This Mediterranean Farro Salad is the perfect balance of fresh vegetables, hearty whole grains, and bold Mediterranean flavors. Made with chewy farro, crisp cucumbers, juicy tomatoes, briny olives, and creamy feta, this salad is tossed in a bright lemon vinaigrette that brings everything together. It’s light yet satisfying, making it ideal for lunch, dinner, or a flavorful side dish.
Farro is a nutrient-rich ancient grain known for its nutty flavor and pleasantly chewy texture. It holds up beautifully in salads, making this dish perfect for meal prep or make-ahead meals. Unlike leafy salads that wilt quickly, farro-based salads actually improve in flavor as they sit, allowing the dressing and herbs to fully absorb into the grains.
This Mediterranean farro salad is incredibly versatile and fits seamlessly into many diets. It can be enjoyed as a vegetarian main dish, paired with grilled chicken or fish, or served as a healthy side at picnics, potlucks, and summer gatherings. The combination of fresh herbs, citrus, and olive oil delivers classic Mediterranean flavors that are both wholesome and satisfying.
Whether you’re looking for a healthy lunch idea, an easy grain salad, or a Mediterranean-inspired recipe packed with flavor, this farro salad checks all the boxes. Simple to prepare, full of texture, and naturally colorful, it’s a recipe you’ll come back to again and again—especially when you want something fresh, nourishing, and delicious.
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Farro Mediterranean Salad
This Farro Mediterranean Salad is fresh, hearty, and bursting with classic Mediterranean flavors. Chewy farro is tossed with crisp vegetables, briny olives, creamy feta, and a bright lemon-herb vinaigrette. It’s perfect as a light lunch, healthy side dish, or make-ahead meal prep option.
- Total Time: 40 minutes
- Yield: 4 servings 1x
Ingredients
1 cup uncooked farro
3 cups water or vegetable broth
1 cup cherry tomatoes, halved
1 cup cucumber, diced
1/3 cup red onion, finely diced
1/2 cup Kalamata olives, sliced
1/3 cup crumbled feta cheese
1/4 cup fresh parsley, chopped
2 tablespoons fresh mint, chopped (optional)
Lemon Vinaigrette:
1/4 cup extra virgin olive oil
2 tablespoons fresh lemon juice
1 teaspoon lemon zest
1 clove garlic, minced
1/2 teaspoon dried oregano
Salt and black pepper, to taste
Instructions
Rinse farro under cold water. Combine farro and water (or broth) in a saucepan and bring to a boil.
Reduce heat, cover, and simmer for 20–25 minutes until tender but chewy. Drain excess liquid and let cool.
In a large bowl, combine cooled farro, tomatoes, cucumber, red onion, olives, feta, parsley, and mint.
In a small bowl, whisk together olive oil, lemon juice, zest, garlic, oregano, salt, and pepper.
Pour dressing over the salad and toss gently to combine.
Taste and adjust seasoning. Serve immediately or chill for later.
Notes
Cooking Tips
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Let the farro cool completely before mixing to keep the vegetables crisp.
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Use vegetable broth instead of water for extra flavor.
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For best taste, let the salad rest for 15–20 minutes before serving so flavors meld.
Variations
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Protein Boost: Add grilled chicken, shrimp, or chickpeas.
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Vegan Option: Omit feta or substitute with dairy-free feta.
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Extra Veggies: Toss in roasted red peppers, artichoke hearts, or sun-dried tomatoes.
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Gluten-Free Swap: Replace farro with quinoa or brown rice.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
Nutrition
- Serving Size: 1 serving
- Calories: 310
- Sodium: 480mg
- Fat: 16g
- Saturated Fat: 4g
- Carbohydrates: 34g
- Fiber: 6g
- Protein: 9g
