Summer farro and lentil salad with almonds, nectarine, and arugula: vegan, balanced, and super tasty.
The summer farro and lentil salad is a light and filling recipe, perfect for those looking for a healthy, fresh, and balanced meal, even to enjoy outside the home. In this completely plant-based version, I’ve combined simplicity and summer flavors in an original and colorful combination.
The base is made of farro (which can be chosen in its certified gluten-free version), pre-cooked steamed lentils, and fresh arugula. To complete the dish, the surprising combination of nectarine, which provides natural sweetness and a very pleasant tart note, and unpeeled almonds, which add crunchiness and a complete nutritional profile.
The summer farro and lentil salad is quick to prepare and can easily be taken to work, the beach, or enjoyed on the terrace. It is also perfect as a fridge-cleaning recipe, to be personalized with seasonal fruits or vegetables you have on hand.
It is a nutritionally complete dish, rich in fiber, plant proteins, and healthy fats. Moreover, it contains no animal-derived ingredients and is also suitable for those following a vegan diet or are lactose intolerant.
Whether you want a quick lunch idea or a light alternative for dinner, the summer farro and lentil salad is the ideal solution: fresh, colorful, and just the right amount of filling.
READ THE F.A.Q., TIPS AND VARIATIONS AT THE END OF THE RECIPE
OTHER INTERESTING RECIPES:
- Difficulty: Very Easy
- Cost: Economical
- Preparation time: 10 Minutes
- Portions: 2 People
- Cooking methods: Stovetop
- Cuisine: Vegan
- Seasonality: Summer, Autumn
Ingredients
- 3/4 cup pearled farro
- 1/2 cup cooked lentils
- 1 nectarine
- 1/3 cup almonds
- arugula (to taste)
- 2 tablespoons extra virgin olive oil
- lemon zest
- 1 tablespoon pumpkin seeds
- salt
Steps
Cook the farro in salted boiling water, following the package instructions (mine, 10′). Drain and place in a serving dish. Add the drained and rinsed lentils.
Dice the nectarine after washing and drying it.
Add the nectarine and arugula to the dish.
Add the almonds and pumpkin seeds.
Grate the lemon zest to add a fresh note to the dish.
Dress with extra virgin olive oil, toss gently, and serve.
Variations & Tips:
For a crunchy touch: add chopped walnuts or pistachios.
If you want to make it richer: add cubed feta cheese instead of almonds.
For an exotic aroma: add mint, basil, or fresh marjoram.
Office lunch format: store in a jar or airtight container.
Autumn version: replace the nectarine with crunchy apple and add a drizzle of balsamic vinegar.
FAQ (Frequently Asked Questions)
Can I make it in advance?
Yes, it’s perfect to prepare a few hours in advance. Just add the fruit and the feta (if using, see tips) at the last minute to keep them fresh.
Is it suitable as a main dish?
Absolutely yes! It contains carbohydrates (farro), proteins (lentils), and healthy fats (oil and seeds), so it’s balanced.
Can it be frozen?
No, it is not suitable for freezing but keeps well in the fridge for 1-2 days.
Is the fruit mandatory?
No, you can omit it, but it’s that sweet-tart contrast that makes it so special. Alternatively, use crunchy vegetables like fennel or julienned carrots.
