Mediterranean Farro Salad

Why You’ll Love This Recipe

Mediterranean Farro Salad is a wholesome, refreshing dish packed with nutty farro, crisp vegetables, briny olives, and tangy feta cheese, all tossed in a zesty lemon-oregano vinaigrette. It’s hearty enough to serve as a light lunch yet versatile enough to be a side dish for grilled meats or seafood. This vibrant salad is perfect for meal prep, picnics, or healthy weeknight dinners.

ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

farcucumbercherry tomatoered onionKalamata olivesfeta cheesered bell pepperfresh parsleyfresh mintlemon juiceolive oilred wine vinegargarliccloveoregano (dried)saltblack pepper

directions

Cook farro according to package instructions until tender, then drain and let cool.

Chop cucumber, cherry tomatoes, red onion, red bell pepper, and Kalamata olives into bite-sized pieces.

In a large bowl, combine the cooked farro with the chopped vegetables, crumbled feta, chopped parsley, and mint.

In a small bowl or jar, whisk together lemon juice, olive oil, red wine vinegar, minced garlic, oregano, salt, and pepper to create the dressing.

Pour the dressing over the farro and vegetable mixture, tossing gently to coat everything evenly.

Let the salad sit for at least 15 minutes to allow the flavors to meld before serving.

Servings and timing

This recipe yields approximately 6 servings.Preparation time: 15 minutesCooking time (for farro): 30 minutesCooling and assembly time: 15 minutesTotal time: 1 hour

Variations

Substitute farro with quinoa or couscous for a gluten-free or quicker option.

Add grilled chicken or chickpeas for extra protein.

Toss in sun-dried tomatoes or roasted red peppers for a deeper flavor.

Sprinkle pine nuts or walnuts for added crunch.

Use lime juice and cilantro for a zesty twist.

storage/reheating

Store Mediterranean Farro Salad in an airtight container in the refrigerator for up to 4 days.Best served cold or at room temperature—no reheating necessary.Stir before serving to redistribute the dressing and flavors.

FAQs

What is farro?

Farro is an ancient whole grain known for its nutty flavor and chewy texture, rich in fiber and protein.

Can I make this salad ahead of time?

Yes, it actually tastes better after the flavors have marinated for a few hours or overnight.

Is this salad gluten-free?

Farro contains gluten. Use quinoa or a gluten-free grain as a substitute.

Can I use bottled dressing?

Homemade dressing is recommended for the best flavor, but a good-quality vinaigrette can work in a pinch.

Do I have to use fresh herbs?

Fresh parsley and mint give the salad its bright, Mediterranean flavor, but dried herbs can be used if necessary—just reduce the amount.

Can I add other vegetables?

Absolutely—cooked zucchini, artichoke hearts, or spinach are great additions.

What type of feta works best?

Block feta in brine offers the creamiest texture and best flavor.

Can I serve this warm?

It’s best served chilled or at room temperature, but can be enjoyed slightly warm if freshly made.

Does farro need to be rinsed before cooking?

Yes, rinsing farro helps remove excess starch and any debris.

Is this salad vegan?

Use dairy-free feta or omit cheese to make it vegan.

Conclusion

Mediterranean Farro Salad is a nutritious and flavorful dish that brings together bold Mediterranean ingredients with hearty whole grains. Whether you’re prepping lunches for the week or hosting a summer gathering, this colorful salad is sure to impress with its taste and wholesome appeal.

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