Blackberry Miso Farro Salad with Cucumber and Butter Lettuce

Blackberries are usually placed in breakfast bowls, smoothies, or desserts.

But their sweet-tart flavor also works beautifully in savory recipes.

This Blackberry Miso Farro Salad combines fresh berries with chewy farro, crisp Persian cucumber, soft butter lettuce, and a light miso dressing.

The result is:

• Fresh
• Slightly sweet
• Savory
• Fiber-rich
• Easy to prepare ahead
• Flexible enough for lunch or dinner

The recipe uses five July focus foods:

• Farro
• Blackberries
• Persian cucumber
• Butter lettuce
• Miso

Macadamia nuts can be added for a sixth.

Blackberry Miso Farro Salad with Cucumber and Butter Lettuce

Serves: 2 as a main meal or 4 as a side
Preparation time: 15 minutes
Cooking time: None if the farro is already cooked

Ingredients

For the Salad

• 2 cups cooked farro, cooled
• 1 cup fresh blackberries
• 1 Persian cucumber, sliced or chopped
• 4 cups butter lettuce
• 1/4 cup chopped macadamia nuts, optional
• Black pepper
• 1 cup shelled edamame, optional for additional protein

For the Blackberry Miso Dressing

• 1/4 cup fresh blackberries
• 1 teaspoon white miso
• 1 tablespoon rice vinegar
• 1 tablespoon fresh lemon juice
• 1 teaspoon maple syrup, optional
• 1 tablespoon olive oil
• 1 to 2 tablespoons water
• Black pepper

Instructions

1. Make the Dressing

Place one-quarter cup of blackberries in a small bowl.

Mash them thoroughly with a fork.

Add:

• White miso
• Rice vinegar
• Lemon juice
• Optional maple syrup
• Olive oil
• One tablespoon of water
• Black pepper

Whisk until combined.

Add another tablespoon of water if you prefer a thinner dressing.

For a smoother texture, blend the ingredients in a small blender.

2. Prepare the Salad Base

Divide the butter lettuce between two bowls or plates.

Add the cooled farro and cucumber.

If using edamame, divide it between the bowls.

3. Add the Blackberries

Gently add the whole blackberries.

Avoid stirring too aggressively because the berries can break apart and darken the entire salad.

4. Dress the Salad

Drizzle the blackberry miso dressing over the salad.

Finish with chopped macadamia nuts and black pepper if desired.

Serve immediately.

Estimated Nutrition Facts

Per serving without optional edamame, based on two servings:

• Calories: approximately 425
• Protein: approximately 10 grams
• Carbohydrates: approximately 65 grams
• Fiber: approximately 11 grams
• Total fat: approximately 15 grams
• Saturated fat: approximately 2 grams
• Sodium: approximately 190 milligrams
• Total sugars: approximately 9 grams

With one-half cup edamame added per serving:

• Calories: approximately 520
• Protein: approximately 19 grams
• Fiber: approximately 15 grams

Nutrition will vary depending on the farro, dressing, optional sweetener, and amount of nuts used.

Why Blackberries Work in Savory Salads

Blackberries have enough acidity to balance:

• Whole grains
• Nuts
• Mild lettuce
• Savory miso
• Vinegar
• Citrus

They do not make the salad taste like dessert.

Instead, they create contrast.

That contrast is what makes a simple grain salad feel more interesting.

Why Farro Works So Well Here

Farro has a chewy texture that holds up against juicy fruit and dressing.

It gives the salad more structure than lettuce alone.

Farro also makes the recipe suitable for meal prep because it remains pleasantly firm after refrigeration.

Add Protein for a More Complete Meal

Without an added protein, this recipe works best as a lighter meal or side dish.

For more staying power, add:

• Edamame
• Tofu
• Tempeh
• White beans
• Egg
• Grilled salmon
• Tuna
• Another preferred flexitarian protein

Edamame is the easiest way to keep the meal fully plant-forward while using another July focus food.

Make It Gluten-Free

Farro contains gluten.

Replace it with:

• Quinoa
• Brown rice
• Buckwheat
• Sorghum

Cool the grain completely before assembling the salad.

Ingredient Swaps

No Blackberries

Use:

• Raspberries
• Chopped strawberries
• Blueberries

Raspberries will produce a brighter and more tart dressing.

No Butter Lettuce

Use:

• Romaine
• Arugula
• Mixed greens
• Baby spinach

No Macadamia Nuts

Use:

• Cashews
• Pecans
• Almonds
• Pumpkin seeds
• Sunflower seeds

No Miso

Use a small amount of Dijon mustard or low-sodium tamari.

The flavor will change, but the dressing will still work.

Make-Ahead Instructions

The farro can be cooked several days in advance.

The dressing can be prepared up to two days ahead and refrigerated.

Store the components separately:

• Farro
• Lettuce
• Cucumber
• Blackberries
• Dressing
• Nuts

Assemble shortly before eating.

This prevents the lettuce from wilting and the berries from breaking down.

Turn It into a Picnic Jar

Layer the ingredients in this order:

1. Dressing
2. Farro
3. Edamame, if using
4. Cucumber
5. Blackberries
6. Butter lettuce
7. Macadamia nuts

Keep the jar refrigerated until ready to eat.

Turn It into Lettuce Cups

Leave the butter lettuce leaves whole.

Mix the farro, cucumber, blackberries, edamame, and a small amount of dressing.

Spoon the mixture into the leaves.

Serve the remaining dressing on the side.

Why It Belongs in July

This salad has the freshness we want during summer without relying on vegetables alone.

The farro provides structure.

The blackberries add color and fiber.

The cucumber adds crunch.

The lettuce keeps the meal light.

The miso dressing brings everything together.

Add edamame or another protein, and you have a complete meal that feels seasonal, satisfying, and different without being difficult.

That is exactly what a useful July recipe should do.

Plant Based Flex · No-Cook Salad

Blackberry Miso Farro Salad

with Cucumber, Butter Lettuce & Macadamia Nuts

Serves2–4

Prep15 min

CookNone*

DietVegan

Ingredients

For the Salad

• 2 cups cooked farro, cooled
• 1 cup fresh blackberries
• 1 Persian cucumber, sliced or chopped
• 4 cups butter lettuce
• ¼ cup chopped macadamia nuts (optional)
• 1 cup shelled edamame (optional, for protein)
• Black pepper to taste

Blackberry Miso Dressing

• ¼ cup fresh blackberries
• 1 tsp white miso
• 1 tbsp rice vinegar
• 1 tbsp fresh lemon juice
• 1 tsp maple syrup (optional)
• 1 tbsp olive oil
• 1–2 tbsp water
• Black pepper to taste

Directions

1

Mash ¼ cup blackberries thoroughly with a fork in a small bowl. Add miso, rice vinegar, lemon juice, maple syrup if using, olive oil, 1 tablespoon of water, and black pepper. Whisk until combined. Add another tablespoon of water for a thinner dressing, or blend everything in a small blender for a smoother texture.

2

Divide butter lettuce between two bowls or plates. Add cooled farro and cucumber. Add edamame if using.

3

Gently place the whole blackberries on top. Avoid stirring too aggressively — the berries can break apart and darken the entire salad.

4

Drizzle the blackberry miso dressing over the salad. Finish with chopped macadamia nuts and black pepper if desired. Serve immediately.

Handle the blackberries gently when adding them to the salad — they break easily and will stain the farro and lettuce if stirred in. Add them last, right before dressing and serving, for the cleanest presentation. *Cook time is none if farro is already prepared.

Simple Variations

• Swap farro for cooked quinoa or barley
• Use raspberries or blueberries instead of blackberries
• Add sliced avocado for creaminess
• Add chopped nectarine for a sweet-savory contrast
• Use arugula instead of butter lettuce for a peppery bite
• Top with a soft-boiled egg or grilled salmon (flexitarian)
• Add crumbled goat cheese for a tangy finish

Make Ahead

• Cook farro up to 3 days ahead; store refrigerated
• Dressing keeps up to 3 days in a sealed jar — shake before using
• Slice cucumber and store separately up to 1 day ahead
• Keep blackberries whole and separate until assembly
• Dress the salad only just before serving to keep lettuce crisp

Serve With

• Chilled soup
• Cucumber noodles
• Picnic jar meals
• Sparkling lime water
• Herbal iced tea
• Fresh fruit plate
• Chickpea flatbread

Nutrition Facts

Per serving as a main meal · serves 2 · no edamame, no macadamia topping

~425Calories

~10gProtein

~65gCarbs

~11gFiber

~15gTotal Fat

~2gSat. Fat

~190mgSodium

~9gSugars

Per serving · with ½ cup edamame added · higher protein version

~520Calories

~19gProtein

~72gCarbs

~15gFiber

~18gTotal Fat

~2.5gSat. Fat

~200mgSodium

~9gSugars

Estimates only. Values vary based on farro brand, dressing amounts, optional maple syrup, and whether macadamia nuts and edamame are included.

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Disclaimer:
This content is for informational purposes only and is not medical advice. Always consult your healthcare provider before making changes to your diet, supplements, or lifestyle, especially if you have existing conditions or take medication.

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