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A hearty and healthy grain salad loaded with sautéed broccoli, green onion, and herbs, and topped with a creamy toasted walnut dressing. This farro salad can be enjoyed warm, chilled, or at room temperature, making it perfect for meal prep lunches.
A portable + picnic-ready salad that’s endlessly versatile and packed with nutrient-rich ingredients.
I love a hearty grain salad this time of year when green salads may not be AS appealing, yet you’re still craving something nutritious. This one is super ideal, because:
- It can be prepped ahead.
- It tastes great at room temperature.
- It pairs perfectly alongside any roasted or baked protein.
- AND it yields enough for a crowd.
I also love that this farro salad can last in the refrigerator for several days, making it an excellent candidate for meal prep lunches and dinners.
How to Make a Grain Salad:
While I love using farro or pearl barley in this salad, you can also use wheat berries. All three grains are hearty, plump, and maintain their texture after being dressed.
And if there’s any ingredient(s) you don’t love in this salad, there are plenty of suitable substitutions.
The Ingredients
- Grains: I suggest using farro, wheat berries, or pearl barley. All of which are hearty and pleasantly chewy, with rich, nutty flavor. For a gluten free alternative, I suggest using brown rice, a wild rice blend, or buckwheat groats.
- Broccoli: You need one crown of broccoli, which you’ll use both the florets and stems. The stems are packed with prebiotic fibers, and taste delicious after a quick sauté.
- Scallions: I love using the white and green parts of an entire bunch of green onions (scallions). The green have a milder flavor, while the white part is sharper tasting, or more onion-y in flavor.
- Parsley: Parsley does double-duty here in both the salad and walnut dressing.
- Yogurt: A little full-fat Greek yogurt goes a long way in the dressing. If making the salad dairy-free/vegan, you can use tahini or hummus instead.
- Walnuts: For richness, crunch, and a hearty dose of omega-3 fatty acids, walnuts are the star of the dressing. Alternatively, you can use almonds or even hazelnuts.
- Za’atar: This Middle Eastern spice blend typically includes dried herbs, sumac, and toasted sesame seeds. The flavor is woodsy, floral, and delightfully nutty.
- Olive Oil: I like to use a good quality olive oil with robust flavor that enhances the overall taste of the dressing.
- Lemon: You need the juice of 1 whole lemon – half of the which goes into the salad, and the other half in the dressing.
- Dates: For a pop of chewy sweetness, the recipe calls for pitted Medjool dates. Alternatively, you can use golden raisins.
The Directions
Step 1: Cook and Cool Grains
Bring a medium pot of generously salted water to a boil. Add grains, reduce heat, and simmer, uncovered, until al dente (about 35 to 45 minutes for farro or wheat berries, or 25 minutes for pearl barley).
Drain and spread on a rimmed baking sheet or large plate to cool.
Step 2: Prepare Toasted Walnut Dressing
Meanwhile, prepare walnut dressing by toasting walnut halves in a skillet over medium heat until lightly browned and fragrant, stirring occassionally, about 4 to 5 minutes. Transfer to a cutting board and let cool before very finely chopping.
In a medium bowl, combine Greek yogurt and the juice of 1/2 lemon; whisk to combine. Gradually stream in 1/4 cup of the olive oil, whisking constantly, until smooth.
Stir in chopped walnuts, 3 Tbsp. of the chopped parsley, garlic, 1/4 tsp. of the salt, and 1/4 tsp. black pepper. Set aside.
Step 3: Sauté Greens
Step 4: Assemble Grain Salad
Serving Suggestions:
This grain salad is perfectly satisfying enough to enjoy on its own. However if you’re looking for an extra pump of protein, you can toss in shredded chicken or chickpeas.
Some of my other favorite pairings include:
- Soup: I love serving this alongside my famous White Bean and Lemon Soup for a light lunch or cozy dinner.
- Sandwich: Try my 10 Minute Chickpea Tuna Salad in a wrap or sandwich roll.
- Salmon: The flavors of this salad pair especially well with my Pesto Salmon.
Make-Ahead and Storage Tips:
- Make-Ahead: The grains can be cooked and chilled up to 3 days ahead.
- Store: Refrigerate leftover grain salad in an airtight container for up to 5 days. Enjoy chilled or closer to room temperature.
More Grain Salad Recipes to Try:
Thai Butternut Squash Quinoa Salad
Fiesta Mango Quinoa Salad
Balsamic-Roasted Carrot and Farro Salad
If you give this farro salad recipe a try, be sure to snap a picture and tag #dishingouthealth on Instagram. Also, follow along on Facebook and Pinterest for the latest recipe updates!
Super Green Grain Salad with Toasted Walnut Dressing
Equipment
- Saucepan or stock pot
- Large skillet
- Mixing bowls
Ingredients
- 1 1/2 cups uncooked farro, wheat berries, or pearl barley
- 1/2 cup walnut halves
- 2 Tbsp. plain Greek yogurt (sub tahini or hummus if making vegan)
- 2 Tbsp. fresh lemon juice (from 1 lemon), divided
- 1/4 cup plus 2 Tbsp. extra-virgin olive oil
- 1/4 cup plus 3 Tbsp. finely chopped fresh parsley, divided
- 3/4 tsp. sea salt, divided
- 1/4 tsp. cracked black pepper, divided
- 1 (10-12 oz.) crown broccoli (florets and small stems), very finely chopped into grain-sized pieces
- 1 bunch scallions, trimmed and finely chopped
- 1 Tbsp. za'atar spice blend
- Pinch chili flakes
- 1 garlic clove, grated or finely minced
- 3 Medjool dates, pitted and finely chopped (sub 1/3 cup golden raisins)
Instructions
- Bring a large pot of generously salted water (I use ~1 tsp. sea salt) to a boil. Add grains, reduce heat, and simmer, uncovered, until al dente (about 35 to 45 minutes for farro or wheat berries, or 25 minutes for pearl barley). Drain and spread on a rimmed baking sheet or large plate to cool.
- Meanwhile, prepare walnut dressing by toasting walnut halves in a skillet over medium heat until lightly browned and fragrant, stirring occassionally, about 4 to 5 minutes. Transfer to a cutting board and let cool before very finely chopping.
- In a medium bowl, combine Greek yogurt and 1 Tbsp. lemon juice; whisk to combine. Gradually stream in 1/4 cup of the olive oil, whisking constantly, until smooth. (Slowly incorporating the oil prevents the mixture from "breaking." If it does break, it's totally fine and will still taste the same!)Stir in chopped walnuts, 3 Tbsp. of the chopped parsley, garlic, 1/4 tsp. of the salt and 1/4 tsp. black pepper. Set aside.
- In the same skillet you used to toast the walnuts, heat remaining 2 Tbsp. olive oil over medium-high heat. Once hot, add broccoli, scallions, za'atar and chili flakes; cook 5 minutes, stirring only occassionally, until soft. Stir in remaining 1/4 cup chopped parsley, 1 Tbsp. lemon juice, chopped dates, and remaining 1/2 tsp. salt. Transfer mixture to a large bowl.
- Add cooked grains to bowl with broccoli mixture; toss to combine. Spread on a serving platter (or serve right out of the bowl), and dollop walnut dressing overtop. Drizzle with a little extra olive oil, and garnish with additional chopped fresh herbs, chili flakes, and/or cracked black pepper, if desired.
Notes
- Make-Ahead: The grains can be cooked and chilled up to 3 days ahead.
- Store: Refrigerate leftover grain salad in an airtight container for up to 5 days. Enjoy chilled or closer to room temperature.
Nutrition
I calculate these values by hand to ensure accuracy, however expect up to a 10% variable depending on food brands.
Absolutely amazing salad! There’s a bit involved but it’s so worth it. It’s now a household favourite. I’ve also started adding crumbled feta at the end for a bit of extra yum!
For the leftovers, is this salad best kept separate from the dressing? Thanks.
Hi Robin, you can mix the dressing right in for leftovers if you plan on eating it chilled/closer to room temp. If you plan on rewarming the salad, I would store the dressing separate. (We normally mix the dressing in and enjoy leftovers chilled!)
This looks so good. Could I substitute cauliflower for the broccoli? I would think it would be fine… right?
Obsessed with this dish! It’s so satisfying and so healthy at the same time. Such a creative mix of flavors! This is going to become a regular for me.
Really good! I made it exactly like the recipe and it took me about 70 minutes of active work. I would possibly make more dressing or season the broccoli more next time with more lemon juice and spices but I was very happy with the result.
So delicious and refreshing!! I made this with pearled barley and the 25min cooking recommendation was spot on! Thank you for another tasty recipe to enjoy for a whole week! 😊
Excited to try! Would quinoa make an ok GF grain sub or would a heartier brown rice be better!?
Hi Lisa – I’m wondering if you could do half and half (quinoa + brown rice?). Would that be a hassle in terms of cooking? I think the combination would be lovely.
I’ve been on a farro salad kick this past month and was excited to see that you have your own version here at Dishing Out Health. The flavor is complex with the toasted walnuts, za’atar, and loads of fresh parsley. I went ahead and mixed in a can of garbanzo beans for extra fiber and protein (like you recommended) and this made SO MUCH FOOD it’s almost comical. It is such a great meal prep recipe due to the sheer amount of food it makes. And it keeps getting better every day.