Anti-Inflammatory Farro & White Bean Salad

If you’re looking for a grab-and-go lunch with a host of health benefits, look no further than this Anti-Inflammatory Farro & White Bean Salad! It’s packed with whole grains, leafy greens, chopped veggies and legumes that deliver fiber and antioxidants to help fight inflammation. Plus, building it in a Mason jar makes prep a breeze and keeps everything fresh and crisp until you’re ready to dig in. Check out our expert tips and tricks below to make this simple Mason jar salad your new favorite lunch (or dinner!) on the go.

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Tips from the EatingWell Test Kitchen

These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too! 

• We call for cooked, peeled beets in this salad. You can cook beets yourself, or buy packaged steamed beets to save time. Find them in the produce section of well-stocked grocery stores with the prepared produce.
• The way you layer the salad in the Mason jar matters. The dressing should go on the bottom of the jar, followed by the chopped veggies, beans and grains. Arugula and mint go on top. This separation keeps the more delicate ingredients away from the dressing so they last longer in the fridge and avoid wilting.
• Almost any vegetable will work well in this salad. Chopped carrots, celery or cauliflower could be swapped for the red pepper and beets. Chickpeas or cooked edamame can stand in for the great northern beans. Baby spinach can be swapped for the arugula. Just remember to place green vegetables or leafy vegetables toward the top of the jar away from the dressing.

Nutrition Notes

• Farro is our favorite whole grain to decrease inflammation—and not just because it’s packed with antioxidants like betaine, carotenoids and tocotrienols. This nutty grain is also rich in cereal fiber, shown to protect against inflammation better than fiber from fruits or vegetables.
• Beets get their vibrant red hue from betalains. These colorful pigments also happen to be powerful antioxidants credited with decreasing inflammation that may lead to heart disease and cancer.
• The great northern beans in this salad add a unique combination of plant-based protein and fiber. Together, these nutrients help you stay full and satisfied. 
• Dark leafy greens like arugula are an excellent pick for healthy blood pressure. In addition to providing blood pressure–lowering minerals like potassium, calcium and magnesium, they also contain compounds called nitrates that keep your blood vessels relaxed for better blood flow.