Farro & Cannellini Bean Power Salad

This vibrant salad combines the hearty chew of farro, the creamy texture of cannellini beans, and the peppery freshness of arugula into a nourishing bowl. It’s packed with plant protein, gut-friendly fiber, and colorful phytonutrients to support energy, satiety, and overall wellness.

Serves 2 | Plant-forward • High Fiber • Mediterranean-Inspired

Equipment

• Cutting board

• Sharp knife

• Small bowl (for seasoning beans)

• Two serving bowls

Ingredients

• 4 cups fresh arugula (vitamin K, folate, antioxidants)

• 2 medium ripe tomatoes, sliced (lycopene, vitamin C)

• 1 (15 oz) can cannellini beans, drained and rinsed (plant protein, iron, fiber)

• ½ cup cooked farro (whole-grain fiber, magnesium, plant protein)

• ¼ cup sliced olives (healthy fats, vitamin E)

• ¼ cup pickled red onions (prebiotics, gut-friendly)

• 2 Tablespoons crumbled feta cheese (protein, calcium)

• 2 Tablespoons pickled red onion brine (for flavor + probiotics)

• 1 Tablespoon extra-virgin olive oil (monounsaturated fats, anti-inflammatory)

• ¼ teaspoon ground sumac (antioxidants)

• ¼ teaspoon ground turmeric (anti-inflammatory curcumin)

• Salt and freshly ground black pepper, to taste

Directions

1. Season the beans
   Drain and rinse cannellini beans. In a small bowl, toss them with sumac, turmeric, salt, and pepper. Set aside to absorb the flavors.

2. Assemble the salad
   Divide ingredients between two serving bowls in this order: a bed of arugula, then farro, seasoned beans, sliced tomatoes, olives, pickled red onions, and crumbled feta cheese.

3. Dress & serve
   Drizzle each bowl with the pickled red onion brine and olive oil. Gently toss before serving. Enjoy immediately while crisp and fresh.

Nutrition Spotlight

• Complete Plant Protein Combo: Farro + beans deliver all essential amino acids.

• Gut Health: Rich in fiber and prebiotics from beans, onions, and whole grains.

• Anti-inflammatory Boost: Turmeric and sumac provide protective phytonutrients.

• Heart-Friendly Fats: Olive oil and olives support cardiovascular health.

Tips & Variations

• Add crunch: Sprinkle pumpkin or sunflower seeds for extra minerals.

• Boost protein: Add grilled chicken, tempeh, or roasted chickpeas.

• Meal prep: Keep components separate and assemble just before serving.

• Gluten-free: Swap farro for quinoa or brown rice.

Looking for more ways to boost your daily grain intake? Check out our recipe section for more delicious, nutrient-rich meal ideas!

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