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