Recipe

Earthy Easy and Healthy Dinner: Fruity and Bright Farro Salad

Nutty farro, crispy chickpeas, and a zippy citrus vinaigrette with bursts of fruit. A weeknight dinner that tastes like you planned ahead.

By Matt Campbell

•

4.8

A real photograph of a bowl of farro salad with roasted chickpeas, orange segments, pomegranate arils, arugula, and sliced avocado on a wooden table with a lemon half nearby

Jump to Recipe

If you want dinner to feel fresh without feeling fussy, this is my move: an earthy grain base, something crispy, something juicy, and a dressing that makes you do the little mid-bite pause like, wow okay. This farro salad is bright and fruity, but still grounded and cozy thanks to nutty farro and warm spices on the chickpeas.

It eats like a full meal, not a side pretending to be dinner. The textures are the whole point: chewy grains, crisp roasted chickpeas, creamy avocado, peppery greens, and pops of pomegranate. If your kitchen vibe is relaxed and slightly chaotic, this recipe loves that for you.

A real photograph of roasted chickpeas on a parchment-lined sheet pan, golden and crisp with visible spices

Why It Works

Earthy and satisfying: Farro brings that nutty, chewy comfort that makes salads feel like real food.
Fruity and bright, not sugary: Citrus and pomegranate add clean sweetness and tang that lifts everything.
Crisp edges for days: Roasted chickpeas give you crunch and protein, so you are not hunting for snacks an hour later.
Flexible and pantry friendly: Swap greens, swap fruit, use whatever herbs you have. The vinaigrette ties it together.

Pairs Well With

Storage Tips

Best plan: Store components separately if you can. Farro and chickpeas hold up great, but greens and avocado want a little more care.

Farro + chickpeas: Keep in airtight containers up to 4 days. Re-crisp chickpeas in a 400°F oven for 5 to 8 minutes, or a dry skillet for a few minutes.
Dressing: Refrigerate up to 7 days. If it thickens, loosen with a splash of water or more citrus.
Assembled salad: It is still good for 1 to 2 days, but the greens soften. Keep avocado out until serving if possible.
Meal prep tip: Pack fruit and greens on top, dressing on the side. Toss right before eating so everything stays perky.

Common Questions

Can I use a different grain?

Yes. Pearled farro is my favorite for chew, but quinoa, brown rice, wheat berries, or even couscous work. If using quinoa or couscous, the salad will feel lighter, so consider adding extra chickpeas or a little feta.

Is farro gluten free?

No. Farro is a type of wheat. For gluten free, use quinoa, brown rice, or certified gluten free oats cooked like a savory grain.

What fruit swaps work here?

Orange and pomegranate are the star duo, but you can swap with sliced apples or pears, grapes, mandarin cups (drained), dried cranberries, or chopped mango. Keep one fruit juicy and one fruit poppy or chewy for the best texture.

How do I keep the avocado from browning?

Dice it last minute, or toss it gently with a squeeze of lemon or orange juice. If packing lunch, keep avocado separate and add right before you eat.

Can I add a protein?

Absolutely. This is great with rotisserie chicken, salmon, shrimp, or pan-seared tofu. If you want vegetarian and extra filling, add feta or a soft-boiled egg.

Matt Campbell

I have always had a huge passion for the culinary arts, people, working as a team, and so on. I wanted to pursue my love for cooking initially at Virginia Commonwealth University with a culinary arts degree; however, I instead decided to apply myself and acquire more practical skills. My end goal is to eventually open my own restaurant or similar establishment.

Kitchen Essentials

Sheet pan
Parchment paper (optional but makes cleanup easy)
Medium pot with lid (for farro)
Fine mesh strainer
Large mixing bowl
Small bowl or jar with lid (for dressing)
Chef’s knife and cutting board

I started making versions of this when I was in my “I want something healthy but I also want it to taste like a restaurant would charge me $18 for it” phase. The trick was realizing bright fruit is not just for brunch salads. When it hits a nutty grain and a punchy dressing, it turns weeknight food into something you actually look forward to. Also, roasted chickpeas are basically crunchy little flavor marbles, and I will not be convinced otherwise.

Earthy Easy and Healthy Dinner: Fruity and Bright Farro Salad

(4.8 Reviews)

Prep Time 15 minutes

Cook Time 25 minutes

Total Time 40 minutes

Servings 4

Ingredients

For the roasted chickpeas

1 (15-ounce) can chickpeas, drained, rinsed, and patted very dry
1 tablespoon olive oil
1 teaspoon ground cumin
1/2 teaspoon smoked paprika
1/2 teaspoon garlic powder
1/2 teaspoon kosher salt
Black pepper, to taste

For the farro

1 cup pearled farro, rinsed
3 cups water or low-sodium vegetable broth
1/2 teaspoon kosher salt (skip if your broth is salty)

For the fruity, bright salad

3 cups baby arugula (or baby spinach)
1 large orange, segmented (or 1 cup mandarins)
1/2 cup pomegranate arils
1 avocado, diced
1/3 cup thinly sliced red onion
1/3 cup chopped toasted almonds or pistachios
1/4 cup chopped fresh herbs (mint and parsley are my favorite combo)
Optional: 1/3 cup crumbled feta or goat cheese

Citrus honey vinaigrette

1/4 cup extra-virgin olive oil
3 tablespoons fresh orange juice (from your orange is perfect)
1 tablespoon fresh lemon juice
1 tablespoon apple cider vinegar
1 to 2 teaspoons honey or maple syrup (to taste)
1 teaspoon Dijon mustard
1 small garlic clove, finely grated
1/2 teaspoon kosher salt
Black pepper, to taste

Instructions

Roast the chickpeas. Heat oven to 425°F. Spread chickpeas on a sheet pan (parchment optional). Toss with olive oil, cumin, smoked paprika, garlic powder, salt, and pepper. Roast 20 to 25 minutes, shaking the pan halfway through, until crisp and golden at the edges.
Cook the farro. While the chickpeas roast, add farro and water or broth to a medium pot. Bring to a boil, then reduce to a steady simmer. Cook 18 to 22 minutes (pearled farro), until chewy-tender. Drain any excess liquid and let cool 5 minutes so it does not wilt the greens on contact.
Shake up the vinaigrette. In a jar with a lid (or small bowl), combine olive oil, orange juice, lemon juice, vinegar, honey, Dijon, garlic, salt, and pepper. Shake or whisk until glossy and emulsified. Taste and adjust. If it is too sharp, add a touch more honey. If it feels flat, add a pinch more salt or a squeeze of lemon.
Build the salad base. In a large bowl, combine warm-ish farro, arugula, red onion, orange segments, pomegranate arils, nuts, and herbs. Drizzle with about two-thirds of the dressing and toss.
Finish with the good stuff. Fold in avocado gently. Top with roasted chickpeas and optional feta. Add more dressing as needed. Serve right away for max crunch, or let it sit 10 minutes so the flavors settle in.
Chef’s little trick: If your onion tastes aggressive, soak the slices in cold water for 5 minutes, then drain. It takes the edge off without killing the flavor.

A real photograph of farro salad being tossed in a large bowl with visible orange segments, arugula, and pomegranate arils

Nutrition information is estimated.

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