Introduction
Roasted Veggie and Farro Salad with Lemon Garlic Dressing is a wholesome and satisfying dish that combines nutty farro with perfectly roasted vegetables like carrots, zucchini, and bell peppers. The heartiness of the farro, a chewy ancient grain packed with fiber and protein, pairs beautifully with the caramelized, roasted veggies. The bright and tangy lemon garlic vinaigrette adds a burst of freshness that balances the earthy flavors of the roasted vegetables, making this salad a delicious and nutritious option for lunch, dinner, or as a side dish.
Whether you’re looking for a make-ahead meal for busy weeknights or a vibrant dish to bring to a gathering, this salad offers a perfect combination of flavors, textures, and nutrients. It’s a great option for vegetarians and can easily be customized with additional vegetables or protein.
Ingredients:
For the Salad:
- 1 cup farro, rinsed
- 2 large carrots, peeled and sliced
- 1 medium zucchini, sliced
- 1 red bell pepper, chopped
- 1 yellow bell pepper, chopped
- 2 tablespoons olive oil
- Salt and pepper to taste
- 1/4 cup fresh parsley, chopped (optional for garnish)
For the Lemon Garlic Dressing:
- Juice of 1 large lemon (about 2-3 tablespoons)
- 1 garlic clove, minced
- 3 tablespoons olive oil
- 1 teaspoon Dijon mustard
- 1 teaspoon honey or maple syrup (for a vegan option)
- Salt and pepper to taste
Preparation:
Step 1: Cook the Farro
Rinse the farro under cold water to remove excess starch. In a medium saucepan, combine 1 cup of farro with 3 cups of water or broth for added flavor. Bring to a boil, then reduce to a simmer, cover, and cook for 25-30 minutes or until the farro is tender but still chewy. Drain any excess water and set the farro aside to cool slightly.
Step 2: Roast the Vegetables
Preheat your oven to 400°F (200°C). On a large baking sheet, toss the carrots, zucchini, and bell peppers with 2 tablespoons of olive oil, salt, and pepper. Spread them out evenly in a single layer to ensure they roast properly. Roast for 20-25 minutes, stirring halfway through, until the vegetables are tender and lightly caramelized.
Step 3: Make the Lemon Garlic Dressing
While the vegetables are roasting, prepare the dressing. In a small bowl or jar, whisk together the lemon juice, minced garlic, olive oil, Dijon mustard, honey (or maple syrup), salt, and pepper. Taste and adjust the seasoning as needed. Set the dressing aside to allow the flavors to meld.
Step 4: Assemble the Salad
In a large serving bowl, combine the cooked farro and roasted vegetables. Drizzle the lemon garlic dressing over the salad and toss gently to combine, ensuring everything is evenly coated. Garnish with freshly chopped parsley for a pop of color and extra freshness, if desired.
Step 5: Serve and Enjoy
Serve the salad warm, at room temperature, or chilled. It can be enjoyed as a light main course or as a side dish alongside grilled meats, fish, or a plant-based protein like tofu.
COOKING Notes:
- Farro: Farro is a hearty, chewy grain that absorbs flavors beautifully. If you’re short on time, you can use quick-cooking farro, which reduces the cooking time to about 10-12 minutes. You can also substitute other grains like barley, quinoa, or brown rice if you don’t have farro on hand.
- Roasting Vegetables: Roasting at a high temperature helps to caramelize the natural sugars in the vegetables, bringing out their sweetness and adding depth of flavor. Be sure not to overcrowd the baking sheet, as this will cause the vegetables to steam rather than roast.
- Lemon Garlic Dressing: The lemon garlic dressing adds a fresh, zesty flavor that complements the roasted vegetables and farro perfectly. You can adjust the tanginess by adding more lemon juice or balance the flavors with a bit more honey or maple syrup, depending on your taste.
Serving Suggestions:
- Serve this salad as a nutritious and filling lunch, either on its own or with a slice of crusty bread.
- Pair it with grilled chicken, fish, or roasted tofu to turn it into a heartier meal.
- This salad makes an excellent side dish for picnics, potlucks, or barbecues, as it can be served warm or at room temperature.
- Add a sprinkle of feta cheese or goat cheese for a tangy, creamy element.
Tips:
- Meal Prep Friendly: This salad holds up well for meal prep. Store it in an airtight container in the fridge for up to 3-4 days. Keep the dressing separate and add just before serving to keep the vegetables and farro fresh.
- Extra Vegetables: Feel free to customize the salad by adding other roasted vegetables like eggplant, butternut squash, or Brussels sprouts for more variety.
- Nutritional Boost: To enhance the nutritional content, you can toss in some leafy greens like spinach or arugula just before serving. These will add extra vitamins and color to the dish.
Prep Time:
15 minutes
Cooking Time:
30 minutes
Total Time:
45 minutes
Nutritional Information (per serving, assuming 4 servings):
- Calories: 320
- Protein: 7g
- Sodium: 300mg
- Fat: 14g
- Carbohydrates: 45g
- Fiber: 8g
Conclusion
Roasted Veggie and Farro Salad with Lemon Garlic Dressing is a perfect example of how simple ingredients can come together to create a deeply flavorful and nutritious dish. The roasted carrots, zucchini, and bell peppers provide a mix of sweet and savory flavors, while the farro adds a satisfying chewiness. The bright lemon garlic vinaigrette brings a tangy zing that ties everything together, making this salad both hearty and refreshing. Whether you enjoy it as a main dish or a side, this salad is sure to become a go-to recipe for healthy, flavorful eating.
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Roasted Veggie and Farro Salad with Lemon Garlic Dressing
- Total Time: 45 minutes
Ingredients
For the Salad:
- 1 cup farro, rinsed
- 2 large carrots, peeled and sliced
- 1 medium zucchini, sliced
- 1 red bell pepper, chopped
- 1 yellow bell pepper, chopped
- 2 tablespoons olive oil
- Salt and pepper to taste
- 1/4 cup fresh parsley, chopped (optional for garnish)
For the Lemon Garlic Dressing:
- Juice of 1 large lemon (about 2–3 tablespoons)
- 1 garlic clove, minced
- 3 tablespoons olive oil
- 1 teaspoon Dijon mustard
- 1 teaspoon honey or maple syrup (for a vegan option)
- Salt and pepper to taste
Instructions
Step 1: Cook the Farro
Rinse the farro under cold water to remove excess starch. In a medium saucepan, combine 1 cup of farro with 3 cups of water or broth for added flavor. Bring to a boil, then reduce to a simmer, cover, and cook for 25-30 minutes or until the farro is tender but still chewy. Drain any excess water and set the farro aside to cool slightly.
Step 2: Roast the Vegetables
Preheat your oven to 400°F (200°C). On a large baking sheet, toss the carrots, zucchini, and bell peppers with 2 tablespoons of olive oil, salt, and pepper. Spread them out evenly in a single layer to ensure they roast properly. Roast for 20-25 minutes, stirring halfway through, until the vegetables are tender and lightly caramelized.
Step 3: Make the Lemon Garlic Dressing
While the vegetables are roasting, prepare the dressing. In a small bowl or jar, whisk together the lemon juice, minced garlic, olive oil, Dijon mustard, honey (or maple syrup), salt, and pepper. Taste and adjust the seasoning as needed. Set the dressing aside to allow the flavors to meld.
Step 4: Assemble the Salad
In a large serving bowl, combine the cooked farro and roasted vegetables. Drizzle the lemon garlic dressing over the salad and toss gently to combine, ensuring everything is evenly coated. Garnish with freshly chopped parsley for a pop of color and extra freshness, if desired.
Step 5: Serve and Enjoy
Serve the salad warm, at room temperature, or chilled. It can be enjoyed as a light main course or as a side dish alongside grilled meats, fish, or a plant-based protein like tofu.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
Nutrition
- Calories: 320
- Sodium: 300mg
- Protein: 7g