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, rinsed and drained; 2 cups water; 1 cup cherry tomatoes, halved; 1 cucumber, diced; 1 bell pepper, diced; 1/2 red onion, finely chopped; 1/2 cup parsley, chopped; 1/4 cup feta cheese, crumbled; 1/4 cup Kalamata olives, pitted and halved; 1/4 cup olive oil; 2 tablespoons lemon juice; 1 teaspoon dried oregano; Salt and pepper to taste

Highlighted under: Healthy Home Plates

I love making Mediterranean Farro Salad for its vibrant flavors and wholesome ingredients. This salad not only showcases the nutty goodness of farro but also includes fresh vegetables and a tangy dressing that brings everything together. It’s perfect as a refreshing side dish or a light main course. Whenever I prepare this dish, I’m reminded of warm summer evenings spent with friends, enjoying the Mediterranean sun. Plus, it’s simple to customize with whatever veggies you have on hand!

Created by

Keira Dalton

Last updated on 2026-02-08T07:19:36.270Z

When I first discovered farro, I was drawn to its chewy texture and nutty flavor. Combining it with fresh veggies in this Mediterranean Farro Salad creates a delightful experience in every bite. I often add in some crumbled feta cheese or olives for that extra oomph!

This recipe is all about balancing flavors. The lemon juice in the dressing brightens up the dish, cutting through the richness of the olive oil. I recommend letting the salad rest for at least 20 minutes after mixing to allow the flavors to meld beautifully.

Why You'll Love This Recipe
Nutty farro pairs beautifully with fresh, crisp vegetables
Zesty lemon dressing brings a refreshing tang
Versatile and can be served warm or chilled

The Importance of Farro

Farro is a whole grain that brings not only a delightful nutty flavor but also a chewy texture to your salad. This ancient grain is packed with fiber, making it a fantastic addition for those looking to enhance their diet with wholesome ingredients. Choosing high-quality farro can make a noticeable difference; look for 'pearled' farro for a faster cooking time or 'whole' farro if you prefer a more complex chew. Cooking it perfectly requires a balance—keep an eye on it, as overcooking can lead to mushiness, while undercooking leaves it too hard.

When cooked properly, farro should be tender but still slightly al dente. This quality allows it to hold its shape in the salad, preventing it from becoming soggy when mixed with the dressing and vegetables. If you anticipate having leftovers, consider cooking slightly under the recommended time, as the farro will continue to absorb moisture and become softer when stored.

Vegetable Variability

The beauty of Mediterranean Farro Salad lies in its adaptability. While cherry tomatoes, cucumbers, and bell peppers are delicious, feel free to experiment with seasonal vegetables like zucchini or roasted red peppers for added depth. For a protein boost, consider adding chickpeas or white beans; they complement the salad's Mediterranean theme beautifully and can turn it into a stand-alone meal. Just make sure that any additional ingredients are cut into similar sizes for an even distribution and pleasant eating experience.

When preparing the vegetables, aim for uniform dice—about half an inch for the cucumbers and bell peppers—to ensure every bite is flavorful and balanced. Ensuring your vegetables are fresh and crisp not only enhances the overall texture but also keeps the salad vibrant. If you're using heartier vegetables like carrots, slicing them very thinly will help them blend seamlessly with the other ingredients.

Dressing Dynamics

The dressing is a crucial element of this salad. The combination of olive oil, lemon juice, and dried oregano creates a bright, zesty flavor that elevates the dish. Fresh lemon juice will lend a more vibrant flavor compared to bottled, so if possible, squeeze it fresh just before mixing. Additionally, feel free to adjust the acidity level according to your taste; a splash of red wine vinegar can also add a nice kick.

When tossing the salad with the dressing, do so gently to avoid breaking apart the feta cheese and olives. My tip is to use a large bowl and a folding motion, which helps to evenly coat all the ingredients without creating mushy textures. Allowing the salad to sit for 20 minutes before serving enables the flavors to meld beautifully, making every bite as delicious as possible.

Ingredients

Salad Ingredients

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

Dressing Ingredients

1/4 cup olive oil
2 tablespoons lemon juice
1 teaspoon dried oregano
Salt and pepper to taste

Feel free to customize this salad with your favorite vegetables!

Instructions

Cook the Farro

In a medium saucepan, combine farro and water. Bring to a boil, then reduce heat to low and simmer for 30 minutes, or until tender. Drain excess water and set aside to cool.

Prepare the Vegetables

While the farro is cooking, chop the cherry tomatoes, cucumber, bell pepper, red onion, and parsley. Set aside.

Make the Dressing

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

Combine Everything

In a large bowl, combine cooled farro, chopped vegetables, feta cheese, and olives. Drizzle with dressing and toss gently to combine.

Serve

Let the salad rest for at least 20 minutes before serving to enhance the flavors. Enjoy chilled or at room temperature!

This salad can be stored in the fridge for a few days, making it great for meal prep!

Pro Tips

For added protein, consider adding grilled chicken or chickpeas. This salad is also delicious with a sprinkle of crushed red pepper for some heat.

Make-Ahead and Storage

This Mediterranean Farro Salad makes for a fantastic make-ahead dish. You can prepare the farro and chop the vegetables a day in advance, storing each component separately in airtight containers in the refrigerator. This way, the ingredients maintain their individual textures and freshness. The salad can be assembled just before serving, ensuring everything is crisp and colorful.

If you have leftovers, store them in an airtight container in the fridge for up to three days. Keep in mind that the dressing may cause the vegetables to soften over time. If too much moisture accumulates, you can refresh the salad by adding a splash of olive oil or a squeeze of fresh lemon juice just before serving.

Serving Suggestions

This salad can be enjoyed on its own or paired with a variety of proteins. It goes beautifully alongside grilled chicken, fish, or even as a bed for roasted vegetables. For a vegetarian option, consider serving it with grilled halloumi or a dollop of hummus on the side to tie in more Mediterranean flavors.

For a more substantial meal, try adding quinoa or couscous to the farro base, creating a mix of grains that offers different textures and flavors. You can also incorporate nuts like toasted pine nuts or almonds for a delightful crunch. Whatever your choice, the versatility of this salad makes it a great addition to any table.

Questions About Recipes

→ Can I make this salad ahead of time?

Yes, this salad can be made ahead of time. Just keep the dressing separate until you’re ready to serve to maintain freshness.

→ Is farro gluten-free?

No, farro is not gluten-free as it is a type of wheat. For a gluten-free option, try quinoa or brown rice.

→ What can I substitute for feta cheese?

You can use goat cheese, or for a dairy-free option, try crumbled tofu or nutritional yeast.

→ How do I store leftovers?

Store leftovers in an airtight container in the refrigerator for up to three days. Make sure to add extra dressing before serving if needed.