So, I wanted to tell you about this Mediterranean Farro Salad because it’s one of those dishes that feels fresh and filling at the same time, and it’s really not complicated to put together once you have the ingredients ready. The farro gives it a nice chewy texture, and everything else just mixes in so easily with a simple vinaigrette.
It’s the kind of recipe you can make quickly for lunch when you want something light but satisfying, or you can serve it for dinner as a side dish, and honestly it even works well if you want to pack it up for a potluck or a casual get‑together. And now, let’s move into what Mediterranean Farro Salad actually is.
What is Mediterranean Farro Salad?
Mediterranean Farro Salad is basically a grain‑based salad where farro is the main ingredient, and it’s mixed with fresh vegetables, feta cheese, and a simple Greek vinaigrette. Farro is a chewy, nutty grain that makes the salad feel hearty, so it’s not just light but also filling enough to enjoy as a meal.
This salad is usually served chilled or at room temperature, which makes it really convenient for lunch, dinner sides, or even for taking along to gatherings. Because it has Mediterranean flavors like olive oil, lemon, roasted peppers, and herbs, it feels refreshing and balanced, and it’s a nice change from the usual pasta or rice salads.
Why You’ll Love This Recipe:
Easy to make: The Mediterranean Farro Salad does not take much effort, and once the farro is cooked, everything else is just mixing together, so it feels simple and not stressful.
Fresh and filling: Because it has chewy farro along with crisp vegetables and feta, it feels light but still keeps you full, which makes it nice for lunch or dinner.
Uses everyday ingredients: Most of the things you need like cucumber, onion, olive oil, and lemon are very common, so you don’t have to go searching for anything special.
Great for different occasions: You can serve it as a side dish with dinner, or you can pack it up for a potluck, and it works well for casual meals too.
Beginner-friendly: Even if someone is not very experienced in cooking, the steps are straightforward, and the vinaigrette is just whisking a few things together.
Easy to adjust: You can change the vegetables or add more herbs depending on what you like, so it’s flexible and not strict.
Ingredients Needed:
When you make Mediterranean Farro Salad, the ingredients are all very simple, and each one has its own role in making the salad taste fresh and balanced.
- Farro – gives the salad a chewy texture and makes it filling.
- Cucumber – adds crunch and a refreshing flavor.
- Roasted red peppers – bring a smoky and slightly sweet taste.
- Sun‑dried tomatoes – add tangy flavor and a bit of chewiness.
- Feta cheese – gives a salty and creamy touch.
- Red onion – adds sharpness and a little bite.
- Fresh parsley – brings brightness and freshness.
- Olive oil, lemon juice, and vinegar – make up the light vinaigrette that ties everything together.
💡 Note: For the full ingredient list with exact amounts and measurements, please check the recipe card below.
Step-By-Step Instructions to Make Mediterranean Farro Salad:
Step 1: Cook the Farro
First, you’ll want to get the farro started because that’s the base of the salad. Place it in a pot with stock, and let it cook until the grains feel chewy but not mushy. You’ll notice the farro plumps up and looks slightly glossy when it’s ready. Once it’s done, drain any extra liquid and let it cool down a bit so it doesn’t make the vegetables soggy later.
Step 2: Prepare the Vegetables
While the farro is cooling, you can chop up the cucumber, roasted red peppers, sun‑dried tomatoes, and onion. Try to keep the pieces small so every bite has a mix of flavors. The cucumber should feel crisp, the peppers should look bright, and the onion will add that sharp kick.
Step 3: Make the Vinaigrette
Next, whisk together olive oil, lemon juice, vinegar, and seasonings. The dressing should look smooth and slightly shiny when it’s blended well. Taste it quickly to check if you want more salt or a little extra lemon. This vinaigrette is what ties everything together, so don’t skip it.
Step 4: Combine Everything
Now, transfer the cooled farro into a big bowl and add all the chopped vegetables, feta, and parsley. Pour the vinaigrette over and toss gently until everything looks evenly coated. You’ll see the colors mix nicely, and the salad should feel light but hearty at the same time.
Step 5: Serve and Enjoy
Finally, you can serve the Mediterranean Farro Salad right away or chill it for later. It tastes fresh at room temperature, but it also holds up well in the fridge. The flavors get even better after sitting for a little while, so it’s perfect for making ahead for lunch or dinner.
💡 Note: These steps are just an overview. For detailed quantities, measurements, and exact timings to make this recipe, please check the recipe card below.
Helpful Tips For The Best Results:
Cook farro just right: Make sure the farro is chewy and not mushy, because if it gets too soft then the salad will feel heavy instead of fresh.
Cool before mixing: Let the farro sit for a little while after cooking, because adding hot grains directly to the vegetables can make them lose their crunch.
Balance the vinaigrette: Taste the dressing before adding it, because sometimes a little extra lemon or salt makes the flavors brighter.
Swap ingredients wisely: If you don’t have roasted red peppers, you can use fresh bell peppers, and if feta is too strong, you can try goat cheese instead.
Chop evenly: Keep the vegetable pieces small and similar in size, because that way every bite feels balanced and not awkward.
Tasty Variations to Try:
- Extra herbs: Add fresh mint or basil along with parsley, because it gives the salad a different kind of freshness.
- Protein boost: Mix in chickpeas or grilled chicken if you want to make it more filling for dinner.
- Cheese swap: Try mozzarella pearls instead of feta, because they make the salad softer and less salty.
- Seasonal twist: Use cherry tomatoes in summer or roasted squash in fall, because it keeps the salad interesting all year.
- Vegan option: Leave out the cheese and add more olives or nuts, because it still keeps the flavor strong without dairy.
- Spice kick: Sprinkle a little chili flakes or add jalapeños if you like a bit of heat.
Serving Suggestions:
1. Perfect for lunch:
Mediterranean Farro Salad works really well as a light lunch, because it feels filling but not heavy, and you can easily pack it in a container to take with you.
2. Serve with grilled meats:
This salad pairs well with grilled chicken or fish, because the freshness balances the smoky flavors, and it makes the whole meal feel complete without much effort.
3. Great for gatherings:
It’s also perfect for potlucks or casual dinners, because you can make it ahead, and it stays tasty even after sitting for a while.
4. Add bread on the side:
Serve with warm pita or crusty bread, because it helps soak up the vinaigrette and makes the meal feel more satisfying.
Storage & Reheating Tips:
- How long it keeps: Mediterranean Farro Salad usually stays fresh for a couple of days, and the flavors even blend together more nicely after sitting overnight.
- Best storage method: Keep it in an airtight container in the fridge, because that helps the vegetables stay crisp and prevents the dressing from drying out.
- Simple reheating advice: This salad is best enjoyed cold or at room temperature, but if you prefer it slightly warm, you can let it sit out for a bit or give it a quick toss in a pan just until it feels gently heated.
Frequently Asked Questions (FAQ):
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Can I substitute farro with another grain?
Yes, you can use quinoa, brown rice, or barley if farro is not available, and the salad will still feel hearty.
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Can I make Mediterranean Farro Salad ahead of time?
Yes, you can prepare it a day earlier, and the flavors usually blend together even better after sitting overnight.
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What if the farro feels too soft?
If the grains turn mushy, it usually means they were cooked too long, so next time just check for a chewy bite before draining.
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Is this salad suitable for vegetarians?
Yes, it is vegetarian as written, and if you want it vegan you can simply skip the feta or replace it with olives or nuts.
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Can I adjust the dressing?
Yes, you can add more lemon for brightness or more olive oil if you prefer a milder taste.
Mediterranean Farro Salad
Description
Mediterranean Farro Salad is a fresh and filling grain salad made with chewy farro, crisp vegetables, feta cheese, and a light Greek vinaigrette. It’s simple to prepare, works well for lunch or dinner, and is perfect for potlucks or casual gatherings.
Ingredients
Greek Vinaigrette:
Instructions
- In a medium saucepan, combine 3 cups chicken or vegetable stock with 1 cup uncooked farro (rinsed and drained). Cook on the stovetop until the farro is al dente, about 25 minutes. Drain any excess liquid and let cool for 10 minutes.
- While the farro cools, finely dice 1 large cucumber (seeded), 2/3 cup roasted red peppers, 1/2 cup sun‑dried tomatoes, and 2/3 cup red onion. Chop 1/4 cup fresh parsley.
- In a small bowl, whisk together 3 tablespoons olive oil, 1 tablespoon lemon juice, 1 tablespoon red wine vinegar, 1/4 teaspoon dried oregano, a pinch of garlic powder, a pinch of salt, and a pinch of black pepper until smooth.
- Transfer the cooled farro to a large mixing bowl. Add the diced cucumber, roasted red peppers, sun‑dried tomatoes, red onion, parsley, and 1/2 cup crumbled feta cheese. Pour the vinaigrette over and toss until evenly coated.
- Serve immediately or refrigerate for up to 2 days.
Notes
- Use vegetable stock instead of chicken stock to keep the recipe vegetarian.
- Let farro cool before mixing to avoid wilting the vegetables.
- Taste the vinaigrette before adding; adjust lemon or salt for balance.
Nutrition Facts
Servings 6
Serving Size 1 cup
- Amount Per Serving
- Calories 280kcal
- % Daily Value *
- Total Fat 11g17%
- Saturated Fat 3g15%
- Cholesterol 12mg4%
- Sodium 420mg18%
- Total Carbohydrate 38g13%
- Dietary Fiber 6g24%
- Sugars 5g
- Protein 9g18%
- Vitamin A 450 IU
- Vitamin C 18 mg
- Calcium 120 mg
- Iron 2.4 mg
- Vitamin D 12 IU
* Percent Daily Values are based on a 2,000‑calorie diet, and your daily needs may be higher or lower depending on your lifestyle. Nutrition information is shared only as a general estimate and may not always be fully accurate. If you follow a special diet or have specific health concerns, it’s best to check with a registered dietitian for personalized guidance.
