Looking for a satisfying lunch that supports your heart health goals? This hearty grain salad puts fresh, zesty herbs on full display while delivering a powerful dose of fiber and plant-based protein. Chopped mint and parsley meet lemony white beans and peppery broth for a flavor profile that tastes vibrant and fresh.
If you enjoy this wholesome dish, be sure to browse our collection of hearty, protein-packed bean recipes for more high-fiber meal inspiration. We also have plenty of colorful and nutritious salads that are perfect for keeping your lunch rotation fresh, vibrant, and exciting.
This recipe combines whole grains and legumes to create a complete, nutrient-dense meal that supports heart health. By pairing high-fiber farro with protein-packed white beans, this dish provides sustained energy and helps manage cholesterol levels without relying on saturated fats.
Yes, farro salad is generally considered very healthy due to its high fiber and protein content. It is a nutrient-dense whole grain that provides vitamins and minerals, making it a great alternative to refined pasta or white rice salads.
Beans are an excellent food for cholesterol management because they are rich in soluble fiber. Soluble fiber can help lower "bad" LDL cholesterol levels, making dense bean and grain salads a heart-smart choice.
Whole grains like farro are often included in anti-inflammatory diets because they are rich in antioxidants and fiber. Choosing whole grains over refined carbohydrates can help reduce inflammation markers in the body over time.
For most people, eating bean salad daily is a healthy habit that provides consistent fiber and plant protein. Since this recipe is low in sodium and saturated fat, it works well as a regular lunch staple.
While the cooked farro and beans freeze well, the fresh herbs and raw kale may lose their texture when thawed. It is best to store this salad in the refrigerator for up to 4–5 days rather than freezing it.
These high-fiber salads and grain bowls are perfect for keeping you energized and satisfied throughout the day. Packed with nutrient-dense ingredients like quinoa and fresh veggies, they make heart-healthy meal prep easier than ever.
Add more plant-based nutrition to your weekly menu with these hearty bean recipes that are loaded with essential fiber and protein. Whether you are looking for a comforting soup or a quick dinner, these dishes offer delicious ways to support your heart health.
Farro is an ancient grain that has been enjoyed for thousands of years, known for its nutty flavor and satisfyingly chewy texture. Unlike refined grains, farro retains its bran and germ, making it a rich source of fiber, protein, and essential nutrients like magnesium and zinc. Its complex carbohydrates break down slowly, helping to keep blood sugar levels stable and keeping you fuller for longer.
Looking to try more recipes with this ancient grain? Check out our collection of delicious and healthy farro recipes!
Recipe yields 8 servings
In a medium saucepan, combine farro and vegetable broth; bring to a boil. Add bay leaf and 1/8 teaspoon of the salt. Cover, reduce heat, and simmer for 30 minutes, or until the farro is tender and liquid is absorbed. Remove the bay leaf.
In a large bowl, combine cooked farro and the remaining ingredients, including the remaining 1/8 teaspoon of salt. Stir well. Cover and refrigerate for at least 2 hours. Serve chilled.
For Farro: If you need a gluten-free option, substitute the farro with cooked quinoa, brown rice, or buckwheat. Barley is another sturdy grain that works well if gluten is not a concern.
For Kale: Spinach or arugula can be used instead of kale, but they are more delicate and should be added just before serving to prevent wilting.
For White Beans: Cannellini beans, Great Northern beans, or chickpeas are all great choices. You can also swap in black beans for a different color and flavor profile.
For Vegetable Broth: You can use water or chicken broth if you aren't strictly vegetarian, but low-sodium vegetable broth adds the best savory base.