Farro & Arugula Salad w/Maple Dressing

When I think of farro, I think cozy season (and there’s nothing like a cozy season meal). Between the farro and apple this salad has all the fall staples. This farro salad is my go to meal for weekday lunch or dinner but also when I’m tasked to bring something to a holiday dinner. Here’s why: A) it’s an incredibly delicious salad filled with every texture imaginable (peppery crunchy arugula, crunchy toasted nutty almonds, creamy goat cheese, blistered tomatoes, brought together with a maple syrup dressing and B) it’s so easy to make and a meal prepper’s dream.

Find other fall favorites: Butternut Squash Pasta, Crispy Maple Brussels Sprouts w/Goat Cheese Dressing, Pulled Pork

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What is farro?

If you’ve never had farro before, you’ve passed it a million times (usually in the rice section) at the grocery store. It’s an ancient grain that sort of looks like brown rice, but isn’t – it’s healthier. It’s packed with protein, fiber, and antioxidants. And, has a nutty flavor with a bit of bite which make it a great option to add to salads.

How long does farro take to cook?

Farro can take anywhere between 10-20 minutes to cook, so when making it for this recipe, cook the farro to the package instructions. My pro tip is I like to add about 1 teaspoon of apple cider vinegar (ACV) to brighten it up a bit. A little bit of a ACV goes a long way.

Any other pro tips when making farro?

My pro tip when making this recipe or anytime you add farro to a salad is when it’s done cooking, drain it, and let it cool completely in a sheet pan before adding it to your salad. If you add it while it’s too hot, it will wilt your lettuce and, well nobody wants a soggy salad. If you’re in a pinch, you can add it to a sheet pan and pop in the fridge to accelerate the process.

For a gluten free option, substitute brown rice for the farro.

What dressing is used with this salad?

With all the flavors and textures in this salad between the farro, blistered tomatoes, toasted almonds, apples, and goat cheese – I knew I needed sweet/savory dressing to bring this all together. The maple dressing is the perfect balance of all the savory flavors.

Here’s all the equipment you need for this dish

Farro salad

Farro & Arugula Salad w/Maple Dressing


  • 1 tbsp of apple cider vinegar
  • 1 tbsp of maple syrup
  • 1/4 tsp garlic powder
  • 1/4 tsp chili powder
  • 1/4 cup of good olive oil
  • pinch of salt & pepper
  • 1 cup of cooked farro, make to package instructions
  • 2 tsp of apple cider vinegar
  • 1 cup of grape tomatoes, sliced lengthwise
  • 2 tbsp olive oil (enough to coat the tomotoes
  • salt & pepper
  • 1/2 cup of almonds
  • 1 package of arugula
  • 1 red apple, diced
  • goat cheese


Make the maple syrup dressing
Mix together apple cider vinegar, maple syrup, garlic powder, olive oil, salt & pepper in a bowl and whisk until combined. Place in fridge to cool.

Toast your almonds
Pre-heat your oven to 375. Add almonds to a sheet pan and cook for about 10-15 minutes until almonds are toasted. Set aside to cool and give them a rough chop.

Cook your farro
Cook your farro to package instructions. Add a hit of apple cider vinegar to the liquid and cook. Once farro is cooked, set aside on a sheet pan to cool.

Blister your tomatoes
In a medium sized bowl, combine your tomatoes with olive oil, salt & pepper. Cook on medium heat in a saute pan for about 10 minutes. You want the tomatoes to blister and soften, but not break apart.

Build your salad
Layer arugula first, then add your cooled farro, cooled tomatoes, diced apples, toasted almonds, goat cheese, and your maple syrup dressing. Salt to taste and enjoy.

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