A white bowl filled with a dish featuring Brussels sprouts, grains, and shredded cheese on top is placed on a white table. This farro salad is complemented by two forks, a glass of water, an empty glass, and a small dish containing extra shredded cheese and nuts. MyFitnessPal Blog

Farro is the perfect grain for packable salads. It keeps well and doesn’t get mushy after sitting in the refrigerator for a few days. Seared Brussels sprouts and carrots deliver nutty, sweet veggie flavors perfectly complemented by the slightly tangy sun-dried tomato vinaigrette. Plus, Brussels sprouts are a cruciferous vegetable known for their anti-inflammatory benefits.(1)

Active time: 25 minutes | Total time: 40 minutes

Farro Salad With Seared Brussels Sprouts

Ingredients

  • 1 cup (224g) semi-pearled farro 
  • 4 sun-dried tomatoes
  • 1 clove garlic, chopped
  • 2 tbsp balsamic vinegar
  • 2 tbsp olive oil, divided
  • 1 lb Brussels sprouts, trimmed and halved
  • 1 large carrot, halved and thinly sliced
  • 1 tsp dried thyme
  • 1/4 cup (20g) Parmesan cheese, shredded
  • 1/4 cup (35g) whole almonds, toasted and chopped

Directions
Place the farro and 4 cups (1L) water in a small saucepan and bring to a boil. Reduce the heat to low, cover, and simmer until the grain is tender, about 20–30 minutes. Drain and let cool. Transfer to a large bowl.

While the farro cooks, bring 1 cup of water to a boil in a small pot, then pour it over the sun-dried tomatoes. Let them soak for 10 minutes to soften.

When the tomatoes are soft, wring out the excess water and place the sun-dried tomatoes in a food processor with the garlic. Process to a paste. Scrape down the sides, add the balsamic vinegar and process again, then add 1 tbsp olive oil and process until smooth.

In a large sauté pan, drizzle the remaining 1 tbsp olive oil and place over medium-high heat. Add the Brussels sprouts and carrots and sauté until browned and softened, 4–7 minutes. Add the thyme and toss to combine, then transfer the cooked vegetables to the bowl with the farro.

Add the sun-dried tomato vinaigrette and toss to coat. Sprinkle with the Parmesan cheese and almonds and toss to combine. Serve warm, or let cool, cover, and refrigerate for up to 4 days.

Serves: 4 | Serving Size: 1 heaping cup

Nutrition (per serving): Calories: 375; Total Fat: 15g; Saturated Fat: 3g; Monounsaturated Fat: 8g; Polyunsaturated Fat: 2g; Cholesterol: 5mg; Sodium: 180mg; Carbohydrate: 49g; Dietary Fiber: 10g; Sugar: 5g; Protein: 14g

Nutrition Bonus: Vitamin A: 218%; Vitamin C: 120%; Potassium: 572mg; Iron: 23%

Originally published date February 2020; Updated June 2026

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