A whole food blend of crunch, zest, tang and creaminess, this bean and whole grain salad is paired with a quick homemade lemon tahini dressing for a plant protein packed bowl of goodness.
If you’re looking for a quick, easy meal that’s packed with protein, fiber and lots of flavor, then you must add this Mediterranean White Bean and Farro salad to your meal plan! I’ve paired it with a homemade lemon tahini dressing that is tangy and creamy.
This dish is so complete in terms of checking all the boxes of whole food ingredients: beans, whole grains, nuts and seeds, veggies, and fruit! We’ve got an ingredient from each category making this fun, fresh, well-rounded and healthy.
The Ingredients
The ingredients are incredibly simple and most are pantry staples. If you normally love Mediterranean flavors, then perhaps you already have all ingredients on hand! I usually try to craft recipes that don’t contain hard to find items so that these recipes can be accessible to all.
The ingredients are: canned white beans, whole grain farro, tomatoes, cucumbers, red onion, pistachios and fresh mint. For the white beans, I’m using canned because they’re easier, faster and very convenient. However, you can totally make the beans from scratch using dried beans if you prefer. I’ve used canned cannellini beans here but other beans that work include pinto, navy, great northern, chickpeas and red kidney beans.
The dressing is simply made of olive oil, lemon juice, tahini/ground sesame paste, salt and pepper, dried oregano and a hint of maple syrup. We’re using syrup to balance out the bitterness of the olive oil and tahini.
The Cooking
The only cooking that is required in this white bean and farro recipe is the farro. It only takes 10-12 minutes to boil (like a pasta) so the actual cook time is minimal. Most of the time is actually preparing the veggies and that can be done while the farro is boiling. The dressing takes less than 5 minutes to measure and whisk.
This salad holds phenomenally well in the refrigerator so I would consider it a great meal prep option. The longer the salad sits, the more the lemon tahini dressing is incorporated with the white bean and farro. For meal prepping, I recommend adding the ingredients in this order:
- Farro
- Dressing
- White beans
- Pistachios
- Tomatoes/Cucumbers/Onions
- Fresh Mint
The farro, beans and pistachios can afford to be softened by the dressing. By putting the veggies towards the top, you’re preventing the tomatoes and cucumbers from becoming soggy. Another way to prevent sogginess is to use a mason jar for salad prep and stack in the recommended order.
Other Bean Salads
If bean salads are a favorite of yours, then check out some of my other recipes:
White Bean and Farro Salad with Lemon Tahini Dressing
Ingredients
White Bean and Farro Salad
- 1 15oz can of white beans drained and rinsed
- 1 cup cooked farro or 1/2 cup dry
- 1 cup diced cucumbers
- 1 cup diced tomatoes
- 1/4 cup diced red onion
- 1/4 cup shelled pistachios
- 1/4 cup chopped fresh mint
Lemon Tahini Dressing
- 1/4 cup extra virgin olive oil
- 2 tbsp tahini
- 3 tbsp lemon juice
- 1/4 tsp salt
- 1/8 tsp pepper
- 1 tsp dried oregano
- 1 tbsp maple syrup
Instructions
- Boil the farro with a pinch of salt for 10-12 minutes.
- Drain and thoroughly rinse the canned beans.
- Chop all of your fresh ingredients: tomatoes, cucumbers, red onion and mint.
- Once the farro is cooled to room temp, add to a bowl with the beans, tomatoes, cucumbers, onions, mint and pistachios.
- In a small bowl, first whisk the tahini and lemon juice. Then add the olive oil, salt and pepper, oregano and maple syrup.
- Drizzle the dressing (you may not need all of it) over your salad and mix until well incorporated.
Notes
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