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Let’s talk about the “salad rut.” I know it well. It’s that moment you realize you’ve been eating the same lettuce, tomato, and cucumber combo for weeks.
As a researcher (and a mom!), I’m always looking for meals that are both interesting and truly satisfying—the kind that keeps you energized for the afternoon. This Tuscan-inspired salad was my answer. It’s a perfect example of how whole-food ingredients can come together to create something genuinely exciting.
This Farro and Fennel Salad isn’t just a side dish; it’s a full, hearty, and nourishing meal. It’s a beautiful Mediterranean farro salad that’s become a staple in my home.
A Symphony of Tuscan Flavors (In 35 Minutes!)
I love this Tuscan salad recipe because it’s a complete celebration of textures. You get…
- Chewy & Hearty: The farro provides a wonderful, nutty base that makes this salad so filling.
- Crisp & Bright: Thinly shaved fennel and a sweet Honeycrisp apple give it a refreshing crunch.
- Savory & Rich: Toasted walnuts, creamy goat cheese, and sweet dates add that perfect balance of healthy fats and complex flavor.
It’s all tossed in a bright, fresh lemon-garlic vinaigrette that pulls everything together. It’s a choice that just makes me feel great—packed with fiber and whole-food goodness.
Putting Your Tuscan Salad Together
This recipe is all about the assembly. Once your farro is cooked and cooled (I often do this ahead of time), the rest comes together in minutes.
- Prep Your Base: Cook the farro according to the package directions. While it cools, toast your walnuts in a dry skillet until they’re fragrant.
- Whisk the Vinaigrette: Just add all the dressing ingredients to a jar, seal the lid, and shake it well. (By the way, if you love making your own dressings, I’ve got a whole list of other great salad dressings you can try!)
- Toss and Serve: In your biggest bowl, combine the cooled farro, all those wonderful chopped ingredients (apple, fennel, arugula), and toss with the dressing, walnuts, and goat cheese.
A Few Tips from My Kitchen
- Make it Ahead: This is my top tip for a busy week. You can cook the farro, toast the walnuts, and mix the vinaigrette up to 2 days in advance. Store them separately in the fridge. Assembly takes 5 minutes!
- Don’t Waste the Fronds: Those leafy green bits on top of the fennel bulb? Chop them up! They have a wonderful, mild flavor and add to the salad just like parsley.
- Make it Dairy-Free: If you’re skipping the goat cheese, try adding a cup of cooked chickpeas. They provide that same savory, satisfying, protein-rich element.
How to Serve This Farro Salad
Honestly, this salad is a hearty meal all by itself. It’s got protein, fiber, and healthy fats to keep you full.
But if you want to build a bigger Mediterranean-inspired meal, it’s fantastic:
- With Fish: This salad is the perfect side dish for a simple, flaky fish. It pairs beautifully with my Golden Pan-Seared Mediterranean Cod.
- With Soup: You can’t beat a classic soup-and-salad combo. For a truly comforting meal, serve a smaller bowl of this salad next to my Coziest Tuscan Lentil Soup.
- As a Starter: Start the meal with a classic, like my easy creamy Mediterranean Hummus and some fresh-cut veggies.
And if you love this style of fresh, grain-based salad, you should definitely try my Mediterranean Quinoa Salad on another day! It’s another one of my favorites for an easy, packable lunch.
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 about 4½ 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 56 g 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
- ½ teaspoon fine sea salt or to taste
- Freshly ground black pepper to taste
Instructions
- Cook the farro according to package instructions. Once tender, drain any excess water and spread the grains on a baking sheet to cool completely.
- Toast the walnuts in a small, dry skillet over medium heat for 3–5 minutes, shaking often, until fragrant and lightly browned. Remove to cool.
- In a small jar or bowl, combine olive oil, lemon juice, apple cider vinegar, garlic, Dijon, salt, and black pepper. Shake or whisk until emulsified.
- In an extra-large mixing bowl, combine the cooled farro, apple, fennel, radicchio, arugula, dates, parsley, and thyme.
- Pour about two-thirds of the vinaigrette over the salad and toss gently until lightly coated.
- Fold in the toasted walnuts and crumbled goat cheese. Taste and add more 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: 246 mg
Quick Questions, Answered
What is farro?
Farro is a wonderfully nutty, chewy ancient grain. It’s a variety of wheat and is a staple in Mediterranean cooking. It’s high in fiber and protein, making it a fantastic base for salads like this.
Can I use a different grain?
Absolutely. If you don’t have farro, this salad works well with pearled barley, wheat berries, or quinoa (for a gluten-free option).
How long will this salad last?
Once dressed, this salad is best eaten within a day. If you want it to last longer (2-3 days), store the dressing separately and toss just before serving.
I hope this Tuscan Farro and Fennel Salad breaks you out of any salad rut you might be in. It’s vibrant, satisfying, and proof that a nourishing meal can be a joyful one. Enjoy!
Kristina Hanson is an independent wellness researcher and the founder of DailyZests. After a PCOS diagnosis, she focused her research on managing insulin resistance through evidence-based nutrition. Her work translates the science of DASH, Mediterranean, and Low-Carb eating into easy, family-tested recipes.
