used to think ‘healthy eating’ meant sad, boring salads and giving up everything I loved. Then I discovered the vibrant, sun-drenched flavors of the Mediterranean, and honestly, everything changed! It’s a lifestyle that celebrates amazing food that also happens to be incredible for you.
This Tuscan Sun Farro & Fennel salad is the perfect example. It’s hearty, bursting with texture, and has a bright, zesty dressing that you’ll want to put on everything. If you’re looking for a truly satisfying and delicious Mediterranean salad recipe, you have come to the right place. It’s my go-to for a reason!
More Than Just a Salad: Why You’ll Adore This Recipe
This isn’t your average leafy green salad that leaves you hungry in an hour. This is a robust, satisfying meal that truly ticks all the boxes.
- Incredibly Flavorful: From the sweet dates and crisp apple to the savory goat cheese and nutty farro, every bite is an adventure.
- Packed with Nutrients: It’s loaded with fiber, healthy fats from walnuts and olive oil, and tons of vitamins from fresh veggies and herbs.
- Beautifully Versatile: It’s perfect as a healthy lunch, a light dinner, or a stunning side dish for a potluck or family gathering.
- Surprisingly Easy: The steps are simple, and you can even prep some ingredients ahead of time to make assembly a breeze!
The Magic of Mediterranean Ingredients
The beauty of Mediterranean cooking is letting simple, high-quality ingredients shine. Here are a few of the stars in this dish.
Hearty Pearled Farro
If you haven’t cooked with farro before, you’re in for a treat! It’s an ancient grain with a wonderful, slightly chewy texture and a rich, nutty flavor. It makes this salad substantial enough to be a meal on its own and is a fantastic source of plant-based protein and fiber.
Crisp, Aromatic Fennel
Fennel is one of my favorite “secret weapon” vegetables. When shaved thin, it’s delightfully crisp and adds a subtle, fresh licorice-like note that brightens up the entire salad. It pairs beautifully with the sweet apple and is a classic ingredient in Tuscan cooking.
The Tuscan Farro Salad Dressing
A great dressing is everything, and this one couldn’t be simpler or more delicious. The key is using a good quality Extra Virgin Olive Oil. It’s the cornerstone of the Mediterranean diet for a reason—its fruity, peppery flavor and heart-healthy fats are liquid gold. Paired with fresh lemon and a touch of garlic, it makes this salad sing.
A Few of My Secrets for Salad Perfection
Over the years, I’ve learned a few simple tricks that take this salad from great to absolutely unforgettable.
- Don’t Skip the Toast. Toasting the walnuts for just a few minutes in a dry pan awakens their natural oils and deepens their flavor. It’s a tiny step that makes a huge difference in texture and taste.
- Cool Your Grains. This is so important! Make sure your cooked farro is completely cool before you toss it with the other ingredients. Adding warm grains will wilt the arugula and make the other veggies lose their amazing crispness.
- Break Out the Mandoline. For those paper-thin, elegant slices of fennel and apple, a mandoline slicer is your best friend. It creates a consistent texture that blends perfectly into the salad. Just be sure to use the safety guard!
Answering Your Questions About This Mediterranean Salad Recipe
I get a lot of questions about getting started with this way of eating, so let’s clear up a few common ones right here!
1.Can I make this farro salad ahead of time?
Absolutely! You can cook the farro, toast the walnuts, and shake up the vinaigrette up to two days in advance. Store everything in separate airtight containers in the fridge. When you’re ready to eat, just toss it all together for a super-fast meal.
2.What makes this Mediterranean farro salad with fennel so healthy?
This salad is a perfect snapshot of the Mediterranean diet! You’re getting fiber and protein from the whole-grain farro, heart-healthy monounsaturated fats from the olive oil, omega-3s from the walnuts, and a huge variety of vitamins and antioxidants from the fennel, arugula, and apple.
3.Is the Tuscan farro salad dressing hard to make?
Not at all! It’s one of the easiest dressings you’ll ever make. You simply add all the ingredients to a jar, screw on the lid, and shake it up. It’s so much healthier and more flavorful than store-bought versions that are often full of sugar and preservatives.
Alright, let’s get to the best part! Here is everything you need to bring a little Tuscan sunshine into your kitchen.
Tuscan Sun Farro & Fennel Salad
Equipment
- Large pot
- Small, dry skillet
- Extra-large mixing bowl
- Small jar or bowl for dressing
- Whisk
- Mandoline slicer (optional, for fennel)
- Chef's knife and cutting board
Ingredients
For the Salad Assembly:
- 1½ cups dry pearled farro yields approx. 421 cups cooked
- ¾ cup raw walnuts roughly chopped
- 1 large Honeycrisp or Gala apple cored and thinly sliced
- 1 small fennel bulb trimmed and very thinly shaved
- 1½ cups shredded radicchio
- 2 cups packed baby arugula
- 4 large Medjool dates pitted and thinly sliced
- ¾ cup loosely packed fresh flat-leaf parsley chopped
- 1½ tablespoons fresh thyme leaves
- 2 oz 56g soft goat cheese, crumbled
For the Lemon-Garlic Vinaigrette:
- ⅓ cup extra virgin olive oil
- 3 tablespoons fresh lemon juice
- 1 tablespoon apple cider vinegar
- 1 small garlic clove minced or grated
- 1 teaspoon Dijon mustard
- Freshly ground black pepper to taste
Instructions
- Cook the Farro: Cook the farro according to package instructions. Once tender, drain any excess water and spread the grains on a baking sheet to cool completely. This ensures the greens remain crisp upon assembly.
- Toast the Walnuts: While the farro cools, place the chopped walnuts in a small, dry skillet over medium heat. Toast for 3-5 minutes, shaking the pan frequently, until fragrant and lightly browned. Immediately remove from the skillet and set aside to cool.
- Prepare the Vinaigrette: In a small jar with a tight-fitting lid or a small bowl, combine all vinaigrette ingredients: extra virgin olive oil, lemon juice, apple cider vinegar, minced garlic, and Dijon mustard. Season generously with black pepper. Shake or whisk vigorously until the dressing is emulsified and creamy.
- Combine Salad Ingredients: In your extra-large mixing bowl, combine the cooled farro, thinly sliced apple, shaved fennel, radicchio, arugula, sliced dates, parsley, and thyme leaves.
- Dress the Salad: Pour about two-thirds of the prepared vinaigrette over the salad. Using gentle tongs, toss everything together until every component is lightly coated.
- Finish and Serve: Gently fold in the toasted walnuts and the crumbled goat cheese, being careful not to break up the cheese too much. Taste and add the remaining dressing if desired. Serve immediately.
Notes
- Make-Ahead Tip: You can cook the farro, toast the walnuts, and prepare the vinaigrette up to 2 days in advance. Store them in separate airtight containers in the refrigerator. Assemble the salad just before serving for optimal freshness.
- Ingredient Flexibility: This salad is highly adaptable. Feel free to substitute pecans for walnuts, or a crisp pear for the apple. For a dairy-free version, omit the goat cheese and add a cup of cooked chickpeas for a savory, protein-rich element.
- Fennel Fronds: Don't discard the delicate, leafy fronds from the fennel bulb! Chop them up and add them to the salad along with the parsley for an extra layer of mild anise flavor.
Nutrition Facts
Per serving- Calories: 467 kcal
- Protein: 11 g
- Total Fat: 24 g
- Saturated Fat: 4.1 g
- Carbohydrates: 60 g
- Dietary Fiber: 8.3 g
- Total Sugars: 18 g
- Added Sugars: 0 g
- Sodium: 53 mg
Concluding Thoughts
See? Healthy eating can be absolutely delicious and full of joy. This salad is more than just a meal; it’s a celebration of fresh, vibrant ingredients that will leave you feeling amazing. I really hope you love this Mediterranean salad recipe as much as I do.
Give it a try and let me know what you think in the comments below!
