Description
The recipe for Anti-Inflammatory Farro & White Bean Salad is inspired by the popular eating platform, EatingWell, which focuses on providing balanced, wholesome recipes for every occasion. EatingWell emphasizes the importance of nutritious and anti-inflammatory ingredients in their recipes. This particular salad incorporates farro, a whole grain packed with fiber, and white beans, a great source of protein, making it both a satisfying and nutrient-dense dish.
Ingredients
- 2 cups water
- ¾ tsp salt, divided
- 1 cup pearled Italian farro, rinsed
- ¼ cup extra-virgin olive oil
- ¼ cup white-wine vinegar
- 2 tsp Dijon mustard
- ½ tsp ground pepper
- 1⅓ cups chopped red bell pepper
- 1⅓ cups chopped cooked peeled red beets
- 2 (15-oz) cans no-salt-added great northern beans, rinsed
- 4 cups baby arugula
- ½ cup chopped fresh parsley
- ¼ cup chopped toasted walnuts
Instructions
Step 1: Cooking Farro
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Start by bringing 2 cups of water to a boil in a medium saucepan.
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Once the water is boiling, add ½ tsp salt and 1 cup of rinsed pearled Italian farro.
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Lower the heat and let the farro simmer for about 25–30 minutes, or until tender.
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After it’s cooked, drain the farro and let it cool.
Step 2: Preparing the Dressing
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In a small bowl, whisk together ¼ cup extra-virgin olive oil, ¼ cup white-wine vinegar, 2 tsp Dijon mustard, ½ tsp ground pepper, and the remaining ¼ tsp salt.
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Set the dressing aside to allow the flavors to meld together.
Step 3: Combining the Salad Ingredients
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In a large bowl, combine the cooked farro, 1⅓ cups chopped red bell pepper, 1⅓ cups chopped cooked red beets, and 2 (15-oz) cans of no-salt-added great northern beans, ensuring all ingredients are evenly distributed.
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Add 4 cups of baby arugula and ½ cup chopped fresh parsley to the bowl, mixing gently.
Step 4: Tossing the Salad
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Pour the prepared dressing over the salad and toss gently to combine.
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Top the salad with ¼ cup chopped toasted walnuts for an added crunch and rich, nutty flavor.
Step 5: Serving
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This salad is best served chilled.
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It pairs wonderfully with grilled proteins like lemon-pepper chicken or salmon for a complete meal.
Notes
This salad tastes even better the next day as the flavors continue to develop. For extra anti-inflammatory benefits, top it with sliced avocado, a sprinkle of turmeric, or a handful of microgreens. It’s a perfect make-ahead lunch or a refreshing side for grilled proteins.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Category: Salad
- Method: Boiled
- Cuisine: Mediterranean