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 cup cherry tomatoes, halved; 1 cucumber, diced; 1 bell pepper, diced; 1/2 red onion, diced; 1/2 cup black olives, sliced; 1/2 cup feta cheese, crumbled; 1/4 cup fresh parsley, chopped; 1/4 cup olive oil; 2 tablespoons red wine vinegar; 1 lemon, juiced; 1 teaspoon dried oregano; Salt and pepper, to taste

Highlighted under: Cultural World Food Collection

I love making this Mediterranean Farro Salad because it’s a beautiful, vibrant dish that celebrates fresh ingredients. The nutty flavor of farro pairs perfectly with crisp vegetables, aromatic herbs, and tangy dressing. It’s not just a salad; it’s a hearty meal that can easily be customized based on what’s in my fridge. I enjoy serving it as a side at barbecues or as a light lunch with some added protein. It’s refreshing, filling, and keeps well in the fridge for those busy days!

Created by

Ophelia Turner

Last updated on 2026-02-08T08:49:35.608Z

Whenever I whip up this Mediterranean Farro Salad, I’m reminded of sunny days and simple pleasures. The combination of textures and flavors is delightful; the chewiness of farro, the crunch of fresh vegetables, and the zing of lemon juice come together perfectly. My secret? Rinse the farro well before cooking to ensure each grain remains separate and fluffy!

I also love adding a touch of feta cheese, which brings a salty creaminess that elevates the salad. It’s great for meal prep too—making it on a Sunday means I have tasty lunches ready for the week. Plus, it tastes even better the next day!

You will love this recipe because
It's a wholesome blend of flavors and textures that energizes your day.
The salad is versatile and can easily adapt to seasonal ingredients.
Perfectly portable for lunches or picnics, it stays fresh for days.

Unlocking Farro's Full Potential

To bring out the best in farro, it's essential to understand its cooking process. Start by allowing the farro to soak in water for about 30 minutes before cooking. This not only reduces cooking time, but also enhances the nutty flavor and chewy texture we love in salads. When boiled, aim for al dente farro, which typically cooks in 25 to 30 minutes. Keep an eye on it to prevent mushiness, as overcooked grains can lose their delightful bite.

After cooking, let the farro cool completely before adding it to your salad. This can be expedited by rinsing it under cold water, which also helps to wash away any excess starch. Cooling the grains is key to keeping the final salad vibrant and fresh. If you have any leftovers, they can be stored in an airtight container in the fridge for 3-5 days, making this not only a nutritious choice but also a convenient one.

Perfecting the Dressing

The dressing is where you can truly elevate this Mediterranean Farro Salad. For a smooth and luscious texture, whisk the dressing ingredients vigorously until they are well combined and emulsified. This emulsification creates a beautifully cohesive dressing that clings to each ingredient, ensuring every bite bursts with flavor. Adjust the acidity with more lemon juice or vinegar based on your taste preference—some might prefer a tangier profile, while others enjoy a milder taste.

Don't hesitate to experiment with the herbs and spices in your dressing as well. Adding fresh herbs like dill or basil can introduce a new layer of flavor that resonates with the ingredients you've chosen for your salad. Remember to let the salad sit for about 10 minutes after adding the dressing; this resting time allows the farro and vegetables to absorb the dressing, enhancing their flavors. I often find my salads taste even better the next day!

Endless Variations

This Mediterranean Farro Salad is versatile, making it easy to customize based on your preferences or what's available in your fridge. You can swap farro for other grains like quinoa or couscous if desired, though these will change the texture slightly. With the basic ingredients as your canvas, feel free to add other seasonal vegetables such as roasted zucchini or artichokes for a unique twist. Adding chickpeas or grilled chicken can also enhance the protein content for a heartier meal.

If you prefer a vegan option, substitute feta cheese with a dairy-free cheese alternative or simply omit it altogether. Nuts like toasted pine nuts or chopped walnuts can contribute both crunch and nutrition, while sunflower seeds provide a delightful flavor. Don't be afraid to experiment; each variation can lead to a delightful new version of this already fantastic salad!

Ingredients

Ingredients for Mediterranean Farro Salad

Salad Ingredients

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

Dressing

1/4 cup olive oil
2 tablespoons red wine vinegar
1 lemon, juiced
1 teaspoon dried oregano
Salt and pepper, to taste

Make sure all ingredients are prepped and ready before combining.

Instructions

Steps to Prepare Mediterranean Farro Salad

Cook Farro

In a saucepan, bring the water to a boil. Add the farro and reduce the heat to low. Cover and simmer for 25 minutes or until tender. Drain and let cool.

Prepare Dressing

In a small bowl, whisk together olive oil, red wine vinegar, lemon juice, oregano, salt, and pepper. Adjust seasoning to taste.

Combine Ingredients

In a large bowl, mix the cooked farro, cherry tomatoes, cucumber, bell pepper, red onion, olives, feta, and parsley.

Add Dressing

Drizzle the dressing over the salad and toss gently to combine. Let it sit for 10 minutes to allow the flavors to meld.

Serve chilled or at room temperature, enjoying the refreshing flavors!

Pro Tips

For extra protein, consider adding grilled chicken or chickpeas. Swap out vegetables based on what you have on hand, like adding spinach or artichokes for variation.

Serving Suggestions

This Mediterranean Farro Salad makes for an impressive side dish at barbecues or potlucks. It pairs wonderfully with grilled meats, fish, or vegetables for a balanced meal. I often serve it chilled for a refreshing touch, especially on warm days. Alternatively, you can toss in some protein like grilled chicken or shrimp to create a filling main course, making it perfect for a light lunch or dinner.

For an even heartier meal, consider serving the salad alongside a warm, crusty bread. The bread allows you to scoop up the salad easily, enhancing the dining experience, while complementing the flavors of the ingredients. Drizzling a bit of balsamic glaze on top can also elevate the presentation while providing a sweet contrast to the tangy dressing.

Make-Ahead and Storage

One of the best aspects of this salad is its make-ahead nature. You can prepare the farro and chop the vegetables a day in advance, storing them separately in the fridge until you're ready to combine them. This not only saves time but also ensures the vegetables remain crisp when mixed with the dressing. Keep the dressing in a separate jar to maintain its freshness and prevent sogginess until serving.

If you do have leftovers, they store well in the refrigerator for up to five days. To refresh the salad before serving, consider drizzling a touch of olive oil or squeezing fresh lemon juice to revitalize the flavors. If the salad seems dry, rehydrating it with a little dressing will enhance its taste. Enjoy this salad throughout the week without sacrificing flavor or texture!

Troubleshooting Tips

If you find your farro comes out too gummy, it may be because it was cooked for too long or it wasn't rinsed properly before cooking. Remember to monitor the cooking time and check for that desirable al dente bite. If you accidentally overcook it, using it in soups or as a base for grain bowls can help salvage the texture.

Another common issue is underseasoning. Given the hearty nature of farro, it has a tendency to absorb flavors; therefore, taste frequently and adjust seasoning accordingly. If your salad ends up too salty, adding a bit more cucumber or tomatoes can help balance out the flavors. Remember, the goal is a harmonious blend of textures and flavors that come together beautifully.

Questions About Recipes

→ Can I use a different grain instead of farro?

Yes, quinoa or barley can be great substitutes if you prefer.

→ How long does this salad last in the fridge?

It keeps well for about 3-4 days in an airtight container.

→ Can I make this salad ahead of time?

Absolutely! It actually tastes better after the flavors have had time to mingle.

→ Is this salad suitable for vegans?

Yes, just omit the feta cheese for a delicious vegan version!