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 1/2 cups water; 1 cup cherry tomatoes, halved; 1 cucumber, diced; 1 bell pepper, diced; 1/4 red onion, finely chopped; 1/2 cup feta cheese, crumbled; 1/4 cup fresh parsley, chopped; 1/4 cup fresh mint, chopped; 1/4 cup olive oil; 2 tablespoons lemon juice; 1 teaspoon garlic, minced; Salt and pepper to taste

Highlighted under: Healthy Balance Meals

I love whipping up this Mediterranean Farro Salad for a refreshing and nutritious meal. The nutty flavor of farro combined with the freshness of vegetables and herbs creates a delightful dish that sings of the Mediterranean. It’s not only filling but also packed with vitamins and minerals, making it a perfect go-to for light lunches or picnics. I often enjoy it as a side or topped with grilled chicken or chickpeas for added protein. You’ll be amazed at how simple and satisfying it is!

Created by

Noelle Chambers

Last updated on 2026-02-07T23:44:35.426Z

Preparing this Mediterranean Farro Salad became a weekend ritual for me, especially during summer when I crave something light yet satisfying. I discovered that toasting the farro before cooking it enhances its nutty flavor, which makes all the difference in taste. This small step elevates the entire dish!

As I experimented with various combinations of vegetables and dressings, I found that fresh herbs like parsley and mint brought a refreshing brightness that made the salad pop. Mixing in a tangy lemon vinaigrette added just the right amount of zing, making it a crowd-pleaser at gatherings.

Why You'll Love This Mediterranean Farro Salad
Nutty farro adds a hearty texture and flavor
Packed with fresh vegetables and vibrant herbs
Easily customizable for personal taste
Perfect for meal prep and stays delicious for days

Understanding Farro

Farro is an ancient grain that not only brings a chewy texture to this Mediterranean Farro Salad but also delivers a nutty flavor that complements fresh vegetables beautifully. When you cook farro, you want it to retain a slight bite, known as "al dente." This means cooking it just until it's tender, around 25 to 30 minutes, but be sure to taste it a few minutes before the timer goes off. Overcooking can lead to a mushy texture that detracts from the salad's overall satisfaction.

There are different types of farro available, such as spelt farro and emmer farro. Spelt farro cooks faster and is slightly nuttier, while emmer farro has a richer flavor and takes longer to prepare. If you're looking for a quicker option, you can also find quick-cooking farro in stores, which cuts down on prep time without sacrificing too much flavor.

The Role of Fresh Ingredients

The fresh vegetables in this salad are key players in achieving a well-balanced dish filled with vibrant colors and flavors. Cherry tomatoes add a juicy sweetness that contrasts nicely with the crisp cucumber and the crunch of bell pepper. When selecting your peppers, try the tri-color variety for visual appeal and a hint of sweetness, but feel free to use whichever color you prefer.

Herbs like parsley and mint play a significant role in enhancing the salad's flavor profile. Fresh herbs induce brightness and a refreshing quality, elevating the overall taste. If you find one of the herbs isn’t available, you can easily substitute with fresh basil for a different yet delicious twist. I enjoy incorporating a little more mint than parsley for that aromatic burst, but adjust based on your palate.

Storing and Serving Suggestions

This Mediterranean Farro Salad is a fantastic make-ahead option, perfect for meal-prepping lunches. It can be stored in an airtight container in the refrigerator for up to 4 days. The flavors will deepen and meld together as it sits, providing a more robust taste on the second or third day. If you find it a bit dry after refrigeration, simply drizzle some extra olive oil or a splash of lemon juice to refresh it before serving.

To serve, consider elevating the dish by topping it with grilled proteins such as chicken, shrimp, or even marinated tempeh or chickpeas for a vegetarian option. Adding a sprinkle of extra feta right before serving not only enhances flavor but also adds that beautiful touch of creaminess. For a dinner party, serve the salad on a large platter garnished with lemon wedges for guests to squeeze over their portions.

Ingredients

Gather these fresh ingredients to create a nutritious Mediterranean Farro Salad.

Salad Ingredients

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

Dressing Ingredients

1/4 cup olive oil
2 tablespoons lemon juice
1 teaspoon garlic, minced
Salt and pepper to taste

Once you have all the ingredients, you'll be ready to create a delightful salad!

Instructions

Follow these simple steps to make your Mediterranean Farro Salad.

Cook the Farro

Rinse the farro under cold water and then toast it in a medium pot over medium heat for about 3 minutes. Add 2 1/2 cups of water and a pinch of salt, and bring to a boil. Reduce the heat and let it simmer for 25-30 minutes until tender. Drain any excess water and let it cool.

Prepare the Vegetables

While the farro is cooking, prep the vegetables. Chop the cherry tomatoes, cucumber, bell pepper, and red onion, and place them in a large salad bowl.

Make the Dressing

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

Combine Everything

Once the farro has cooled, add it to the bowl with the chopped vegetables. Pour the dressing over the salad and toss gently to combine. Add the feta cheese, parsley, and mint, and give it another gentle toss.

Serve the salad chilled or at room temperature for a refreshing meal!

Pro Tips

You can customize this salad by adding grilled chicken, chickpeas, or your favorite nuts for extra protein and crunch. It also makes for excellent leftovers—just store in an airtight container in the fridge for up to three days.

Variations to Try

While the classic Mediterranean flavors shine in this farro salad, feel free to switch things up. Add in seasonal vegetables such as roasted zucchini or bell peppers if you want a more charred flavor. If you're looking for a tangy kick, consider tossing in olives or pickled red onions; they add a delightful contrast to the grains and freshness of the salad.

For a protein boost, try incorporating cooked quinoa or even barley if you're looking for a different grain experience. Both work well with the flavors in this salad and can diversify your nutrient intake. If you're going vegan, simply omit the feta cheese and consider using nutritional yeast for a cheesy flavor without dairy.

Troubleshooting Tips

If you notice your farro is turning mushy during cooking, it's likely that it was cooked too long or had too much water. Always start with the right ratio of water to farro, and remember to taste for doneness a few minutes early. If you find that you've overcooked it, try blending it into a dip or stew rather than discarding it—cooked farro can also provide thickness to soups when blitzed.

Another common issue is that the salad can taste bland if not seasoned properly. Don’t shy away from adjusting the salt or adding more herbs and lemon juice according to your taste preference. Remember, seasonings can be adjusted and can greatly enhance the freshness and nutty flavors present in the salad. A sprinkle of red pepper flakes can also add a delightful spark!

Questions About Recipes

→ Can I use different grains instead of farro?

Yes! Quinoa, barley, or even bulgur wheat would work great as alternatives.

→ How long does this salad last in the fridge?

The salad can last up to three days in the fridge. Just keep the dressing separate until ready to serve for best freshness.

→ Can I make this salad vegan?

Absolutely! Simply omit the feta cheese or substitute it with a vegan cheese alternative.

→ Is farro gluten-free?

No, farro contains gluten. For gluten-free options, consider using quinoa or another gluten-free grain.