Chickpea & Farro Salad

22 45 1240
Ingredients Minutes Calories
Prep Cook Servings
20 min 25 min 4
Chickpea & Farro Salad
Health Rating


1 1/4 cup (dry) Farro
1 tbsp Olive oil
1 clove(s) Garlic (pressed or minced )
1/4 tsp Salt
1 cup Extra virgin olive oil (dressing)
1/2 cup Red wine vinegar (dressing)
4 clove(s) Garlic (dressing)
1 tbsp Oregano, dried (dressing)
2 tsp Dijon mustard (dressing)
1 1/2 tsp Salt (dressing)
1 tsp Black pepper (dressing)
1 tsp Agave nectar (syrup) (dressing)
2 can (15oz) Chickpeas, canned, drained (rinsed, chickpea & celery salad )
4 medium stalk(s) Celery (thinly sliced crosswise and chopped, chickpea & celery salad )
2/3 cup Red onion (chickpea & celery salad )
1 cup Parsley, fresh (chopped, chickpea & celery salad )
1/3 cup Lemon juice (chickpea & celery salad )
2 cup Lettuce, spring mix (mesclun)
1/4 cup Pumpkin seeds (pepitas)
1/4 cup Dried cherries (roughly chopped )
1/4 cup Kalamata olives (pitted and thinly sliced, optional )
1 cup, crumbled Feta cheese (optional )


To cook the farro: In a medium saucepan, combine the rinsed farro with at least three cups water (enough water to cover the farro by a couple of inches), 1 tbsp oil, 1 clove garlic and 1/4 tsp salt. Bring the water to a boil, then reduce heat to a gentle simmer, and cook until the farro is tender to the bite but still pleasantly chewy. (Pearled farro will take around 15 minutes, unprocessed farro will take 25 to 40 minutes.) Drain off the excess water and mix in the olive oil, garlic and salt. Set aside to cool.

Make the dressing: Whisk together all of the dressing ingredients until emulsified.

Make the chickpea and celery salad: In a serving bowl, toss together the chickpeas, prepared celery, red onion and parsley. Stir in enough dressing to lightly coat the salad. Toss and set aside.

Toast the pumpkin seeds: In a skillet over medium-low heat, toast the pepitas for a few minutes, stirring frequently, until they smell fragrant and toasty. Transfer the pepitas to a bowl to cool.

To assemble your mason jar salads: In a quart-sized mason jar (32 ounce capacity), layer the chickpea salad at the bottom along with an additional tablespoon or two of dressing (enough to lightly coat the salad when you turn the jar upside down). Top with cooled farro, then greens (leave about an inch of room at the top). Finish with remaining dried cherries, pumpkin seeds olives and feta.

Nutrition Facts

Per Portion

Calories 1240
Calories from fat 674
Calories from saturated fat 132
Total Fat 75 g
Saturated Fat 14.6 g
Trans Fat 0.0 g
Polyunsaturated Fat 8.9 g
Monounsaturated Fat 46 g
Cholesterol 35 mg
Sodium 2095 mg
Potassium 1095 mg
Total Carbohydrate 109 g
Dietary Fiber 25.9 g
Sugars 20.5 g
Protein 32 g

Dietary servings

Per Portion

Fruit 0.4
Meat Alternative 1.3
Milk Alternative 0.8
Vegetables 3.8

Energy sources

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