Active Time:40 minsTotal Time:1 hr 10 minsServings:4
Active Time:40 mins
Active Time:
40 mins
Total Time:1 hr 10 mins
Total Time:
1 hr 10 mins
Servings:4
Servings:
4
Jump to recipe
If you’re looking for a grab-and-go lunch with a host of health benefits, look no further than thisAnti-Inflammatory Farro & White Bean Salad!It’s packed with whole grains, leafy greens, chopped veggies and legumes that deliver fiber and antioxidants to help fight inflammation. Plus, building it in a Mason jar makes prep a breeze and keeps everything fresh and crisp until you’re ready to dig in. Check out our expert tips and tricks below to make this simple Mason jar salad your new favorite lunch (or dinner!) on the go.
Tips from the EatingWell Test Kitchen
These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too!
Nutrition Notes
Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley
Cook Mode(Keep screen awake)
Ingredients
2cupswater
¾teaspoonsalt, divided
1cuppearled Italianfarro, rinsed
¼cupextra-virgin olive oil
¼cupwhite-wine vinegar
1tablespoonDijon mustard
1teaspoondried oregano
1teaspoonlemon zest
1tablespoonlemon juice
¾teaspoonhoney
1clovegarlic, grated
1⅓cupschoppedred bell pepper
1⅓cupschopped cooked peeledred beets
2(15-ounce) cansno-salt-added great northern beans, rinsed
4tablespoonsroughly choppedfresh mint
4tablespoonsunsalted roastedsunflower seeds
½cupcrumbledfeta cheese
Directions
Bring 2 cups water and ¼ teaspoon salt to a boil in a medium saucepan over high heat. Add rinsed farro; reduce heat to medium-low, cover and simmer, undisturbed, until the farro is tender and the water is absorbed, 20 to 30 minutes. Fluff with a fork, then spread the farro evenly on a large rimmed baking sheet; refrigerate, uncovered, until completely cool, about 30 minutes.
Whisk ¼ cup each oil and vinegar, 1 tablespoon mustard, 1 teaspoon each oregano and lemon zest, 1 tablespoon lemon juice, ¾ teaspoon honey, grated garlic and the remaining ½ teaspoon salt in a small bowl until well combined. Divide the mixture among 4 (1-quart) Mason jars (about 2 tablespoons each).
Cover the jars and refrigerate. When ready to eat, shake the jar until the vinaigrette is evenly distributed; stir to combine the ingredients, if needed.
To make aheadCover and refrigerate jars for up to 4 days. Shake to distribute vinaigrette before serving.
To make ahead
Cover and refrigerate jars for up to 4 days. Shake to distribute vinaigrette before serving.
Nutrition InformationServing Size: 1 jarCalories 506, Fat 22g, Saturated Fat 4g, Cholesterol 8mg, Carbohydrates 62g, Total Sugars 8g, Added Sugars 1g, Protein 18g, Fiber 11g, Sodium 723mg, Potassium 789mg
Nutrition Information
Serving Size: 1 jarCalories 506, Fat 22g, Saturated Fat 4g, Cholesterol 8mg, Carbohydrates 62g, Total Sugars 8g, Added Sugars 1g, Protein 18g, Fiber 11g, Sodium 723mg, Potassium 789mg
Serving Size: 1 jar
Calories 506, Fat 22g, Saturated Fat 4g, Cholesterol 8mg, Carbohydrates 62g, Total Sugars 8g, Added Sugars 1g, Protein 18g, Fiber 11g, Sodium 723mg, Potassium 789mg
Frequently Asked QuestionsYes! This salad is packed with fiber-rich vegetables and plant-based protein, two key nutrients that support your gut and help fend off inflammation.Other whole grains to try are wheat berries, quinoa, brown rice and wild rice. All of these whole grains would work well in this salad.
Frequently Asked Questions
Yes! This salad is packed with fiber-rich vegetables and plant-based protein, two key nutrients that support your gut and help fend off inflammation.
Other whole grains to try are wheat berries, quinoa, brown rice and wild rice. All of these whole grains would work well in this salad.
EatingWell.com, December 2024
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Alex Loh
andHilary Meyer
Hilary Meyer
