Mediterranean Farro Salad with Feta and Olives
This salad features nutty farro tossed with crisp cucumbers, juicy cherry tomatoes, briny Kalamata olives, creamy feta, and fresh herbs, all dressed in a bright lemon-olive oil dressing. It’s filling, nutritious, and bursting with Mediterranean flavors.
⏱️ Time Required
Prep Time: 15 minutes
Cook Time: 30 minutes (for farro)
Total Time: 45 minutes
Servings: 4
Ingredients
1 cup farro (pearled or semi-pearled)
2 cups water or vegetable broth
1 cup cherry tomatoes, halved
1 cup cucumber, diced
½ cup Kalamata olives, pitted and sliced
½ cup crumbled feta cheese
¼ cup red onion, finely chopped
¼ cup fresh parsley, chopped
2 tbsp fresh mint, chopped
3 tbsp extra virgin olive oil
2 tbsp fresh lemon juice
1 garlic clove, minced
Salt and freshly ground black pepper, to taste
Instructions
Step 1: Cook Farro
1. Rinse farro under cold water.
2. In a medium saucepan, combine farro and water or broth. Bring to a boil, then reduce heat and simmer for about 25-30 minutes until tender but still chewy. Drain any excess liquid and let cool slightly.
Step 2: Prepare Dressing
1. In a small bowl, whisk together olive oil, lemon juice, minced garlic, salt, and pepper.
Step 3: Assemble Salad
1. In a large bowl, combine cooked farro, cherry tomatoes, cucumber, olives, red onion, parsley, and mint.
2. Pour dressing over the salad and toss gently to combine.
3. Fold in crumbled feta cheese last.
Step 4: Serve
1. Serve immediately or chill in the fridge for 30 minutes for flavors to meld.
Notes
Use pearled farro for quicker cooking.
For extra crunch, add toasted pine nuts or walnuts.
This salad keeps well refrigerated for 2-3 days.
Tips
Rinse farro well before cooking to remove excess starch.
Add a pinch of sumac or za’atar spice for a unique flavor twist.
Use fresh herbs generously—they brighten up the dish!
❓ Questions & Answers
Q: Can I substitute farro?
A: Yes, you can use quinoa, barley, or bulgur wheat as alternatives.
Q: Is this salad vegan?
A: Omit the feta or substitute with vegan cheese for a plant-based version.
Q: Can I make this ahead of time?
A: Absolutely! It tastes great after resting in the fridge for several hours or overnight.
️ Nutritional Information
Calories ~350 kcal
Protein ~10 g
Fat ~15 g
Carbohydrates ~40 g
Fiber ~6 g
Sodium ~550 mg