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bird's eye view of an Italian Farro Salad in a bowl on pink tiles

Italian Farro Salad with Arugula

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This Italian farro salad with arugula is chewy, tangy and packed with umami. It makes a light yet satisfying plant-based meal on its own or a wonderful side dish salad at home or on a picnic.
Course Appetizer, Dinner, Salad, Side Dish
Cuisine American, Italian
Diet Vegan, Vegetarian
Keyword arugula, farro
Dietary Preference dairy free, nut free, vegan, vegetarian
Prep Time 10 mins
Cook Time 40 mins
Total Time 50 mins
Servings 6 one cup servings


Italian Farro Salad with Arugula

  • 1 cup dry farro or 3 cups cooked
  • 2 cups diced cucumber
  • 2 cups packed arugula
  • ¼ cup sundried tomatoes thinly sliced
  • ¼ cup diced red onion
  • ¼ cup vegan parmesan make your own or try Violife brand

Red wine vinaigrette

  • ¼ cup extra virgin olive oil
  • ¼ cup red wine vinegar
  • 1 clove garlic micro grated or crushed
  • ¼ teaspoon dried oregano
  • ¾ teaspoon salt
  • ½ teaspoon sugar
  • Fresh cracked pepper


  • Bring a medium pot of water to boil over high heat. Add farro and turn heat down to medium low, with lid ajar, and simmer until al dente, about 30-40 minutes. Drain and rinse in cold water. Set aside to cool.
  • Meanwhile, to a jam jar, add the oil, vinegar, garlic, oregano, salt, sugar and pepper. Shake well and set aside.
  • In a large salad bowl, combine farro, cucumber, arugula, sundried tomatoes, and red onion. Toss with vinaigrette, and sprinkle with parmesan. Taste and adjust salt and pepper as desired. Enjoy!


This makes a great light meal for 3-4 people! Leftovers can be refrigerated for up to 3 days.