Mediterranean Warm Farro Salad with Roasted Red Peppers, Feta & Arugula
This rustic Mediterranean salad combines nutty farro, smoky roasted red peppers, peppery arugula, creamy feta, and a lemony-oregano dressing. It’s earthy and refreshing — a perfect bridge between comfort food and fresh greens.
⏱ Time:
Prep Time: 15 minutes
Cook Time: 25–30 minutes (for farro)
Total Time: ~40 minutes
Servings: 4 (main) or 6 (side)
Ingredients:
For the Salad:
1 cup uncooked farro (semi-pearled or pearled)
2–3 roasted red peppers, sliced (jarred or homemade)
1 ½ cups baby arugula
1/3 cup crumbled feta cheese
1/4 cup fresh parsley, chopped
1–2 tablespoons toasted pine nuts or slivered almonds (optional but recommended)
For the Dressing:
3 tablespoons extra virgin olive oil
1 tablespoon red wine vinegar
1 tablespoon lemon juice
1 small garlic clove, grated or minced
1 teaspoon dried oregano (or 1 tbsp fresh)
Salt and freshly cracked black pepper, to taste
Optional: 1/2 tsp Dijon mustard (for extra tang)
Instructions:
1. Cook the Farro
Rinse farro under cold water.
In a pot, combine farro with 3 cups water and a pinch of salt.
Bring to a boil, reduce to simmer, and cook 20–30 minutes until tender but chewy.
Drain excess water and let sit uncovered for a few minutes to cool slightly.
2. Make the Dressing
In a small bowl or jar, whisk together olive oil, vinegar, lemon juice, garlic, oregano, salt, and pepper. Add Dijon if using.
3. Assemble the Salad
While farro is still warm (not hot), toss it with the dressing in a large mixing bowl.
Add sliced roasted red peppers, arugula, chopped parsley, and half of the feta.
Gently mix everything together.
4. Finish and Serve
Taste and adjust salt/lemon as needed.
Top with remaining feta and pine nuts or almonds just before serving.
Serve With:
Grilled chicken or salmon
Mediterranean baked tofu (for a vegetarian protein)
Warm pita bread or hummus
A glass of chilled white wine or sparkling water with lemon
Notes:
Pearled vs whole farro: Pearled cooks faster and is more tender; whole farro is chewier and higher in fiber.
Roast your own peppers: Char red bell peppers under the broiler or over a gas flame until blackened, then peel and slice.
Make it vegan: Use plant-based feta or omit cheese.
Tips:
Meal prep: This salad holds up well in the fridge for 2–3 days. Add arugula just before serving for best texture.
Flavor boost: Add chopped Kalamata olives or sun-dried tomatoes for a briny touch.
Grain swap: Works great with quinoa, barley, or brown rice if you don’t have farro.
❓ frequently asked questions FAQs:
Q: Can I serve this cold?
A: Yes! It’s delicious warm, room temp, or chilled — perfect for potlucks or picnics.
Q: How do I toast pine nuts?
A: Heat them dry in a small pan over medium heat for 2–3 minutes, shaking frequently until golden and fragrant.
Q: Is farro gluten-free?
A: No — farro is a type of wheat. Use quinoa or rice for a gluten-free version.
Nutrition Facts
Calories ~350 kcal
Protein :10–12g
Carbohydrates :40g
Fiber :6g
Fat :15g
Saturated Fat: 4g
Sodium :~350mg