Pear & Arugula Farro Salad

Farro has long anchored Mediterranean tables with its nutty chew and hearty bite. This lunch bowl tosses cooled pearled grains with sweet pears, peppery arugula, roasted pumpkin, feta, and walnuts in a bright lemon-honey dressing.

Serves 4 · 15 min prep · 30 min cook

Estimate for one serving

• 420 cal
• 12g protein
• 52g carbs
• 20g fat
• 3g fiber

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Ingredients

• 1 cup pearled farro
• 2 medium fresh pears
• 5 cups baby arugula
• 1.5 cups roasted pumpkin cubes
• 1/2 cup crumbled feta
• 1/3 cup toasted walnuts
• 3 tbsp extra-virgin olive oil
• 2 tbsp fresh lemon juice
• 1 tsp Dijon mustard
• 1 tsp honey
• 1 tsp fresh thyme leaves
• 3/4 tsp kosher salt
• 1/2 tsp black pepper
• 3 cups water

Instructions

1. 1Rinse the farro under cool water until the water runs clearer, then add it to a medium saucepan with the water and salt.
2. 2Bring to a boil over high heat, reduce to a steady simmer, cover, and cook until the grains are tender with a pleasant chew, about 25 to 30 minutes.
3. 3Drain any excess liquid, fluff the farro with a fork, spread it on a sheet pan, and let it cool to room temperature so it does not wilt the greens.
4. 4While the farro cooks, toss pumpkin cubes with a drizzle of olive oil, salt, and pepper on a rimmed baking sheet and roast at 425°F until edges are caramelized and centers are soft, 20 to 25 minutes, then cool slightly.
5. 5Whisk together the remaining olive oil, lemon juice, Dijon, honey, thyme, salt, and pepper in a large mixing bowl until the dressing emulsifies and looks glossy.
6. 6Core the pears and slice them into thin wedges; leave the skin on for color and fiber.
7. 7Add the cooled farro, arugula, roasted pumpkin, and pear wedges to the bowl with the dressing.
8. 8Toss gently but thoroughly so every grain and leaf gets lightly coated without crushing the pears.
9. 9Fold in the crumbled feta and toasted walnuts just before serving so they stay distinct.
10. 10Taste and adjust with an extra squeeze of lemon or pinch of salt if needed, then portion into bowls.
11. 11For meal-prep lunches, keep dressing separate and assemble the morning of so the arugula stays crisp.
12. 12Serve at cool room temperature or lightly chilled for a bright midday plate.