This farro arugula salad is a delicious vegetarian meal prep recipe! With snap peas, feta cheese, egg and a tangy vinaigrette, it is filling and delicious!
Farro is so under-appreciated in the meal prep world: it is chewy and holds up so great in this farro arugula salad, or in this mediterranean farro chicken lunch bowl. If you've never made farro before, learn all about it (how to cook it, and how to use it) in this how to cook farro post!
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There's nothing better than a vegetarian meal prep bowl packed with wholesome and nourishing ingredients - and this farro arugula salad is all of the above! Packed with lots of protein from the farro, eggs, and feta cheese, this bowl is sure to keep you satiated whether you enjoy it for lunch or dinner.
It's easy to prep, customizable based on what's in your fridge, and keeps so well even in a vinaigrette for multiple days!
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Reasons you'll ♡ this recipe
- the farro provides a nutty flavor and deliciously chewy texture, which pairs perfectly with the peppery arugula and white wine honey vinagrette
- it is packed with vegetarian proteins (15 g per serving), making it nicely filling
- there is minimal prep time required, and it is ready in 30 minutes
Ingredient notes
- Farro - this ancient whole grain that is packed with nutrients, fiber, and protein. It holds up really well for meal prep, and contains 6 g of protein per ¼ cup! You should be able to find farro in the natural foods section of your grocery store.
- Eggs - hard boiled eggs are a great source of protein (13 g / egg) to include in this vegetarian meal prep bowl. You could swap the eggs for chickpeas if you'd like.
- Vegetables - arugula adds a light crunch and peppery flavor. It could be substituted for spinach, or baby kale if needed. Snap peas add some sweetness and crunch. Steamed asparagus is also great in this recipe!
Step by step directions
1. Cook farro - before cooking, rinse the farro thoroughly. In a large pot, and cover with 4 cups of water and ½ teaspoon salt. Cover and cook (simmering) for 25 minutes or until farro is cooked through to your liking. Drain extra cooking liquid and allow farro to cool before portioning out.
TIP- You can cook it in your Instant Pot or on the stove, and it takes around 25 minutes to cook through. See how to cook farro in this post.
2. Prep vinaigrette - shake together all ingredients including the olive oil, white wine vinegar, honey, dijon, salt & pepper. Set aside.
TIP- you can prep a big batch of the vinaigrette and store in the fridge for up to 2 weeks.
3. Prepare eggs - hard boil the eggs. It should take about 12 minutes to cook a perfectly hard boiled egg in water that is already at boiling. Cool, peel, and cut into cubes or halves.
You can cook your eggs:
Note: though soft boiled eggs are pictured for two of the salads, I'd recommend hard boiled for 4 day storage.
4. Assemble salad - toss the farro in the vinaigrette and arrange on one end of a 3 cup meal prep container. Add the arugula to the opposite side and place the snap peas in between the arugula and farro. Add the sliced boiled eggs and feta cheese. Toss together before serving.
FAQ
Farro can be substituted for brown rice, white rice, or quinoa for a gluten free alternative.
We are using my favorite white wine vinaigrette recipe! You can jazz it up by adding 1 teaspoon of lemon juice and the zest of a lemon, for a different variation.
This red wine vinaigrette, or the apple cider vinaigrette in this post.
Meal prep & storage
Two meal prep options
- In meal prep containers - store the farro and vinaigrette on one end of the container and the arugula on the other end. This keeps the arugula from wilting as the vinaigrette is separated from the greens.
- pint jars- layer in a 1 pint or larger jar in the following order: vinaigrette, farro, snap peas, feta, chopped up egg, arugula. Shake into a bowl to serve.
Tip - For this meal prep, I prefer larger 3 cup meal prep containers (as opposed to my usual favorite 2 cup meal prep containers) as it gives the salad more space to 'breathe'.
Storage & serving
- Allow the farro to cool completely.
- Store in an air tight container in refrigerator for up to 4 days.
- Serve cold.
This recipe does not freeze/thaw well.
More vegetarian meal prep ideas
Did you make this? Tag me on social @sweetpeasandsaffron and be sure to leave a comment and rate the recipe!
Farro Arugula Salad (Meal Prep)
Ingredients
Farro
- 1 cup farro uncooked; note 1
- 4 cups water
- ½ teaspoon salt
Vinaigrette
- 2 tablespoons olive oil
- 2 tablespoons white wine vinegar
- 1 tablespoon honey (or maple syrup)
- ¼ teaspoon dijon
- salt & pepper
Arugula Salad
- 4 eggs see note 2
- 4 cups arugula see note 3
- 8 oz snap peas
- ½ cup feta cheese
Instructions
- Farro - before cooking, rinse the farro thoroughly. In a large pot, and cover with 4 cups of water and ½ teaspoon salt. Cover and cook (simmering) for 25 minutes or until farro is cooked through to your liking. Drain extra cooking liquid and allow farro to cool before portioning out. see note 1
- Vinaigrette - shake together all ingredients including the olive oil, white wine vinegar, honey, dijon, salt & pepper. Set aside.
- Eggs - hard boil the eggs. It should take about 12 minutes to cook a perfectly hard boiled egg in water that is already at boiling. Cool, peel, and cut into cubes or halves. see note 2
- Assemble - toss the farro in the vinaigrette and arrange on one end of a 3 cup meal prep container. Add the arugula to the opposite side and place the snap peas in between the arugula and farro. Add the sliced boiled eggs and feta cheese. Toss together before serving.
Tips:
- In 3 cup glass meal prep containers - store the farro and vinaigrette on one end of the container and the arugula on the other end. This keeps the arugula from wilting as the vinaigrette is separated from the greens.
- 1 pint jar- layer in the following order: vinaigrette, farro, snap peas, feta, chopped up egg, arugula. Shake into a bowl to serve.
Nutrition Information
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Thalia Moshos says
I don't like arugula. What else can I use as a substitute?
Denise says
Hi Thalia! Spinach or kale should work well in this recipe!