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overhead shot of farro arugula salad with a soft boiled egg in glass meal prep container
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5 from 4 votes

Farro Arugula Salad (Meal Prep)

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!
Prep Time10 minutes
Cook Time25 minutes
Total Time30 minutes
Course: Lunch
Cuisine: American
Diet: Vegetarian
Servings: 4
Calories: 397kcal
Author: Denise Bustard

Equipment

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.
    Mason jar on gray background with white wine vinaigrette
  • 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.

Notes

1 - Farro can be substituted for brown rice, white rice, or quinoa for a gluten free alternative.
2 - You can hard boil the eggs in an Instant Pot, Air Fryer, or on the stove top; if you are planning to store for 4 days, I recommend you hard boil them.
3- arugula can be subbed for spinach or kale.
Storage
Allow the farro to cool completely. Store in an air tight container in refrigerator. This meal prep keeps for up to 4 days.
Two meal prep options
  1. 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.
  2. 1 pint jar- layer in the following order: vinaigrette, farro, snap peas, feta, chopped up egg, arugula. Shake into a bowl to serve.
 

Nutrition

Serving: 1meal prep bowl (¼ batch) | Calories: 397kcal | Carbohydrates: 49g | Protein: 15g | Fat: 16g | Saturated Fat: 5g | Cholesterol: 180mg | Sodium: 592mg | Potassium: 400mg | Fiber: 10g | Sugar: 8g | Vitamin A: 1410IU | Vitamin C: 37mg | Calcium: 195mg | Iron: 3.6mg