Farro and Sun-Dried Tomato Salad (vegan)
This hearty vegan dish combines nutty farro, tangy sun-dried tomatoes, hearty white beans, and a creamy lemon dressing. This easy and delicious salad is packed with flavor and nutrition, perfect as a healthy lunch or a satisfying side.
Spotlight on This Farro and Sun-Dried Tomato Salad
It’s hearty. There’s just something about farro that is so satisfying. It’s a filling Ancient grain that works perfectly as a full meal and is similar to brown rice in texture. Pair farro with the creamy lemon cashew dressing and you’ve got yourself a filling salad.
It’s delicious. The nutty flavor of farro combined with sundried tomatoes is the perfect combination. You’l love this salad recipe and will want to add it to your weekly meal plan. Make it as a side dish or as a main course.
It’s healthy. If you are tired of basic green salads, you’ve got to check out this unique salad. It’s packed with only wholesome ingredients and nothing processed or with dairy. This is what I call the perfect side dish.
It’s easy to make. With a simple blender dressing, and only a handful of simple ingredients, you can make this salad in no time. It’s perfect for a busy weekday night dinner.
Frequently Asked Questions
Can I sub farro for something else? I have not tried this recipe with anything but farro however I can imagine quinoa would work. You may not need as much dressing with quinoa so keep that in mind.
Can I use fresh tomatoes instead of sun-dried tomatoes? Once again, I have not tried it but I don’t see why not. Go ahead and swap them out. The salad will definitely taste fresh!
Can I make this salad ahead of time? Sure. I recommend using kale instead of greens if you plan to make it ahead of time. Kale will not get soggy. Otherwise, keep the greens out until you are ready to serve.
Other Optional Add-Ins
While I think the salad is perfect, you can customize it to your liking.
Some additional ideas include fresh herbs such as fresh parsley or fresh basil, artichoke hearts, fresh mozzarella balls or crumbled feta cheese if you like dairy, or kalamata olives.
The Ingredients
For the salad you will need:
Cooked farro: This is a Mediterranean staple and a wholesome and hearty grain. I enjoy cooking with it instead of rice because of its chewy texture.
White onion: There’s nothing like grilled onion in a salad. I love how the sweetness is brought out when you saute the onion. It’s the perfect touch to this farro salad recipe. Also, note that red onion can work as well.
Avocado oil: You will use this high-heat oil to saute the onion. It’s the best oil to use when cooking food at high temperatures.
Great Northern Beans: Grab a can of Caninelli beans for this farro recipe. You could also swap them out for chickpeas. Beans will add a nice amount of plant-based protein which will make this salad even heartier.
Greens: I like to use spinach, mixed greens, kale, or butter lettuce for this recipe. I do not recommend iceberg lettuce or romaine lettuce.
Sun-dried Tomatoes: Make sure to use the kind that are not in oil but sold in a bag. Sun-dried tomatoes bring a wonderful texture and flavor to this salad recipe that I know you will love.
Creamy lemon cashew dressing: This is quite honestly the best part of this salad. This vegan blender dressing is the star of the show and I know you will agree.
For the dressing you will need:
Raw cashews: I prefer to use raw, unsalted, and whole cashews for this creamy dressing. Make sure they have been soaking in water for at least 4 hours, if not overnight.
Olive oil: Grab a high-quality extra virgin olive oil for this recipe. You can also use avocado oil, however I do not recommend any other type of oil.
Lemon juice: You will need the juice from one ripe lemon to bring out a nice citrus flavor in the creamy cashew salad dressing. Always use fresh lemon juice over bottled.
Nutritional yeast: This vegan ingredient brings out a savory and cheesy flavor in this dressing. It’s tasty and so healthy.
Red wine vinegar: This is my vinegar of choice but you could also use white wine vinegar instead.
Maple syrup: Use real and pure maple syrup, not pancake syrup of course. You could also use honey if you do not care for it to be vegan.
Lemon zest: Lemon zest really takes up the flavor, in my opinion. It’s so fresh and crisp!
Garlic: Fresh garlic is a must. I recommend skipping garlic powder and using fresh garlic cloves instead.
Water: Water will help thin out the very thick dressing and we can thank the cashews for the thickness. Use the water to get your ideal consistency.
Salt: Finish off this dressing with sea salt. No need to add black pepper unless you truly want to add some.
The Instructions
Step one: Cook the farro according to package directions. I recommend using veggie stock with a pinch of salt while cooking. Fluff it with a fork, add additional salt to taste, and transfer it to a large bowl to cool.
Step two: Add two tablespoons of avocado oil to a pan over medium heat. Add the sliced onion to the pan and cook for about 10 minutes until the onion is translucent and fragrant. Set them aside to cool.
Step three: Make the dressing in the blender by adding all of the ingredients, except the water, to the blender. Blend on high until nice and creamy. Turn the blender to low speed and slowly add the water, 1 tablespoon at a time until you are at the desired consistency. Set the dressing aside.
Step four: Add the rest of the ingredients to the bowl of farro including the beans, sun-dried tomatoes, greens, and grilled onion. Last, pour the dressing over top and give it all a toss. Place the salad in the fridge to chill for 30 minutes to an hour before serving.
Tips + Modifications
To store: Place the remaining ingredients into an airtight container and in the fridge for 1-2 days. Keep in mind that the lettuce may get soggy but overall, farro holds up well.
Try These Vegan Salads
Vegan Strawberry Fields Pasta Salad with Strawberry Balsamic Dressing
Brussels and Apple Salad with Creamy Vegan Dressing
Easy Vegan Street Corn Guacamole Salad
Farro and Sun-Dried Tomato Salad (vegan)
Equipment
- 1 high speed blender
- 1 large bowl
- 1 saute pan *to cook farro
- 1 frying pan *to grill onions
Ingredients
For the salad:
- 2 cups cooked farro
- 1 large white or yellow onion, sliced
- 2 tablespoons avocado oil
- 1 (15.5 oz) can of Great Northern Beans, rinsed and drained
- 1 cup greens, roughly chopped (kale, butter lettuce, baby spinach, mixed greens)
- ⅓ cup sun-dried tomatoes, roughly chopped *not in oil
For the dressing:
- ½ cup raw, unsalted cashews, soaked
- ¼ cup extra virgin olive oil
- 3 tablespoons fresh lemon juice
- 2 tablespoons nutritional yeast
- 2 tablespoons red wine vinegar
- 1 tablespoon lemon zest
- 1 tablespoon pure maple syrup
- 2 small garlic cloves, roughly chopped
- ½ teaspoon sea salt
Instructions
- Cook the farro according to package directions. I recommend using veggie stock with a pinch of salt while cooking. Fluff it with a fork, add additional salt to taste, and transfer it to a large bowl to cool.
- Add two tablespoons of avocado oil to a pan over medium heat. Add the sliced onion to the pan and cook for about 10 minutes until the onion is translucent and fragrant. Set them aside to cool.
- Make the dressing in the blender by adding all of the ingredients, except the water, to the blender. Blend on high until nice and creamy. Turn the blender to low speed and slowly add the water, 1 tablespoon at a time until you are at the desired consistency. Set the dressing aside.
- Add the rest of the ingredients to the bowl of farro including the beans, sun-dried tomatoes, greens, and grilled onion. Last, pour the dressing over top and give it all a toss. Place the salad in the fridge to chill for 30 minutes to an hour before serving.
Notes
Nutrition
Enjoy!
XOXO
Michelle