Farro With Fennel Oranges Almonds

This Farro Salad with Fennel, Oranges, and Almonds is a vibrant, wholesome dish that perfectly balances nutty whole grains with the crispness of fresh produce. Featuring a zesty citrus vinaigrette, it is an ideal choice for a refreshing lunch or a colorful Mediterranean-inspired side dish.

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Mediterranean cooking often relies on the harmony of fruit and savory grains. In this recipe, the sweetness of the orange segments cuts through the slight bitterness of arugula and the anise-like flavor of the fennel bulb, creating a complex yet accessible profile.

Ingredients

• 1 cup uncooked whole grain farro
• 3 cups water
• 1/2 teaspoon kosher salt
• 1 medium fennel bulb, thinly sliced (reserve fronds for garnish)
• 2 large oranges, peeled and segmented
• 2 cups arugula or baby spinach
• 2 tablespoons chopped fresh parsley
• 1/2 cup sliced almonds, toasted
• 3 tablespoons extra-virgin olive oil
• 1 tablespoon freshly squeezed orange juice
• 1 tablespoon freshly squeezed lemon juice
• 1 teaspoon honey or maple syrup
• 1 teaspoon Dijon mustard
• 1/4 teaspoon sea salt
• 1/4 teaspoon freshly ground black pepper

Instructions

1. Cook the Farro

Rinse the farro under cold water. In a medium saucepan, combine farro, water, and salt. Bring to a boil, reduce heat, cover, and simmer for 25–30 minutes, or until farro is tender but still chewy. Drain any excess water and let cool.

2. Toast the Almonds

While the farro cooks, toast the sliced almonds in a dry skillet over medium heat for 2–3 minutes, stirring frequently until golden and fragrant. Set aside.

3. Combine the Salad Base

In a large bowl, combine cooled farro, sliced fennel, orange segments, arugula (or spinach), and parsley.

4. Prepare the Citrus Vinaigrette

In a small bowl or jar, whisk together olive oil, orange juice, lemon juice, honey (or maple syrup), Dijon mustard, salt, and pepper until well combined.

5. Dress and Toss

Pour the dressing over the salad and toss gently to coat. Add the toasted almonds and toss lightly.

6. Garnish and Serve

Garnish the salad with the reserved fennel fronds. Serve immediately at room temperature or chilled from the refrigerator.

Zusatztipps für die Zubereitung

For an extra boost of protein, you can top this salad with grilled chicken or chickpeas. If you are preparing this in advance, wait to add the almonds until just before serving to ensure they maintain their maximum crunch.

Varianten und Anpassungen

You can easily customize this salad by using blood oranges or grapefruit for a different citrus twist. To make the recipe gluten-free, substitute the farro with barley or quinoa. Additionally, baby spinach can be used instead of arugula if you prefer a milder green.

Serviervorschläge

This salad pairs beautifully with a crisp Sauvignon Blanc, which complements the citrus notes and fresh fennel. It serves as an excellent light lunch on its own or as a vibrant side to roasted fish or poultry.

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With 320 calories and 8 grams of protein per serving, this Farro Salad with Fennel, Oranges, and Almonds is as nutritious as it is delicious. Enjoy this simple yet sophisticated dish that brings the flavors of the Mediterranean straight to your table.

Recipe FAQs

→ Can I make this ahead of time?

Absolutely. This dish actually improves after a few hours in the refrigerator as the flavors meld together. Store in an airtight container for up to 3 days, adding the almonds just before serving to maintain their crunch.

→ What can I substitute for farro?

Barley, wheat berries, or quinoa work beautifully as alternatives. For a gluten-free option, use quinoa or brown rice. Adjust cooking times according to your chosen grain package instructions.

→ How do I prevent the oranges from becoming mushy?

Segment the oranges carefully over a bowl to catch the juices, then fold them in gently just before tossing with the dressing. This helps maintain their structure and prevents the salad from becoming waterlogged.

→ Can I add protein to make it a complete meal?

Certainly. Grilled chicken, chickpeas, or crumbled feta cheese make excellent additions. You could also top with poached salmon or sliced hard-boiled eggs for extra protein.

→ What's the best way to slice fennel?

Trim the fronds and stalks, cut the bulb in half lengthwise, and remove the tough core. Then slice thinly crosswise for delicate ribbons that blend perfectly with the grains. Reserve some fronds for a pretty garnish.