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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: Cook the pearled farro according to package instructions. Once cooked, drain any excess water and spread it on a baking sheet to cool quickly to room temperature.
  • Toast the Walnuts: While the farro cooks, place the walnut halves in a dry skillet over medium heat. Toast for 3-4 minutes, tossing frequently, until fragrant and slightly browned. Remove from heat, set aside to cool, and then roughly chop.
  • Start the Vinaigrette: In a large serving bowl, scoop out one half of the avocado. Using a fork, mash it against the side of the bowl until it is mostly smooth. To the mashed avocado, add the lemon zest, lemon juice, grated garlic, Dijon mustard, oregano, smoked paprika, salt, and pepper. Whisk vigorously to combine into a thick paste.
  • Create the Emulsion: While continuously whisking the avocado-spice mixture, slowly drizzle in the extra virgin olive oil. Continue to whisk until the vinaigrette is smooth, creamy, and fully combined.
  • Assemble the Salad: To the bowl containing the vinaigrette, add the cooled farro, rinsed chickpeas, chopped cucumbers, halved cherry tomatoes, chopped roasted red pepper, and thinly sliced red onion.
  • Gently Fold: Using a large spatula, gently fold all the ingredients together until everything is evenly coated in the creamy vinaigrette.
  • Add Final Touches: Chop the remaining avocado half into chunks and add it to the bowl along with the fresh parsley, dill, and the toasted walnuts. Fold once or twice more, being careful not to break up the avocado chunks.
  • Serve: Taste the salad and adjust seasoning if necessary. Divide evenly among four bowls and serve immediately for the best texture and color.

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