Mediterranean Healthy Summer Farro Salad
This colorful salad features chewy farro tossed with juicy tomatoes, crisp cucumbers, sweet bell peppers, briny olives, and creamy feta — all coated in a fresh lemon-oregano vinaigrette. It’s a protein-rich, fiber-packed dish that celebrates Mediterranean flavors and seasonal produce.
⏱️ Time:
Prep: 15 minutes
Cook (Farro): 25–30 minutes
Total: ~40 minutes
Ingredients:
For the Salad:
1 cup uncooked farro (or ~2½ cups cooked)
1 cup cherry tomatoes, halved
1 cup cucumber, diced
1/2 cup red bell pepper, diced
1/3 cup red onion, thinly sliced
1/4 cup Kalamata olives, halved
1/3 cup crumbled feta cheese
1/4 cup fresh parsley or mint, chopped
Optional: 1/4 cup chickpeas or diced avocado for extra protein or creaminess
For the Lemon Herb Vinaigrette:
1/4 cup extra virgin olive oil
2 tbsp fresh lemon juice (plus zest of 1 lemon)
1 tsp red wine vinegar
1 garlic clove, finely grated or minced
1/2 tsp dried oregano
Salt & black pepper, to taste
Instructions:
1. Cook the Farro:
Rinse farro under cold water. Add to a pot with 3 cups of water and a pinch of salt.
Bring to a boil, reduce heat, and simmer for 25–30 minutes until tender.
Drain excess water and let cool to room temperature.
2. Prepare the Vinaigrette:
In a small jar or bowl, whisk together olive oil, lemon juice, vinegar, garlic, oregano, salt, and pepper until well combined.
3. Assemble the Salad:
In a large bowl, combine cooked farro, tomatoes, cucumber, bell pepper, onion, olives, and herbs.
Pour the vinaigrette over the salad and toss well.
4. Add Finishing Touches:
Gently fold in feta cheese (and optional avocado or chickpeas if using).
Let sit for 10–15 minutes to allow flavors to meld, or refrigerate for up to 3 days.
Serving Ideas:
Serve cold or at room temp as a side or main.
Great with grilled chicken, fish, or falafel.
Add arugula or baby spinach for more greens.
Tips:
Use pearled farro for faster cooking.
Swap farro with quinoa or barley for gluten-free or variation.
Add roasted zucchini or eggplant for a summer veggie boost.
❓ Frequently asked questions FAQ:
Q: Is farro gluten-free?
A: No, farro contains gluten. Use quinoa if gluten-free is needed.
Q: Can I make it in advance?
A: Yes! It tastes even better after a few hours in the fridge.
Q: Can I use store-bought dressing?
A: You can, but homemade lemon-herb vinaigrette keeps it fresh and light.
Nutrition information
Calories: 290
Protein: 8g
Fat: 14g
Carbs: 32g
Fiber: 5g
Sodium: 310mg