Mediterranean Farro Salad

Name: Mediterranean Farro Salad
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 4 servings
Ingredients: 1 cup farro; 2 cups water; 1 cucumber, diced; 1 bell pepper, diced; 1 cup cherry tomatoes, halved; 1/4 red onion, finely chopped; 1/2 cup kalamata olives, pitted and sliced; 1/2 cup feta cheese, crumbled; 1/4 cup fresh parsley, chopped; Salt and pepper to taste; 1/4 cup olive oil; 2 tablespoons red wine vinegar; 1 tablespoon fresh lemon juice; 1 teaspoon dried oregano; 1 garlic clove, minced; Salt and pepper to taste

Highlighted under: Cultural Cuisine

I absolutely love making this Mediterranean Farro Salad during the warmer months. It’s so refreshing and vibrant, packed with wholesome ingredients that truly capture the essence of Mediterranean cuisine. The nutty flavor of farro pairs perfectly with the fresh vegetables and zesty dressing, creating a dish that is both filling and nutritious. Whether I serve it as a side or a light main dish, it never fails to impress. Plus, meal prep is a breeze since this salad stores wonderfully in the fridge for days.

Created by

Abigail Foster

Last updated on 2026-02-08T03:47:35.586Z

When I first tried making Mediterranean Farro Salad, I was surprised at how easy it was to bring those vibrant Mediterranean flavors to my kitchen. The key is using high-quality ingredients and allowing the farro to soak up the flavors of the dressing and vegetables. I love adding a splash of lemon juice, which brightens the whole dish.

As I experimented, I discovered that letting the salad sit for at least 30 minutes before serving makes a huge difference in taste. This allows the farro to absorb all the flavors, making each bite a delightful fusion of tastes.

Why You Will Love This Recipe
Nutty farro paired with fresh, crisp vegetables
Bright and tangy dressing elevates the flavors
Perfect for meal prep and tastes even better the next day

Understanding Farro

Farro is an ancient grain known for its delightful nutty flavor and chewy texture, making it a fantastic base for salads like this Mediterranean Farro Salad. When cooking farro, it's essential to choose the right type; there are three main varieties: hulled, semi-pearled, and pearled. Hulled farro retains the most nutrients but takes the longest to cook, while pearled farro, which is polished, cooks faster but has fewer nutrients. For this recipe, I recommend using semi-pearled farro, which balances cooking time and texture beautifully.

To achieve the best flavor and texture, be sure to rinse the farro before cooking. This removes any residual dust and enhances its nuttiness. Once cooked, the farro should be tender yet firm to the bite. If you find your farro too soft after cooking, it may have been overcooked, so monitor it closely during the last few minutes of simmering.

The Role of Fresh Ingredients

Using fresh, high-quality ingredients is crucial in this Mediterranean Farro Salad. Cucumber provides a refreshing crunch, while the bell pepper adds a natural sweetness and vibrant color. Cherry tomatoes not only contribute acidity but also help in balancing the richness of the olives and feta. I recommend using ripe, in-season tomatoes for the best flavor. For a burst of freshness, consider adding finely chopped mint or basil to the mix, complementing the existing herbs and enhancing the Mediterranean flair.

It’s also important to choose the right olives. Kalamata olives are ideal due to their rich, briny flavor, but you can substitute with other varieties like Castelvetrano or green olives if you prefer. Just be aware that each type of olive has a distinct taste, and switching them can alter the flavor profile of your salad significantly.

Making Ahead and Customizing

One of the best parts about this Mediterranean Farro Salad is its make-ahead friendly nature. You can prepare the salad a day in advance, allowing the flavors to deepen and meld together beautifully. Just be sure to store it in an airtight container in the refrigerator after chilling it for at least 30 minutes, as this helps preserve the freshness of the vegetables. The salad will keep well for up to four days, making it an excellent choice for meal prep or even a packed lunch.

Feel free to customize this salad based on your preferences or what's available in your pantry. You can swap farro with other grains like quinoa or barley, and feel free to add additional veggies such as roasted zucchini or steamed broccoli. If you want to add protein, grilled chicken, chickpeas, or even tuna can be great complements. This flexibility not only keeps the meal exciting, but it also caters to various dietary needs.

Ingredients

Gather these fresh ingredients to make your salad:

Salad Ingredients

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

Dressing

1/4 cup olive oil
2 tablespoons red wine vinegar
1 tablespoon fresh lemon juice
1 teaspoon dried oregano
1 garlic clove, minced
Salt and pepper to taste

Make sure to use the freshest ingredients for the best flavor!

Instructions

Follow these steps for an easy and delicious salad:

Cook the Farro

Rinse the farro under cold water. In a saucepan, combine farro and water. Bring to a boil, then reduce heat and let it simmer for about 25 minutes or until tender. Drain any excess water and let it cool.

Prepare the Dressing

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

Combine the Ingredients

In a large mixing bowl, combine the cooled farro, cucumber, bell pepper, cherry tomatoes, red onion, olives, feta, and parsley. Pour the dressing over the salad and mix well.

Chill and Serve

Allow the salad to sit for at least 30 minutes in the refrigerator for the flavors to meld together. Serve chilled or at room temperature.

Enjoy your refreshing Mediterranean Farro Salad!

Pro Tips

To add more protein, consider mixing in chickpeas or grilled chicken. Adjust ingredients based on your preferences and what's in season.

Serving Suggestions

This Mediterranean Farro Salad is incredibly versatile. It can be served on its own as a light main dish, or paired with grilled meats or fish for a heartier meal. Consider serving it alongside grilled lemon chicken or lamb skewers to enhance its Mediterranean theme. If you're hosting a gathering, this salad makes a vibrant addition to a buffet spread and is sure to impress your guests.

For a more filling version, consider turning this salad into a grain bowl, layering it with a scoop of hummus or tzatziki on the bottom. Top with additional fresh herbs and a squeeze of lemon for an explosion of flavor that truly elevates the dish.

Troubleshooting Tips

If you find your farro is mushy, it's likely that it was cooked for too long. To remedy this in future batches, start checking for doneness about 20 minutes in, as the exact timing can vary based on the brand and type of farro. On the other hand, if your farro is still too chewy after 25 minutes, you can always add a little more water and continue cooking until it reaches your desired texture.

Another common issue might be a salad that feels bland. If that happens, don't hesitate to boost the flavor with more seasoning or an extra squeeze of lemon juice. Taste as you go, adjusting the salt and pepper or adding more dressing to achieve that perfect balance.

Questions About Recipes

→ Can I make this salad ahead of time?

Yes, this salad is perfect for meal prep! It can be made a day in advance and tastes even better after the flavors meld.

→ What can I substitute for farro?

You can substitute farro with quinoa or barley for a different texture while still maintaining a nutritious option.

→ How long will leftovers last?

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

→ Is this recipe gluten-free?

No, farro contains gluten. For a gluten-free option, use quinoa or brown rice instead.