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; 1/2 red onion, finely chopped; 1 bell pepper, diced; 1/2 cup feta cheese, crumbled; 1/4 cup kalamata olives, pitted and sliced; 1/4 cup fresh parsley, chopped; 3 tablespoons olive oil; 2 tablespoons red wine vinegar; 1 teaspoon dried oregano; Salt and pepper to taste

Highlighted under: World Flavor Stories

I absolutely love making Mediterranean Farro Salad whenever I need a refreshing and hearty dish that's easy to prepare. With its delightful blend of textures and flavors from the farro, fresh vegetables, and zesty dressing, it quickly becomes a favorite in our household. Not only is it a beautiful dish, but it is also packed with nutrients, and it lends itself well to meal prep. I enjoy serving it cold, straight from the fridge, making it perfect for warm days or as a work lunch.

Created by

Daisy Webb

Last updated on 2026-02-08T05:11:36.050Z

When I first discovered farro, I was instantly captivated by its nutty flavor and chewy texture. I often experiment with different salad combinations, but my Mediterranean Farro Salad quickly became a staple. The combination of crunchy cucumber, juicy tomatoes, and creamy feta cheese offers an exciting contrast that keeps each bite interesting.

A tip I learned is to let the farro cool before mixing it with the vegetables. This prevents the dressing from wilting the greens and keeps everything crisp—you want that crunch to shine through in every mouthful.

Why You Will Love This Recipe
Nutty farro complements the freshness of vegetables.
Great for meal prep, stays delicious for days.
Versatile and can be customized with your favorite toppings.

Understanding Farro

Farro is a whole grain that not only brings a delightful nutty flavor to the Mediterranean Farro Salad but also provides essential nutrients such as fiber and protein. When cooking farro, it’s important to select the right type; pearled farro cooks faster than whole grain varieties, usually requiring about 30 minutes instead of 50. You can check for doneness by tasting a few grains; they should have a slight chew but not be hard.

When preparing farro, remember to rinse it thoroughly under cold water to remove any debris and prevent it from clumping together during cooking. After draining, I like to let it cool for a bit before mixing it with the vegetables to prevent them from wilting or becoming soggy in the salad.

Customizing Your Salad

One of the best aspects of Mediterranean Farro Salad is its versatility. You can easily incorporate additional ingredients like diced cucumbers, artichoke hearts, or even roasted vegetables for a heartier dish. If you're looking to elevate the flavors, consider adding a handful of capers or swapping out the feta for crumbled goat cheese or even a dairy-free cheese alternative.

If you're vegan or dairy-free, simply replace the feta cheese with avocado or a sprinkle of nutritional yeast to maintain a cheesy flavor profile. Don't hesitate to play around with the dressing as well; adding a squeeze of fresh lemon juice or some chopped garlic can bring an extra zest that pairs wonderfully with the salad's fresh ingredients.

Meal Prep and Storage Tips

This Mediterranean Farro Salad is ideal for meal prep because it holds up incredibly well in the refrigerator. After assembling, it can be stored in an airtight container for up to five days. Just be sure to mix in the dressing right before serving to keep the salad crisp and vibrant without becoming mushy.

If you want to make it ahead of time for a gathering or for lunches throughout the week, consider portioning it into individual servings. This also makes it super easy to grab and go. Additionally, if you're planning to freeze any leftovers, keep in mind that while the farro can freeze, some of the vegetables may lose their texture, so it’s best to enjoy the fresh salad right after preparing.

Ingredients

Gather these fresh ingredients to create a delicious Mediterranean Farro Salad:

Salad Ingredients

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

Dressing Ingredients

3 tablespoons olive oil
2 tablespoons red wine vinegar
1 teaspoon dried oregano
Salt and pepper to taste

With these ingredients prepared, you're ready to whip up a delicious salad that bursts with flavor!

Instructions

Follow these simple steps to create your Mediterranean Farro Salad:

Cook the Farro

In a medium saucepan, bring water to a boil and add the farro. Reduce heat and simmer for about 30 minutes or until tender. Drain and let cool.

Prepare the Vegetables

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

Make the Dressing

In a small bowl, whisk together olive oil, red wine vinegar, oregano, salt, and pepper until combined.

Combine Everything

In a large bowl, mix the cooked farro with the prepared vegetables, olives, and feta cheese. Drizzle the dressing over the salad and toss gently to combine.

Serve

Serve immediately or let the salad chill in the refrigerator for flavors to meld. Enjoy your refreshing Mediterranean Farro Salad!

Your Mediterranean Farro Salad is now ready to be enjoyed!

Pro Tips

For added protein, consider including chickpeas or grilled chicken. Additionally, feel free to substitute or add other vegetables based on your preference or what you have on hand.

Serving Suggestions

To serve this dish, try pairing it with grilled chicken or shrimp for protein, making it a complete meal. The salad acts as a refreshing side to any main course or can stand alone as a fulfilling lunch. I love to serve it alongside hummus and pita bread for a delightful Mediterranean spread.

For added crunch, consider topping the salad with some roasted nuts or seeds before serving. A sprinkle of toasted pine nuts or sunflower seeds can enhance the texture and add extra flavor profiles to the dish.

Tackling Common Issues

A common issue when preparing farro is overcooking, which can lead to a mushy texture; keep a close eye on the cooking time and start checking for doneness around the 25-minute mark. If you happen to overcook it, do not worry; use a little lemon juice or vinegar to brighten the flavors and mask any softness.

Another potential pitfall is having a salad that feels too dry. To prevent this, ensure your dressing is adequately mixed and consider adding more olive oil or a splash of vegetable broth to moisten it up after refrigeration.

Questions About Recipes

→ Can I make this salad ahead of time?

Yes! This salad actually tastes better after a day in the refrigerator as the flavors meld together.

→ Is farro gluten-free?

No, farro is a type of wheat and is not gluten-free. For a gluten-free option, try using quinoa.

→ Can I add protein to this salad?

Absolutely! Grilled chicken, shrimp, or chickpeas are excellent additions for extra protein.

→ How long will leftovers last?

Leftovers can be stored in an airtight container in the refrigerator for up to 3 days.