Apple, Gouda, and Farro Salad With Arugula You’ll Fall in Love With

5 from 1 vote
Apple Farro Salad
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Fall in love with this Apple Farro Salad that you can easily make at home.

Looking for a quick, hearty, and filling lunch to take to work? Apple farro salad has protein, fiber, and omega-3 for a lunch that keeps you full and ready to finish up your work day. 


Simply toss all your salad ingredients into a to-go container. When you’re ready to eat, add your homemade vinaigrette dressing. Put the lid on and shake the container to mix it all together. And presto, lunch is ready! 

Apple Farro Salad in bowl with SweeTango bag

Arugula apple salad is sponsored by SweeTango.

Lunch doesn’t need to be complicated to be filling, and it shouldn’t make you feel like you’re in a food coma.

Whether you need a light and hearty lunch or a bigger side to bring to family dinner, this recipe is for you. 

What is farro?

Overhead shot of apple farro salad

Farro is a plant-based protein and is considered an ancient grain. That means it looks the same as it did a few hundred years ago. Since farro hasn’t been stripped and refined like white rice or white flour, ancient grains have more vitamins and minerals. But they do have gluten.

Farro looks similar to barley. When you cook farro, it should have a chewy but tender texture. It has a nutty taste but isn’t as heavy on your stomach as rice. It holds up well in soups, salads, and sides. Coat it with dressing, or let it absorb the flavor of your soup for a totally new addition to your recipes. 

How to make farro

tw plated salads with apples

Farro is usually coated with a dry, powdery substance. Do a quick rinse under cold water in a strainer. The water doesn’t need to run clear –  just rinse off that residue. 

Add your uncooked farro to a medium saucepan. Add water or broth to cover the farro, a bay leaf, and a big pinch of salt. Bring the water to a boil, then reduce it to a simmer. Cook with a lid partially covering your saucepan until the farro is tender, about 30 to 40 minutes. Drain the farro, and it’s ready to add to your salad.

Produce Mom Tip: Soak your farro overnight to reduce cooking time to 10-15 minutes. Then, you can store it in the fridge for easy prep and add it to your salad later. 

How to make arugula apple salad

apple farro salad


First, toast walnuts and set aside to cool. Add arugula, SweeTango® apples, cheese, farro, raisins, and walnuts.

overhead view of dressing

Next, mix the olive oil, vinegar, honey, mustard, and garlic powder in a small bowl. Then add salt and pepper to taste.

overview of plated apple farro salad

Then, drizzle the vinaigrette over your apple farro salad, toss to coat the salad ingredients, and serve.

Key ingredients for the best arugula pple salad

Salad Ingredients

SweeTango® Apples

With a crunch like no other apple, SweeTango apples have 5 grams of fiber and 34 grams of carbs to keep you feeling full. Salads can be filling; it’s all about what you put in them. Unlike carbs, fiber doesn’t break down. Instead, it goes through your body without being digested. 

But that’s a good thing! Fiber helps your body regulate how it uses sugar, keeps your blood sugar at a healthy level, and prevents you from reaching for a bag of chips between lunch and dinner.   


Farro provides double the amount of fiber and protein as quinoa. Although there isn’t meat or fish protein in this salad, you still get 6 grams of protein from a ¼ cup of farro to boost your energy and build muscle. Farro stays firm even after it cools, so it’s perfect for making ahead and then adding to your apple farro salad.

Remember to rinse off the powdery coating before your boil farro. Farro continues to cook if you let it sit in the pot of water. So be sure to drain it as soon as it’s done cooking to keep the firmness to hold up in your salad.

Toasted Walnuts

Toasted nuts taste so much better than eating them raw. Raw walnuts are lighter in color, waxy on the outside, and have a mild flavor. When they’re toasted, they develop a richer, more intense, nutty taste and add a layer of crunch. 

Toast your walnuts on the stovetop or in the oven at 350℉ for 8-10 minutes. We like the stovetop method because it’s slightly faster, but either way works. Whichever way you choose. you don’t want to skip this step.

Gouda Cheese

Sweet and creamy, gouda cheese is the perfect pairing with juicy apples, nutty walnuts, and filling farro. Aged gouda develops a nutty flavor with crunchy crystals similar to parmesan cheese. It adds one more layer of flavor to this hearty salad. If you can’t find gouda cheese, substitute it with Havarti, Cheddar, Swiss, or Gruyère. 

Why We Chose SweeTango® Apples

Big crunch. Bigger taste. That’s just a few of the reasons we use SweeTango®  apples. A cross between a Zestar and a Honeycrisp apple, SweeTango apples have a splash of citrus and a hint of honey for a balanced combination of flavors that dance in your mouth. Once you try one –  you’ll want more!Related: How To Find SweeTango Apples

More Recipes Using SweeTango® Apples

Give these crunchy, juicy, and flavorful apples a try. Use the store locator to find SweeTango apples in a grocery store near you! 


5 from 1 vote

Apple Farro Salad

Juicy, sweet apples tossed with crunchy walnuts and filling farro. You won't be hungry after eat a bowl of this and you'll feel great!
Prep Time10 minutes
Total Time10 minutes



  • 8 cups baby arugula
  • 2 large SweeTango apples core removed and thinly sliced
  • 8 oz gouda cheese cut into cubes
  • 1 cup cooked farro follow directions on package
  • 1/2 cup golden raisins
  • 3/4 cup roughly chopped walnuts

Apple Cider Vinaigrette

  • 1/3 cup olive oil
  • 2 T apple cider vinegar
  • 1 T honey
  • 1 1/2 t dijon mustard
  • 1 t garlic powder
  • salt to taste
  • fresh ground pepper to taste



  • Warm a pan over medium heat, then add your walnuts to the pan. Stir frequently so the walnuts turn brown but don't burn. It should take about 5 minutes to toast your walnuts. Transfer your toasted walnuts to a small bowl and set aside to cool.
  • Place baby arugula in a large bowl, so you have space to mix in your salad toppings later. Top the arugula with SweeTango apples, Gouda cheese, farro, raisins, and toasted walnuts (that you set aside to cool).


  • Whisk together the olive oil, apple cider, vinegar, honey, mustard, and garlic powder in a small mixing bowl. Season with salt and pepper to taste.
  • Drizzle your salad with the vinaigrette. Use tongs to gently coat your salad with the dressing. Serve!



Calories: 697kcal | Carbohydrates: 52g | Protein: 20g | Fat: 49g | Saturated Fat: 14g | Polyunsaturated Fat: 13g | Monounsaturated Fat: 20g | Cholesterol: 65mg | Sodium: 502mg | Potassium: 624mg | Fiber: 7g | Sugar: 29g | Vitamin A: 1337IU | Vitamin C: 12mg | Calcium: 506mg | Iron: 3mg

Nutrition information is automatically calculated, so should only be used as an approximation.

Additional Info

Course: Lunch, Salad
Cuisine: American
Calories: 697
Keyword: apple salad, arugula apple salad, farro salad arugula
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About Lori

Lori Taylor is the Founder & CEO of The Produce Moms. For ten years she sold fresh produce to over 300 grocery stores throughout the United States, and today she is fully focused on working with the produce supply chain, media, and government to increase fresh produce access & consumption in the US and around the globe. Connect with Lori on LinkedIn.

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