Mediterranean farro salad recipe
This Mediterranean Farro Salad is a delicious blend of chewy whole-grain farro, crisp veggies, tangy feta, briny olives, and fresh herbs—all tossed in a zesty lemon-olive oil vinaigrette. It’s nutritious, satisfying, and full of classic Mediterranean flavor.
Time Required
Prep Time: 10 minutes
Cook Time: 25–30 minutes (to cook farro)
Total Time: 35–40 minutes
Servings: 4–6
Difficulty: Easy
Ingredients
For the Salad:
1 cup uncooked farro (yields about 2.5 cups cooked)
1 ½ cups cherry tomatoes, halved
1 medium cucumber, diced
1/3 cup red onion, finely chopped
1/2 cup Kalamata olives, sliced
1/2 cup crumbled feta cheese
1/4 cup fresh parsley, chopped
2 tbsp fresh mint or basil (optional)
For the Lemon Dressing:
1/4 cup extra virgin olive oil
2 tbsp fresh lemon juice (or more to taste)
1 tsp Dijon mustard
1 garlic clove, finely minced
Salt and pepper to taste
1/2 tsp dried oregano (optional)
Instructions
1. Cook the Farro:
Rinse farro under cold water.
In a saucepan, combine farro with 3 cups water and a pinch of salt.
Bring to a boil, then reduce heat and simmer for 25–30 minutes (or as per package directions) until tender but chewy. Drain and let cool.
2. Make the Dressing:
In a small jar or bowl, whisk together olive oil, lemon juice, garlic, Dijon, salt, pepper, and oregano.
3. Assemble the Salad:
In a large bowl, combine cooled farro, cherry tomatoes, cucumber, red onion, olives, and herbs.
Pour the dressing over the salad and toss to coat.
4. Add Feta and Finish:
Gently fold in crumbled feta cheese.
Chill for 15–20 minutes or serve immediately.
Chef’s Notes & Tips
Make it ahead: This salad keeps well in the fridge for up to 3 days—great for meal prep.
Use pearled farro for quicker cooking, or soak overnight to reduce time.
Vegan version: Omit feta or use vegan cheese.
Add-ins: Roasted red peppers, sun-dried tomatoes, or arugula make great additions.
Protein boost: Add grilled chicken, chickpeas, or tuna for a complete meal.
frequently asked questions
Q: Can I substitute farro with another grain?
A: Yes! Try quinoa, barley, brown rice, or bulgur for similar results.
Q: Can I make this gluten-free?
A: Farro contains gluten, so use quinoa or rice as a gluten-free alternative.
Q: Should I serve it cold or warm?
A:Best served chilled or at room temperature, but it’s delicious warm too.
Q: How long does it keep?
A: Store in an airtight container in the fridge for up to 3–4 days.
Nutritional Info
Calories: 280 kcal
Protein: 7 g
Carbohydrates: 34 g
Fat: 12 g
Saturated Fat: 3 g
Fiber: 5 g
Sugar: 3 g
Sodium: 320 mg
Iron: 10% DV
Vitamin C: 12% DV
Calcium: 8% DV