Last Updated on November 18, 2024 by Arif Chowdhury
Craving a dish that’s both delicious and light on calories? This Salmon and Blueberry Farro Salad is your answer!
With its nutty farro base, rich salmon, juicy blueberries, creamy feta, and a honey-lemon dressing, it’s packed with flavors that bring comfort and satisfaction.
Plus, the mix of whole grains, fresh berries, and lean protein makes it an ideal dish if you’re focusing on weight loss.
Ready to dive in?
Let’s talk about why this salad works for both flavor and fitness goals—and how to whip it up at home!
Why This Salad is Perfect for Weight Loss
Salads are often a go-to for weight loss, but they can sometimes lack the satisfaction that keeps cravings at bay. This warm farro salad, though, has the perfect balance of ingredients that fill you up without weighing you down.
- High Fiber and Protein Content: Farro is an ancient grain that packs 5 grams of fiber and 6 grams of protein per half-cup serving, helping you stay full longer.
- Rich in Antioxidants: Blueberries are antioxidant powerhouses, with studies showing they may boost metabolism and help control hunger.
- Healthy Fats for Satiety: The salmon and a hint of olive oil in the dressing bring in omega-3 fatty acids, which support brain health and can even help reduce belly fat.
If you’re tracking calories, this salad is around 350–400 calories per serving, making it a balanced, nutrient-dense choice for weight loss without sacrificing taste.
Ingredients
Let’s gather everything you’ll need to bring this hearty, nutritious salad together. This recipe serves four.
Salad:
- 1 cup farro, rinsed
- 4 oz fresh salmon filet, skinless
- Salt and black pepper, to taste
- 1 tablespoon olive oil
- 1 cup fresh blueberries
- 1/2 cup crumbled feta cheese
- 1/2 cup chopped cucumber
- 1/4 cup thinly sliced red onion
- Fresh herbs like basil or parsley, for garnish (optional)
Honey-Lemon Dressing:
- 2 tablespoons lemon juice
- 1 tablespoon honey
- 1 teaspoon Dijon mustard
- 2 tablespoons extra-virgin olive oil
- Salt and black pepper, to taste
Instructions
Follow these steps to create a warm, vibrant, and satisfying salad:
Step 1: Prepare the Farro
- In a medium pot, bring 2 1/2 cups of water to a boil.
- Add the farro and a pinch of salt, then reduce the heat to low.
- Cover and simmer for 25–30 minutes, or until the farro is tender but still slightly chewy. Drain any excess water and set aside.
Step 2: Cook the Salmon
- While the farro is cooking, season the salmon with a pinch of salt and pepper.
- Heat a skillet over medium heat with 1 tablespoon of olive oil.
- Once hot, place the salmon in the skillet, cooking each side for 3–4 minutes until golden and cooked through.
- Once done, remove the salmon from the heat, let it rest for a minute, and then flake it into bite-sized pieces.
Step 3: Make the Dressing
- In a small bowl, whisk together the lemon juice, honey, and Dijon mustard.
- Slowly drizzle in the olive oil while continuing to whisk until the dressing is well combined and smooth.
- Season with salt and pepper to taste.
Step 4: Assemble the Salad
- In a large bowl, combine the cooked farro, blueberries, feta cheese, cucumber, and red onion.
- Add the flaked salmon on top.
- Pour the dressing over the salad and gently toss to combine, ensuring that all ingredients are coated.
- Garnish with fresh herbs, if desired, for added color and flavor.
Step 5: Serve and Enjoy!
Serve this salad warm for the best texture and flavor. It’s great for lunch, dinner, or even a meal-prep option for a busy week.
Why Farro, Salmon, and Blueberries?
Each ingredient in this salad has a purpose and benefit. Farro is a fiber-filled whole grain that’s often overlooked but provides long-lasting energy.
Salmon, with its protein and healthy fats, supports weight management and muscle health. Blueberries add not only a delightful pop of sweetness but also a powerful dose of antioxidants, with studies linking them to improved cardiovascular health and metabolism’t forget the honey-lemon dressing—it’s simple yet adds a tangy-sweet balance to the dish without extra calories.
Health Benefits to Keep You Motivated
Including a recipe like this in your meal rotation is a smart way to keep health on track:
- Heart Health: The omega-3s in salmon are known to reduce inflammation and promote heart health.
- Antioxidants Galore: Blueberries contain a wealth of vitamins and antioxidants that support skin health and overall immunity.
- Controlled Blood Sugar: Farro’s complex carbs have a low glycemic index, meaning they digest slowly and prevent blood sugar spikes.
Final Thoughts
The Salmon and Blueberry Farro Salad isn’t just another salad—it’s a full meal that fuels you with the nutrition you need to keep going strong. With a delightful mix of flavors, it’s proof that eating for weight loss doesn’t have to be bland or boring.
Whether you’re looking to shake up your usual salad routine or add a filling, low-calorie meal to your week, this salad is a winner. Give it a try and see how satisfying healthy eating can be!