Farro Waldorf Salad

In this version, the Waldorf salad gets a much-needed flavor and nutrient makeover with whole grain farro as a base, the brightness of orange and some pizazz from cinnamon and cardamom.

farro waldorf salad in a bowl

Bite-sized pieces of oranges combine with apples, grapes, celery and walnuts.

Just like my red quinoa tabouli, this healthy farro salad is perfect for a potluck. The recipe holds up to travel; it’s nutritious, delicious; and it offers elements of surprise even though the ingredients are fairly familiar.

farro salad in bowls

We skip the traditional mayonnaise dressing to finish this salad instead with a lighter, brighter and more sophisticated orange juice-canola oil vinaigrette with sweet spices.

This farro waldorf salad recipe is both heart-healthy and diabetes-friendly. The magnesium in the farro and potassium in the oranges and orange juice are important for healthy blood pressure. And the various ingredients provide fiber, which is critical to both the heart and to blood sugar management. Eating whole grains like farro is linked to less risk of both heart disease and type 2 diabetes.

2 bowls of healthy farro waldorf salad

Farro Waldorf Salad

Here's an updated version of the original Waldorf Salad. It's modern with it's bright citrus flavor on a background of whole-grain farro and punch of arugula. If you're using a longer-cooking type of farro, simply follow the package directions except that you should replace 1 cup of water with 1 cup of orange juice.
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Course: Grain-salad; side dish
Prep Time: 20 minutes
Cook Time: 25 minutes
Total Time: 45 minutes
Servings: 8 cups
Calories: 140kcal
Author: Jill Weisenberger MS, RDN, CDE, FAND

Ingredients

  • 1 cup dry whole grain or pearled farro
  • 1 cup water
  • 1 cup orange juice, no pulp
  • 1/8 teaspoon salt
  • 1 large apple, diced
  • 1 large orange, peeled, white pith removed and diced
  • 6 ounces seedless grapes, quartered (about 1.5 cups)
  • 2 celery stalks, diced finely (about 1/2 cup)
  • 1/3 cup chopped walnuts
  • 1/3 cup chopped mint (12 grams)
  • 2 cups arugula

Dressing

  • 3 tablespoons orange juice
  • 3 tablespoons seasoned rice vinegar
  • 1 tablespoons canola oil
  • 1/2 teaspoon cinnamon
  • 1/4 teaspoon cardamom

Instructions

  • Rinse the farro under cold water. Place the water, 1 cup orange juice and salt into a suacepan and bring to a vigorous boil. Add the farro. Cover and reduce heat to low medium. Simmer until the farro is done, about 20-25 minutes for pearled farro and longer for whole grain. Place the cooked farro in a large bowl and chill.
  • Add the apples, orange pieces, grapes, celery, walnuts and mint to the farro. Mix well.
  • To prepare the dressing, whisk all the ingredients together. Pour over the salad, and mix well. Refrigerate. Mix the arugula in prior to serving.

Notes

If you are a carb counter for diabetes management, and you'd prefer fewer carbohydrates, serve up a 1/2-cup portion for 16 grams carbs, 2 grams fiber and 106 calories.

Nutrition

Serving: 2/3 cups | Calories: 140kcal | Carbohydrates: 21g | Protein: 3g | Fat: 6g | Saturated Fat: 0.8g | Trans Fat: 0g | Cholesterol: 0mg | Sodium: 86mg | Fiber: 2.5g

Check out this recipe roundup for more than 2 dozen healthy summer recipes.

Cheers to heart-healthy summer salads!

Jill-Weisenberger_about-image-2
Jill Weisenberger

I'm Jill, and I believe simple changes in your mindset and health habits can bring life-changing rewards. And I don't believe in willpower. It's waaaay overrated. As a food-loving registered dietitian nutritionist, certified diabetes care and education specialist and certified health and wellness coach, I've helped thousands of people solve their food and nutrition problems. If you're looking for a better way to master this whole healthy eating/healthy living thing or if you're trying to prevent or manage diabetes or heart problems, you'll find plenty of resources right here.

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Welcome to my Blog

Hi there! I'm Jill, a nutrition & diabetes expert and the author of 4 books.

Jill Weisenberger

I believe simple changes in health habits can bring you life-changing rewards.

And I believe willpower is way overrated.

Right here is where you can discover the mindset and habits to stick with healthy lifestyle choices most of the time - and drop the guilt when you don't.

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