the outcome of any recipe, nor may you have the same results because of variations in ingredients, temperatures, altitude, errors, omissions or cooking/baking abilities. This recipe has been analyzed by VeryWellFit. However, any nutritional information is provided as a courtesy and it is up to the individual to ascertain accuracy. To ensure image quality, we may occasionally use stock photography.


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