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Aegean Sun Chickpea & Farro Salad

This vibrant, textural salad is a complete meal in a bowl, engineered for peak nutrition and flavor. Chewy pearled farro and hearty chickpeas form a satisfying base, while toasted walnuts add a welcome crunch. The magic is in the dressing: a portion of ripe avocado is mashed directly into the lemon-dill vinaigrette, creating a luxuriously creamy coating without a drop of dairy. It's a robust, no-cook hero for a sophisticated and satisfying lunch.
Course Main Course
Cuisine Modern Mediterranean
Keyword heart healthy lunch ideas, high fiber Mediterranean salad, Mediterranean chickpea salad recipe
Prep Time 20 minutes
Cook Time 15 minutes
Total Time 35 minutes
Servings 4
Calories 594kcal

Ingredients

For the Creamy Lemon-Dill Vinaigrette:

  • 1 large ripe avocado halved and pitted
  • 1/3 cup 80 ml extra virgin olive oil
  • 1 large lemon zested and juiced (about 3 tbsp juice)
  • 1 clove garlic finely grated or minced
  • 1 tsp Dijon mustard
  • 1/2 tsp dried oregano
  • 1/4 tsp smoked paprika
  • 1/4 tsp fine sea salt
  • 1/8 tsp black pepper

For the Salad Assembly:

  • 1/2 cup 95 g dry pearled farro
  • 2 15-ounce / 425 g cans no-salt-added chickpeas, rinsed and drained well
  • 2 Persian cucumbers chopped (about 1.5 cups)
  • 2 cups cherry tomatoes halved
  • 1 large red bell pepper roasted, peeled, and chopped
  • 1/2 small red onion very thinly sliced
  • 1 cup fresh parsley chopped
  • 1/4 cup fresh dill chopped
  • 1/3 cup 40 g raw walnut halves

Instructions

  • Cook the Farro: Bring a medium pot of salted water to a boil. Add pearled farro and simmer 15–25 minutes (per package) until tender with a pleasant chew. Drain well and spread on a baking sheet to cool to room temperature.
  • Toast the Walnuts: Meanwhile, toast walnut halves in a dry skillet over medium heat, stirring, 3–5 minutes until fragrant and lightly browned. Transfer to a plate to cool, then roughly chop.
  • Make the Vinaigrette: In a large serving bowl, mash half the avocado until mostly smooth. Add lemon zest and juice (about 3 Tbsp), garlic, Dijon, oregano, smoked paprika, salt, and pepper; whisk to form a thick paste.
  • Emulsify: While whisking constantly, slowly drizzle in the olive oil until smooth and creamy.
  • Assemble: Add cooled farro, well-drained chickpeas, cucumbers, tomatoes, roasted red pepper, and red onion; gently fold to coat evenly.
  • Finish: Dice the remaining avocado half. Add with parsley, dill, and toasted walnuts; fold gently once or twice. Taste and adjust salt, pepper, or lemon.
  • Serve: Divide among 4 bowls and serve immediately for best color and texture.

Notes

Make-Ahead: The farro can be cooked up to 3 days in advance and stored in an airtight container in the refrigerator. For best results, fully assemble the salad just before serving.
Nut-Free Variation: For a nut-free version, simply omit the walnuts and substitute with 1/4 cup of toasted sunflower or pumpkin seeds.
Roasting Peppers: To roast your own pepper, place it directly on a gas stove burner, turning with tongs until blackened on all sides. Alternatively, broil on high in the oven. Place the blackened pepper in a bowl and cover with plastic wrap for 10 minutes. The skin will then peel off easily.

Nutrition Information

Per serving: 1/4 of the total recipe
  • Calories: 594 kcal
  • Fat: 32.8 g
  • Saturated Fat: 4.3 g
  • Carbohydrates: 55.7 g
  • Dietary Fiber: 17.3 g
  • Protein: 13.8 g
  • Sodium: 172 mg
  • Added Sugar: 0 g