Healthy Mediterranean Farro Salad with Feta

Healthy Mediterranean Farro Salad with Feta

This healthy farro salad is loaded with chewy ancient grains, juicy tomatoes, crisp cucumber, creamy feta, and bright lemon-herb dressing. It’s great as a light lunch, picnic dish, or a side to grilled meats or fish. Full of plant-based protein and satisfying crunch!

Time:

Prep: 15 minutes

Cook: 25–30 minutes (for farro)

Chill: 10 minutes (optional)

Total: ~40–45 minutes

Ingredients 

For the salad:

¾ cup dry farro (~2 cups cooked)

1½ cups water or broth

Salt, to taste

½ cup cherry tomatoes, halved

½ cup cucumber, diced

¼ cup red onion or scallions, finely chopped

¼ cup chopped fresh parsley

2 tbsp fresh mint or dill (optional)

¼ cup crumbled feta

Optional: 2 tbsp chopped Kalamata olives or roasted red peppers

Lemon vinaigrette:

2 tbsp extra virgin olive oil

1½ tbsp lemon juice

½ tsp lemon zest

½ tsp Dijon mustard (optional)

Salt & pepper to taste

Instructions:

Cook the farro:

Rinse well. Simmer in salted water or broth for 25–30 mins until tender but still chewy.

Drain, let cool completely, and toss with a splash of olive oil.

Make the vinaigrette:

Whisk olive oil, lemon juice, zest, mustard (if using), salt, and pepper.

Toss the salad:

In a large bowl, combine cooled farro with veggies, herbs, and feta.

Pour over dressing and toss gently.

Chill & serve:

Chill for 10–15 minutes if desired. Serve cold or at room temperature.

Tips:

Add chickpeas or grilled chicken to turn it into a full meal.

Swap farro for quinoa to make it gluten-free.

Try basil and sun-dried tomatoes for an Italian-style twist.

Frequently Asked Questions 

Q: Can I make it ahead?
Yes! It gets even better after a few hours in the fridge. Store up to 3 days.

Q: What kind of farro should I use?
Pearled farro cooks faster and is most common. Adjust time for semi-pearled or whole.

Nutritional Value 

Calories: ~320

Protein: 10g

Carbs: 34g

Fat: 15g

Fiber: 5g