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Farro pomegranate salad with pistachios, green onions, and herbs in a blue bowl.
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Farro Pomegranate Salad (Vegan and Oil-Free)

Farro pomegranate salad with fresh herbs, green onions, pistachios, and oil-free pomegranate vinaigrette is a simple and festive vegan autumn salad recipe perfect for any holiday table.
Prep Time5 minutes
Cook Time40 minutes
Total Time45 minutes
Course: Salad, Side Dish
Cuisine: Mediterranean, Middle Eastern
Diet: Vegan
Servings: 8
Calories: 270kcal
Author: Denise Perrault

Ingredients

  • 2 cups farro (see note 1)
  • 1 cup pomegranate arils pomegranate seeds
  • 5 medium green onions white and green parts chopped
  • 1 ½ cups parsley chopped
  • 1 cup mint chopped
  • ½ cup unsalted pistachios chopped
  • 2 medium dates pitted and soaked
  • 3 tablespoons pomegranate molasses
  • 2 tablespoon red wine vinegar
  • 1 tablespoon Dijon mustard
  • 1 clove garlic peeled and cut into quarters
  • ¼ cup water
US Customary - Metric

Instructions

  • Rinse 2 cups of farro, then add it plus 6 cups of water to a medium pot. Bring to a boil, then reduce to a simmer, cover the pot, and cook for 30-35 minutes or 15-20 minutes for pearled or semi-pearled farro. Once the farro is tender, drain and rinse it. (see notes 2 and 3 for rice cooker and Instant Pot instructions)
  • Place the dates in a small bowl and cover them with boiling water. Let them soak for 15 minutes. Drain the dates and add them to a blender with the pomegranate molasses, mustard, red wine vinegar, garlic, and water. Blend until smooth.
  • When the farro is done, drain and rinse it, then add it to a large bowl.
  • Add the green onions, pomegranate seeds, fresh herbs, the dressing, and half the pistachios. Mix well.
  • Garnish with the remaining pistachios.

Notes

  1. This recipe is made with whole-grain farro (Emmer). Actual cook time will depend on the type of farro you use (whole, semi-pearled, or pearled) and the cooking method (stovetop, Instant Pot, rice cooker). 
  2. Rice cooker farro: Add 2 cups of farro and 6 cups of water to your rice cooker. Set your rice cooker or timer to 45 minutes. Cook until tender, then drain and rinse. 
  3. Instant Pot farro: Use 2 cups of farro and 6 cups of water. Cook whole farro on High Pressure for 10 minutes with 5 minutes NPR. Cook semi-pearled and pearled for 7 minutes with 5 NPR. 
  4. Store farro salad in an airtight container in the refrigerator for 2-3 days. Warm to room temperature and stir before reserving. 

Nutrition

Calories: 270kcal | Carbohydrates: 52g | Protein: 8g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Sodium: 37mg | Potassium: 403mg | Fiber: 11g | Sugar: 8g | Vitamin A: 1313IU | Vitamin C: 21mg | Calcium: 64mg | Iron: 3mg