Mediterranean Farro Salad

Name: Mediterranean Farro Salad
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 1 cup farro; 2 cups water; 1 cucumber, diced; 1 bell pepper, chopped; 1 cup cherry tomatoes, halved; 1/2 red onion, finely chopped; 1/2 cup feta cheese, crumbled; 1/4 cup fresh parsley, chopped; 1/4 cup kalamata olives, pitted and sliced; 1/4 cup extra virgin olive oil; 1 lemon, juiced; 1 clove garlic, minced; 1 tsp dried oregano; Salt and pepper to taste

Highlighted under: Global Kitchen

I absolutely love making Mediterranean Farro Salad! This dish is a delightful blend of flavors and textures that come alive with every bite. The nutty farro contrasts beautifully with the crisp vegetables, tangy feta cheese, and zesty dressing. It's not just a healthy meal; it’s a vibrant, colorful experience that brightens up any table. I often prepare it as a light lunch or a side dish for dinner, and it never fails to impress. Plus, it’s so easy to make, making it a perfect choice for busy weeknights!

Created by

Winifred Calder

Last updated on 2026-02-08T07:41:36.435Z

When I first stumbled upon the idea of a Mediterranean Farro Salad, I was curious about how the flavors would meld together. After experimenting a few times, I discovered that the secret lies in toasting the farro before cooking it, which enhances its nutty flavor. I also found that a good quality olive oil makes a world of difference in the dressing.

This salad not only tastes amazing but can also be made ahead of time. I've enjoyed it cold and at room temperature, and I've even added leftover grilled chicken for a heartier meal. Each time, it’s always a hit!

Why You'll Love This Mediterranean Farro Salad
Nutty farro paired with fresh vegetables for a satisfying crunch.
Vibrant flavors from herbs, feta, and a zesty lemon dressing.
Versatile dish that works great as a meal prep option or a side.

The Importance of Farro

Farro is not only the star of this Mediterranean Farro Salad but also a nutritional powerhouse. With a rich, nutty flavor and chewy texture, farro adds depth to the dish while providing a significant amount of fiber and protein. When cooking farro, remember to balance the water-to-farro ratio; a good guide is 2 cups of water for every 1 cup of farro. This will ensure that the grains are cooked thoroughly and achieve that desired al dente bite.

When rinsing the farro, it's key to remove any excess starch. This prevents it from becoming gummy during cooking. If you're short on time, you can use quick-cooking farro, which can cut the cooking time down to about 15 minutes. Just keep an eye on it to avoid overcooking, resulting in mushy grains.

Flavor Building with Fresh Ingredients

Using fresh vegetables in this salad not only enhances the flavor but also adds a beautiful pop of color. The crisp cucumber and sweet bell pepper balance the acidity of the tangy feta and lemon dressing, creating a harmonious taste profile. For a vibrant twist, consider adding ingredients like diced avocado for creaminess or roasted red peppers for a smoky note. These additions can elevate your salad while still adhering to its Mediterranean roots.

Don't overlook the impact of the herbs! Fresh parsley brightens the overall flavor, while dried oregano enriches it with a classic Mediterranean touch. If you're looking for a more robust flavor, you could swap the parsley for arugula, adding a peppery kick that complements the other ingredients beautifully.

Serving and Storing Your Salad

Allowing your Mediterranean Farro Salad to chill for at least 15 minutes before serving helps the flavors meld beautifully. For best results, let it rest in the refrigerator for up to two hours. This not only enhances the taste but also ensures an invigorating, chilled experience when served. It's a perfect dish to prepare ahead of time for gatherings, as it can be made a day in advance and stored in an airtight container.

When it comes to leftovers, they can be stored in the fridge for up to three days. To revive the salad, just give it a gentle stir and, if necessary, add a splash of olive oil or lemon juice to freshen it up. The flavors will continue to develop, making it a delightful dish to enjoy over a couple of days.

Ingredients

Gather the following ingredients to create this delicious salad:

Salad Ingredients

1 cup farro
2 cups water
1 cucumber, diced
1 bell pepper, chopped
1 cup cherry tomatoes, halved
1/2 red onion, finely chopped
1/2 cup feta cheese, crumbled
1/4 cup fresh parsley, chopped
1/4 cup kalamata olives, pitted and sliced

Dressing Ingredients

1/4 cup extra virgin olive oil
1 lemon, juiced
1 clove garlic, minced
1 tsp dried oregano
Salt and pepper to taste

Make sure to prep your ingredients beforehand for the best results!

Instructions

Follow these steps to make your Mediterranean Farro Salad:

Cook the Farro

Rinse the farro under cold water. In a medium saucepan, combine the farro and water. Bring to a boil, then reduce heat to low, cover, and simmer for 30 minutes, or until tender. Drain and let cool.

Prepare the Vegetables

While the farro is cooking, prepare the vegetables. Dice the cucumber, chop the bell pepper, halve the cherry tomatoes, and finely chop the red onion. Set aside in a large mixing bowl.

Make the Dressing

In a small bowl, whisk together the olive oil, lemon juice, minced garlic, dried oregano, salt, and pepper until well combined.

Combine Ingredients

Once the farro has cooled, add it to the mixing bowl with the vegetables. Pour the dressing over the salad and toss gently to combine. Add the feta cheese, parsley, and olives, mixing just until combined.

Serve

Chill the salad in the refrigerator for at least 15 minutes before serving. Enjoy as a refreshing meal or side!

Serve chilled or at room temperature for the best flavor!

Pro Tips

For added flavor, consider roasting the cherry tomatoes before adding them to the salad or using grilled vegetables for a smoky taste.

Dietary Customizations

For those who are gluten-sensitive, you can easily substitute farro with quinoa or brown rice, retaining a similar texture while making it gluten-free. Both alternatives offer great nutritional benefits and will still provide that lively crunch you're looking for in a Mediterranean salad.

If you're vegan, simply omit the feta cheese or swap it with a plant-based feta alternative. Nutritional yeast could also be grated on top to provide a cheesy flavor without dairy. This salad is versatile and can easily accommodate different dietary preferences.

Enhancing the Dressing

The dressing is where the zesty flavor comes to life, so don’t hesitate to adjust the ingredients to your taste! If you prefer it spicier, try adding a pinch of red pepper flakes for a gentle kick. Alternatively, a splash of balsamic vinegar can further deepen the flavor profile while still allowing the lemon to shine through.

An important tip when making the dressing is to whisk the olive oil vigorously until it emulsifies with the lemon juice. This will create a silky texture that adheres better to the salad ingredients, ensuring a more cohesive dining experience.

Questions About Recipes

→ Can I use a different grain instead of farro?

Absolutely! Quinoa or barley are great alternatives if you're looking for something different.

→ Can I make this salad ahead of time?

Yes, this salad stores well and can be prepared a day in advance. Just add the feta just before serving to keep it fresh.

→ Is this salad gluten-free?

Farro is not gluten-free, but you can substitute it with gluten-free grains like quinoa.

→ What other vegetables can I add?

Feel free to mix in other vegetables like zucchini, spinach, or even artichokes for a twist!