This Fig, Farro, and Arugula Salad is a delicious way to showcase the season’s fresh figs. It’s perfect for everything from your work lunch to a festive potluck dinner. 

FIG LOVE

I’ve been smitten with the beauty of the fig for quite some time. Like so many other fruits, it’s quite photogenic, especially when sliced open. But since fresh figs aren’t available that often here in the Northeast, I only get to enjoy them a handful of times every year. In fact, I don’t think I had ever tasted a fresh fig until a few years ago when I came across them at our local Whole Foods Market.

In addition to their beauty, figs are a good source of many nutrients, including calcium, magnesium, iron, potassium, vitamin A, vitamin C, and folate. Sounds almost like a natural multivitamin, doesn’t it!

[bctt tweet=”This nutrient-packed #fig and #farro salad makes a beautiful potluck contribution! #LaborDay” username=”halsanutrition”]

FARRO

Farro has also become a go-to grain for me over the past few years. I love its nutty flavor and hearty texture. And it’s simple to cook. Seriously, I’m much better at cooking all the ancient grains than I am traditional rice or pasta!

Farro is a nutrient powerhouse, packed with fiber and complex carbohydrates to keep you energized throughout the day. It’s also a good source of iron, magnesium, zinc, thiamin, and niacin. Cook an extra cup of farro while at it all week — you can add it to soups, make Buddha bowls, or serve it like you would rice. Need a gluten-free option? Try sorghum, brown rice, or quinoa.

Additional Salads with Farro:

• Farro Lunch Salad
• Strawberry, Spinach, and Farro Salad

ARUGULA

What is not to love about the slightly peppery taste of arugula. Of course, you could sub baby spinach or any other green on hand, but I found that the arugula made for a delicious flavor combination. Arugula is packed with vitamin K, and also contains a good amount of vitamin A, C, folate, and calcium.

WALNUTS

Toasted walnuts add an earthy, crunchy balance to the mix. Packed with heart-healthy omega-3 fatty acids, be sure to include walnuts in your weekly repertoire if you can.

{OPTIONAL} GOAT CHEESE + SMOKED HAM OR PROSCIUTTO

This salad is delicious vegan, with just the fig, farro, walnuts, arugula, and lemony dressing. But IMHO, it’s totally elevated with the addition of goat cheese and a few slices of thin Black Forest smoked ham or prosciutto. I don’t eat a lot of processed meats, but I definitely think they have their place, and fortunately, a little bit can usually go a long way to elevate the flavor of a meal. I also usually reach for the local or organic meats and cheeses.

HÄLSA KIDS

Do your kids like figs? Have they tried them? I admit I was late in introducing this slightly exotic fruit to my kids, and that might be one reason they are still a little hesitant to pop them into their mouths.

But I will say that adding a little of the Black Forest ham to the salad definitely helped entice them to try it! Alas, I am the only goat cheese lover in the family, so unless I’m making the salad all for myself I leave it on the side!

GET COOKING

So go ahead and give this fig and farro salad a try. Cook the farro ahead of time and the rest will come together in no time. The salad will keep for 3-4 days in the refrigerator even with the salad dressing mixed in. So you can enjoy it for lunch all week. (That’s what I did!)

Fig, Farro and Arugula Salad

 

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Prep time

10 mins

Cook time

30 mins

Total time

40 mins

 

This Fig, Farro and Arugula Salad with walnuts and a honey-lemon vinaigrette makes a delicious lunch or potluck dish. Whether you keep it plant-based or add a touch of goat cheese and sliced ham or prosciutto, it won't disappoint.

Author: Maria Adams

Recipe type: Salad

Serves: 4-6 servings

Ingredients

• 1 cup farro (uncooked)
• 6 cups arugula
• 12 fresh figs, sliced in half
• ⅓ cup chopped walnuts
• ⅓ cup extra virgin olive oil
• Juice of 1 lemon
• 2 tablespoons honey
• Pinch of sea salt
• 4 ounces goat cheese (optional)
• 4 ounces thinly sliced Black Forest ham or prosciutto (optional)

Instructions

1. Cook farro by combining 1 cup with 3 cups water in a large pot and bringing to a boil. Reduce heat and simmer for 30 minutes, until cooked. Drain any excess water and let cool. TIP: Prep the farro the day before.
2. Toast walnuts in a cast iron skillet over medium heat until starting to brown and fragrant. Let cool.
3. Make the dressing by whisking together the olive oil, lemon, honey or maple syrup, and salt.
4. Add the arugula to a large salad bowl. Mix in the farro and then top with sliced figs, toasted walnuts, and ham/prosciutto and goat cheese if desired.
5. Drizzle with half the dressing and toss to combine. Taste and add more dressing if desired. Enjoy!

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