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Farro Lunch Salad – Three Ways

May 21, 2020 by Maria Adams Leave a Comment

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This farro lunch salad is a fun, convenient way to eat well at lunch by using leftovers or prepping ahead of time. Packed with whole grains, veggies, protein, and healthy fat, it will leave you satisfied. 

grain bowlPin

Disclosure: Some of the links below are Amazon affiliate links. As an Amazon Associate, I earn from qualifying purchases.

Lunch Salad or Grain Bowl

In my last blog post I talked about why it’s so hard to figure out lunch and how to make it easier. Here is another salad or grain bowl (call it what you like!) to add to the list. 

I love to cook up a batch of grains such as farro, brown rice, quinoa, or bulgur at the beginning of the week and then use it to make salads or grain bowls like these. They look adorable packed in Mason jars, which are perfect for transporting to work. Of course, since many of us are working from home these days, you can also just portion it all into an oversized bowl when ready to eat. Or, perhaps you could put it in a nonbreakable container and bring it to the beach or park for a quick lunch or relaxed dinner picnic?

Nutrient-Packed Farro

Farro is one of my favorite grains. It’s nutty and tender and versatile. It’s also packed with heart and gut-healthy fiber. According to Bob’s Red Mill, a 1/2 cup of their cooked farro provides about 5 grams of fiber and 6 grams of protein, 2 nutrients that are important for helping you stay full after eating. 

grain bowl leftoversPin

Below are three different versions of a farro lunch salad or grain bowl — call it what you will. Use these ideas to get inspired and make your own version using what you have on hand or what’s in season. 

Dress it Up

Oh, and don’t forget a good dressing. Whether you go for a simple drizzle of extra virgin olive oil and balsamic vinegar or a homemade cashew dressing, this will put the finishing touch on the salad and bring out all the flavors, not to mention the fat-soluble vitamins. I have included one of my simple, go-to lemon vinaigrettes, but the options are endless! Enjoy!

Hälsa Kids

Make this farro lunch salad more appealing to kids by letting them design it themselves. Pair something liked with something new. So, for example, if they have never had farro before try it with something they love, like bolognese sauce or Swedish meatballs. Add a favorite vegetable and there you are.

Alternatively, skip the farro for a well-loved grain like rice or pasta. Then add something new like roasted chickpeas and eggs served on grains instead of toast. Ideally, let them create their own bowl. And if they are not interested, don’t push it.

grain bowl leftoversPin

Farro Lunch Salad Three Ways

PinMaria Adams
This Farro Lunch Salad shows the versatility of the grain bowl. Simply pick a grain, such as farro, quinoa, or brown rice, add a variety of veggies, protein, and fat, and you will have instant satisfaction and long-lasting fuel! Use this recipe as a guide to come up with your own ideas based on what you like and have on hand. It's a lunch saver!
Print Recipe Pin Recipe
Prep Time 10 mins
Cook Time 15 mins
Course dinner, lunch, Side Dish
Cuisine American
Servings 2

Ingredients
  

Base

  • 1 cup farro cooked in stock for extra flavor per package directions
  • 4 cups baby spinach, arugula, or other salad greens

Version 1: Sweet Potato & Eggs

  • 1 medium sweet potato, roasted and diced in a time crunch? cook diced sweet potatoes in the microwave
  • 4 large eggs, boiled*, peeled and halved *I like 7-minute eggs, cook for 7 minutes in simmering water then remove from heat, cool, and peel
  • 1/2 avocado, sliced
  • 1/2 cup sliced cucumber
  • 1/4 cup pumpkin seeds
  • 1 tablespoon Everything but the Bagel Seasoning

Version 2: Roasted Chicken & Cauliflower

  • 1/3 cup thinly sliced and chopped red cabbage
  • 1 cup roasted cauliflower (leftovers are ideal; otherwise sub a no-cook veggie that you have on hand such as bell peppers or cucumbers)
  • 1/4 cup roasted chickpeas for extra flavor, fiber, crunch, and plant-based protein
  • 3/4 cup leftover chicken, chopped rotisserie, roasted, and grilled chicken all work great

Version 3: Grilled Salmon & Asparagus

  • 10-12 spears asparagus, chopped or left whole leftover asparagus is great, otherwise quickly steam or broil it
  • 1/2 cup grape tomatoes, halved
  • 1/2 cup frozen corn or petite peas, thawed and heated if desired
  • 6 ounces leftover grilled salmon, chopped (about 3/4 cup)

Lemon Vinaigrette

  • 2 tablespoons olive oil
  • 1/2 medium lemon, juiced
  • 2 teaspoons maple syrup
  • salt to taste
  • Fresh ground pepper to taste

Instructions
 

  • Portion farro onto two plates or bowls. Top with the greens and then veggie and protein combination of choice. Drizzle with dressing and enjoy.

To Make Farro Lunch Salads in Mason Jars

  • Whisk together dressing and pour it into the bottom of each container. Top with the cooked farro, then proceed with the veggies and protein from heaviest to lightest (e.g., sweet potato, then eggs, then avocado, etc., ending with greens).
Keyword cardamom, grain bowl, picnic, portable, salad, whole-grain

Additional Recipes You Might Like

  • Simple Roasted Veggies and Pesto Bowl
  • Roasted Sweet Potato and Beet Quinoa Salad with Lemon-Ginger Yogurt Dressing (Vegan)
  • Vegan Power Bowl
  • Turmeric Roasted Chickpea and Quinoa Salad
  • Lentil and Roasted Veggie Salad in a Jar

Grain bowlsPin

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Hey there!

I'm Maria, a mom and Registered Dietitian with a love for good food. Let me help you navigate your way to happier, more confident eating and cooking. I take a non-diet, intuitive eating approach and truly believe that all foods can fit! Read More…

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halsanutrition

Maria Adams MS MPH RDN
Happy Weekend! 🌿Don't forget fika/snack time. ☕️Bring the family together by serving up everyone's favorite hot drinks plus a  little something sweet or savory to snack on. ⁠💫
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I highly recommend these butter-cream filled chocolate almond treats. ✨Known as "chokladbiskvier" in Sweden, they are a specialty of my mother's...I'm only just now learning to make them! 
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Stay tuned for the recipe, coming to my blog in time for Valentine's Day. ⁠💗
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#weekendvibes✨ #bakingtime #relaxingtime #getoutdoorstime #chokladbiskvier #clementines #fikatime #getcozy #familyfikanumber596 #pandemiclife #gratefulforhealth #gratefulforfood #foodtographyschool #replicasurfaces @replicasurfaces #foodtography #halsanutrition
Happy Friday! ☀️Looking for a satisfying addit Happy Friday! ☀️Looking for a satisfying addition to your weekend breakfast or lunch this week? How about a frittata?⁠⠀
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Frittatas are wonderful because in addition to being satisfying they are easy to make, versatile, and taste great. ✨You can basically add any veggies that you have on hand. 🥦🧅🍅🫑🥔🥬I also love to add a little cheese for extra flavor.
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This “Broccoli, Spinach, and Goat Cheese Frittata” is based on a recipe that I have on my blog for “Asparagus-Zucchini Frittata”. It goes something like this:⁠⠀
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6 large eggs⁠⠀
2 tablespoons whole milk or cream⁠⠀
½ teaspoon + a pinch of Kosher salt⁠⠀
Freshly ground pepper⁠⠀
1 tablespoon olive oil⁠⠀
1 tablespoon butter⁠⠀
1 shallot, chopped⁠⠀
1 cup chopped broccoli florets ⁠⠀
1-2 cups baby spinach⁠⠀
2 ounces goat cheese, crumbled (or feta or cheddar)⁠⠀
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1. Preheat broiler.⁠⠀
2. In a medium bowl, whisk eggs, milk or cream, ½ teaspoon salt, and pepper together.⁠⠀
3. Heat oil and butter in a 9-10 -inch cast-iron skillet over medium heat. Add the shallot and saute for about 2 minutes. Then add broccoli saute for another 5 minutes or so, until tender. Stir in the spinach and season with a pinch of salt.⁠⠀
4. Pour egg mixture over the vegetables and then add then crumble on the goat cheese. Cook until egg mixture starts to set, about 2 minutes.⁠⠀
5. Place skillet under broiler and cook until top is set and golden in color, about 5 minutes, but all ovens are different so keep a close eye so that it doesn't get too dark.⁠⠀
6. Let rest for about 5 minutes before cutting.⁠⠀
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⁠You can get the full recipe on my blog. Link in profile. ⤴️

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#Fridayfrittata #weekendfrittata #frittatarecipe #breakfastideas #goatcheese #recipeontheblog #castironpan #foodtographyschool #foodtography @lodgecastiron #lunchideas #familyfuel #familymeals #proteinpower #addveggies #dietitiansofinstagram #eggsofinstagram #discoversatisfaction #intuitiveeating #halsanutrition ⁠⠀
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I made these cardamom oat muffins in honor of my s I made these cardamom oat muffins in honor of my son Henrik's name day today. 💗Following in the footsteps of my mom, I woke him up with hot cocoa, a muffin, and a song ("Med en enkel tulipan"). ⁠
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My mom @westberg.marianne would have seen to it that there was also a flower 🌷and a little present. Oh, and she probably would have made a whole cake...I will get it all down one of these days!⁠
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So what is a name day? Many countries have them. In Sweden, the names were traditionally based on Saints, but these days more names have been added to the calendar to keep up with the current popular names. ⁠✨
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The traditions surrounding Swedish name days vary from household to household. Growing up, it was like a mini birthday, complete with singing and breakfast/cake 🧁 in bed. I mean, seriously a good way to start your day. ⁠⠀
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Want to know your Swedish name day? 🇸🇪Just google “Swedish Name Days” and you will find several lists. (And if you don't see your name you could choose a name that is close to yours to celebrate your day.)⁠⠀
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Oh, and if you want the muffin recipe it's on the blog, link in profile. ⁠⤴️
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#nameday #namsdag #namsdagar #grateful #foodculture #familytraditions #Swedishtraditions #Swedishhistory #medenenkeltulipan #namedaycelebrations #celebratelife #itsthelittlethings #spreadlove #spreadkindness #glutenfreemuffins #dairyfreemuffins #breakfastinbed #spreadjoy #cardamomoatmuffins #cardamommuffins #oatmuffins #recipeontheblog #halsanutrition⁠⠀
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So here we are, half way through the first month o So here we are, half way through the first month of the year (and what a month it has been so far!). If you are feeling frustrated by your ability to stick with a diet plan or resolution you are not alone.⠀
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So why not shift your mindset. Instead of dieting or diet resolutions, make small habit changes that help you thrive. ✨⠀
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Here are 7 ideas:⠀
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1️⃣Practice daily gratitude. Start every day by listing off what you are grateful for. I like to do this right in my planner, but you could also just think about it without writing it down.⠀
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2️⃣Eat consistent meals. I think this one is especially important right now when so many of us are working and learning from home. It's easy to graze all day, blend meals together, or skip meals completely. Make an effort to eat consistent meals, including snacks/fika in between meals.⠀
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3️⃣Choose foods that satisfy you. Of course, it's important to eat a variety of nutrient-rich foods, but so often we forget about the satisfaction factor! Choosing foods that satisfy you AND eating enough food to satisfy you will make you feel good and help ensure that you are getting the energy that you need.⠀
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4️⃣Drink less alcohol. I don't like to tell people to consume less of something. However, when it comes to alcohol, less is better. So wherever you are at, cut back a little and see how you feel. The general recommendation is 1 drink or less per day for women and 2 drinks or less per day for men. Many people find that they sleep, feel, and function better with less alcohol.⠀
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5️⃣Get outside and move. Every day when you can, but always listen to your body and honor rest as needed. Whether you walk, bike, or work in your yard is to you.⠀
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6️⃣Enjoy daily coffee or tea break. If you have followed me for a while you know this is my favorite. Fika, fika, fika. The world needs more fika! You can read about it on my blog.⠀
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7️⃣Trade-in your pre-bed screen for a book or magazine. Power off the screens at least an hour before bed and make time for reading. A cup of chamomile tea is also nice, unless it makes you get up to pee at night! ⠀
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#ditchthediet #habitsforhealth #bestdiet #nodiet #intuitiveeating #halsanutrition
Looking to add a new side dish to your repertoire? Looking to add a new side dish to your repertoire? How about this stuffed acorn squash? ⁠✨⠀
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Inspired by a recipe in one of Mollie Katzen’s Moosewood cookbooks (bought during my college days in the 90’s!), it's loaded with nourishing ingredients such as farro, walnuts, spinach, apples, onions, celery, and, of course, squash! ⁠❤️⠀
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Note, in my original version on the blog I used freekeh, a wheat grain that is high in fiber and protein. I didn’t have any when I made this, so I subbed farro, another delicious whole grain.⠀
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Get the full recipe on my blog, link in profile. ⤴️⁠⠀
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Happy Thursday! ⁠😘
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#nourishingfoods #acornsquash @moosewoodrestaurant #moosewood #molliekatzen #vegetariancooking #stuffedacornsquash #farro #veganside #vegetarianside #veggiesidedish #eatmoreveggies #vegetarian #plantforward #plantbased #wholegrain #nourishing #halsanutrition #recipeontheblog #wintersquash #veggieideas #foodtographyschool #foodtography #spinach #wintervitamins ⁠⠀
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Want to learn more about the role of nutrition and Want to learn more about the role of nutrition and lifestyle on fertility? ✨Then you don't want to miss tomorrow's webinar with Dr. Jessica Monroe, @the.prenatal.rd!⁠⠀
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Event Details:⁠⠀
Topic: "The Impact of Nutrition & Lifestyle on Fertility Outcomes for Women" ⁠⠀
When: Thursday, January 14, 6:30 PM ET⁠⠀
Where: Virtual via zoom!⁠⠀
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This event is a terrific chance to earn 2 CEU's for dietitians. However, it's open to students and other healthcare providers as well. And because it's being held virtually it doesn't matter how far away you live!⁠⠀
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To register for this NEMDA (Northeast Massachusetts Dietetic Association) event please go to https://www.eatrightma.org/event/5334 (link in my profile too). ⁠⤴️⠀
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Cost is $10 students, $20 MAND members, $30 Non-MAND members⠀
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Can't make it to the live event? Not to worry, this event will be recorded for those who are registered but can't make it.⁠ 🙌⠀
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Hope to "see" you there! ⁠⠀
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#fertility #infertility #dietitians #registereddietitians #eatrightma @eatrightma #mamatobe #obgyn #prenataldietitian #prenatalnutrition #theprenatalrd #jessicamonroe #pregnancydietitiann #fertilitydiet #nourishyourpregnancy #foodsforfertility #prenatalhealth #prenatalsupport #nourishforpregnancy #fertilitymyths #fertilitysupport #halsanutrition #dietitianCEU #CEUsfordietitians #nutritionforpregnancy #fertilitylifestyle #pregnancydietitian #prepregnancysupport #ttc
Make the long days of winter (and Covid-19 life) m Make the long days of winter (and Covid-19 life) more enjoyable by adding hygge and mys. ✨Hygge, as I’m sure you are aware of by now, is the Danish term for coziness and warmth. “Mys” is a similar term from my home country of Sweden. Both came about because of the need for more light, warmth, and joy during the dark days of winter in these northern latitudes. 🕯

In addition to blankets and candles, a big component of these concepts is creating something special—whether an atmosphere, meal, or environment, and slowing down to savor and enjoy it. 💗 

Here are a few of my favorite suggestions for adding more hygge and mys your winter:

✨ Lighting a candle when you’re brewing your coffee in the morning. 
✨Breakfast + old-fashioned paper newspaper in bed. 
✨Adding fika (a mindful coffee & snack break) to your daily routine.
✨ Enjoying a relaxed evening with loved ones by the fireplace place or fire pit. 

Head on over to my blog to read about my other 17 suggestions. (They are all a much better and healthier way to start the year than dieting.) 💫

#hygge #mys #scandinavianwinters #mysigt #breakfastinbed #frenchtoast #covidwinter #slowdown #savorlife #createmomentsofjoy #morecandles #moreblankets #morefika #moresnuggling #moreplants #intuitiveeating #nondiet #skipthediet #betterthandieting @brooklinen #favoritesheets @westelm #westelmtray #mindfulnss #halsanutrition
Ready to get on top of your family's nutrition goa Ready to get on top of your family's nutrition goals in 2021? ⁠
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Whether you need help with ⁠
➡️your own nutrition, ⁠
➡️feeding picky eaters, ⁠
➡️nourishing your vegetarian adolescent, ⁠
➡️feeding athletes, ⁠
➡️incorporating more veggies into your family's diet, ⁠
➡️or simply planning meals, ⁠
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I've got the help you need.⁠🙌⁠
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A group of fellow dietitians put together an 💫amazing bundle of e-books and courses (over 57 resources!), and there is a ton of information on all the above and more.⁠
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This incredible deal is available for just $49 through January 7th. That's less than the cost of a take-out dinner for your family!🍽⁠
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As a bonus, if buy through my link*, you will be entered into a raffle to win a free t-shirt or tank top of your choice from my ”Merch” store. (Link in bio). To be entered in the raffle please email me your purchase confirmation.⁠
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So, what are you waiting for? Head over to the link in my bio* to get the Essential Nutrition Toolkit today. ✨⁠
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*Affiliate link; I earn a commission on purchases⁠
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#nutritiongoals #dietitiansofinstagram #familydietitian #familynutritionist #feedingboys #feedingteens #eatwell #nutritionhelp #registereddietitian #expertnutritionadvice #mealplanning #pediatricnutrition #sportsnutrition #notadiet #ditchthediet #wellnessgoals #halsanutrition #nutritiontoolkit #newyearsresolutions #newyearsgoals #nutritionresources #nutritiontips #start2021right #2021goals⁠
H A P P Y New Year! 🎉 Here’s to a bright ye H A P P Y New Year! 🎉 

Here’s to a bright year ahead! A year filled with joy, gratitude, creativity, simplicity, laughter, love, and kindness. ❤️

Start everyday with gratitude and intention. Be authentic. Be present. 

Do what you love. Spread kindness. 

Nourish your body, mind, and soul. 🌈 

And be sure to follow along for non-diet nutrition tips and cooking inspiration! 💫 

#happy2021 #newyears #almondcookies #halsanutrition #nondietapproach #registereddietitian #nourishyourbody #spreadkindness #foodtographyschool #foodtographyschool #intuitiveeating #familynutritionist
Morning Stack ☀️ More than ever it’s all ab Morning Stack ☀️

More than ever it’s all about the small moments of joy in the day. Like cooking up a batch of pancakes for your family in the morning. ❤️

I will be honest, I whipped these up on this morning because we were out of other breakfast staples including cereal, toast, and milk. But sometimes a shortage of our go-to’s is the motivation we need to get creative in the kitchen. Am I right?

Recipe for these pancakes is on the blog, just search “Flying Pancakes.” Today I added @wildblueberries 🫐 both to the pancakes as they cooked and on top of the stacks. I also topped them with whipped cream and got my 14-year old to pour on some maple syrup. (Yes, it was definitely more of a pour than a drizzle! 😂)

Anyway, if you like pancakes, definitely give these a go. 👍They provide a good amount of protein, fiber, and fat to keep you satisfied and fueled (at least until snack time!). A variation of these is also included in my breakfast e-book. Available for sale now, link in profile. ✨

#pancakes🥞 #wholegrain #speltflour #oatflour #eggs #familybreakfast #familyeating #morningfuel #proteinpacked #fiberpacked #blueberrypancakes #foodtographyschool #foodtography #realmaplesyrup #nhmaplesyrup #pannkakor #cozymornings #justaddcoffee #familytime #joyfuleating #intuitiveeating #allfoodsfit #dietitiansofinstagram #nondietapproach #halsanutrition
These gingerbread 🍐 muffins are so good and the These gingerbread 🍐 muffins are so good and they are on the blog today! ✨

Perfect for cozy holiday mornings, cozy holiday afternoons, cozy holiday evenings. 🤣Seriously though, they are tasty any time of day (or year). 

My favorite is when I can freeze half the muffins I make and then pop them out and heat them in the microwave as desired. 👍

Link to recipe in profile. ⤴️ Happy Friday!

#gingerbread #gingerbreadmuffins #gingerbreadpear #pearmuffins #wholegrainmuffins #feeedfeed #dairyfreemuffins #recipeontheblog #holidaybaking #christmas2020 #oatmuffins #foodtographyschool #foodtography #halsanutrition
Snow coming your way? ❄️ Then this is the perf Snow coming your way? ❄️ Then this is the perfect time to mix together the dough for “pepparkakor” (Swedish Gingerbread Cookies). ❤️You see, it needs to rest in the fridge for at least a night. Come morning, you will be ready to bake! 👩‍🍳

These authentic Swedish cookies take some practice and patience to make. The dough needs to get quite thin, but not break. If at first you don’t succeed, keep at it and in no time you will get it down. 😀My boys, now 12 & 14, love to help make these cookies. They also love, love that there are no eggs in the dough so that they can take a little taste here and there! 😉

This past weekend when they were making these they were debating about whether the cookies were better raw or cooked, they decided it was a tie! 

You can find the recipe on my blog just search for the fun word “pepparkakor.” Go to my bio to find a link. ⤴️

#pepparkakor #gingerbreadcookies #swedishcookies #kidsinthekitchen #swedishchristmas #bakingboys #teensinthekitchen #snowdays #bakingfromscratch #homemadecookies #scratchbaking #christmascookies #pepparkaka #preservingtraditions #gratefulheart #halsanutrition
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Meet Maria!

I'm a Swedish-born, New England-raised dietitian with a love for good food and baking. Follow my blog for nourishing recipes, non-diet nutrition advice, and a touch of Swedish inspiration. Read More…

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