Farro Salad Fennel Oranges Almonds

This Farro Salad with Fennel, Oranges, and Almonds is a vibrant, wholesome dish that brings together the hearty texture of whole grain farro with the refreshing zest of citrus. Perfect for a light lunch or a sophisticated Mediterranean side, this salad is as nutritious as it is flavorful.

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The key to this salad is the balance of sweet and savory notes. The earthy parsley and peppery arugula complement the tangy dressing, while the toasted almonds provide a warm, nutty finish that elevates the entire dish.

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

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Instructions

Step 1

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.

Step 2

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.

Step 3

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

Step 4

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.

Step 5

Pour the dressing over the salad and toss gently to coat.

Step 6

Add toasted almonds and toss lightly. Garnish with reserved fennel fronds. Serve immediately or chilled.

Zusatztipps für die Zubereitung

Ensure you use a sharp knife to slice the fennel as thinly as possible for the best texture. Toasting the almonds just before assembly helps maintain their maximum crunch against the softer salad components.

Varianten und Anpassungen

For a twist, use blood oranges or grapefruit instead of standard oranges. For a gluten-free version, substitute farro with barley or quinoa. You can also add grilled chicken or chickpeas for extra protein.

Serviervorschläge

This salad is delicious served immediately or chilled. It pairs wonderfully with a crisp Sauvignon Blanc and works as a standalone meal or a side for roasted fish or poultry.

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Whether you are enjoying this for a weekday lunch or serving it at a dinner party, this Farro Salad with Fennel, Oranges, and Almonds is a healthy and sophisticated choice that never fails to impress.

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Recipe Questions & Answers

→ Can I make this ahead of time?

Yes, prepare up to 24 hours in advance. Store farro and dressing separately, then toss with fresh produce before serving. The flavors actually improve after marinating together.

→ What other grains work well?

Barley, wheat berries, or quinoa make excellent substitutes. Quinoa cooks faster and offers a gluten-free option, while barley provides similar chewy texture.

→ How do I slice fennel properly?

Trim the fronds and stem, cut the bulb in half lengthwise, remove the tough core, then slice crosswise into thin strips. A mandolin creates perfectly even slices.

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

Grilled chicken, chickpeas, white beans, or crumbled feta cheese all work beautifully. The Mediterranean flavors pair especially well with shrimp or roasted salmon.

→ How do I segment oranges without making a mess?

Use a sharp knife to remove the peel and white pith. Hold the orange over a bowl to catch juices, then carefully cut between the membranes to release perfect segments.

→ Will leftovers keep well?

Stored in an airtight container, leftovers keep 3-4 days refrigerated. The arugula may wilt slightly, but the flavors develop beautifully. Add fresh greens when serving.