Mediterranean Farro Salad with Kalamata Olives
Nutty farro is tossed with juicy tomatoes, crisp cucumbers, briny Kalamata olives, and fresh herbs in a lemon‑olive oil dressing. This salad is wholesome, protein‑rich, and perfect for lunches, picnics, or as a side to grilled meats or fish.
Time
Prep time: 15 minutes
Cook time: 25 minutes
Total time: 40 minutes
Servings: 4
Ingredients
Salad
1 cup uncooked farro (about 2 ½ cups cooked)
1 ½ cups cucumber, diced
1 cup cherry tomatoes, halved
½ cup red bell pepper, diced
½ cup Kalamata olives, pitted & halved
¼ cup red onion, finely diced
½ cup feta cheese, crumbled
3 tbsp fresh parsley, chopped
2 tbsp fresh mint, chopped
Dressing
3 tbsp extra virgin olive oil
Juice of 1 large lemon
1 tsp Dijon mustard
1 garlic clove, finely minced
Salt & black pepper, to taste
Instructions
Cook the Farro
Rinse farro under cold water.
In a pot, combine farro with 3 cups salted water.
Bring to a boil, reduce to simmer, and cook 25–30 minutes (until tender but slightly chewy). Drain and cool.
Prepare the Dressing
In a small bowl, whisk olive oil, lemon juice, Dijon, garlic, salt, and pepper.
Assemble the Salad
In a large bowl, combine farro, cucumber, tomatoes, bell pepper, olives, onion, parsley, and mint.
Pour dressing over and toss gently.
Fold in feta cheese.
Serve
Garnish with extra parsley and a drizzle of olive oil if desired.
Serve chilled or at room temperature.
Notes & Tips
Shortcut: Use quick‑cooking farro (ready in 10 minutes) if available.
Make it a meal: Add grilled chicken, salmon, or chickpeas for extra protein.
Gluten‑free option: Swap farro for quinoa or brown rice.
Meal prep: Keeps well in the fridge for up to 3 days; flavor improves as it sits.
Frequently Asked Questions
Q: Can I use pearl barley instead of farro?
Yes — it’s a good substitute, though the flavor will be a bit different.
Q: Do I need to peel the cucumber?
Not necessary if you’re using English or Persian cucumbers; peel regular cucumbers if desired.
Q: Can I make the dressing creamier?
Yes — whisk in 1 tbsp Greek yogurt or tahini.
Nutritional Information
Calories: ~360
Protein: 11g
Carbohydrates: 46g
Fat: 15g
Fiber: 8g
Sugar: 6g
