Mediterranean Farro Salad

Name: Mediterranean Farro Salad
Prep time: 20 min
Cook time: 30 min
Total time: 50 min
Yield: 4 servings
Ingredients: 1 cup farro; 1 bell pepper, diced; 1 cucumber, diced; 1 cup cherry tomatoes, halved; 1/2 red onion, finely chopped; 1/2 cup Kalamata olives, sliced; 1/2 cup feta cheese, crumbled; 1/4 cup fresh parsley, chopped; 1/4 cup olive oil; 2 tablespoons red wine vinegar; 1 teaspoon Dijon mustard; Salt and pepper to taste; 1 clove garlic, minced

Highlighted under: Clean Healthy Meals Collection

When I first tried making a Mediterranean Farro Salad, I was amazed by how vibrant and flavorful it turned out. This dish is not only visually appealing with its colorful ingredients but also packed with nutrition. Combining the nutty flavor of farro with crisp vegetables and tangy feta cheese creates a satisfying meal perfect for any occasion. We love serving it as a side dish at gatherings, and it even makes for great leftovers. It's easy to whip up and truly embodies the freshness of Mediterranean cuisine.

Created by

Isabella Clark

Last updated on 2026-02-08T04:09:36.628Z

As I experimented with different grains, farro quickly became one of my favorites due to its chewy texture and nutty flavor. I was looking for a refreshing dish one warm afternoon and decided to add a Mediterranean twist by incorporating olives, bell peppers, and a zesty dressing. The combination was a hit! I learned that letting the farro cool before adding the fresh ingredients really helps in keeping the veggies crisp and prevents them from wilting.

During my testing, I played around with herbs, finally finding that fresh parsley perfectly ties everything together. This salad not only fills you up but also makes you feel good about what you're eating. It’s versatile, too; try adding grilled chicken or chickpeas for an extra protein boost!

Why You'll Love This Salad
Nutty farro that's chewy and satisfying
Vibrant vegetables bursting with flavor
Easy to prepare and perfect for meal prep
Versatile – enjoy it as a side or a main dish

Understanding Farro

Farro is an ancient grain that adds a delightful chewiness to the Mediterranean Farro Salad. When cooking farro, using a two-to-one ratio of water to grain is key. The grains should absorb most of the water, becoming tender but still retaining a bite. If you prefer even more texture, try toasting the farro in the saucepan for a few minutes before adding water; it deepens the flavor and yields a nuttier taste in the final dish.

Additionally, farro is rich in fiber and protein, making it not just a delicious base but also a nutritious option. For those looking to swap grains, barley or freekeh can be great substitutes, although they may require different cooking times to achieve a similar texture. Keeping an eye on them while they cook is crucial to prevent overcooking, leading to mushiness.

Fresh Vegetable Combinations

The choice of vegetables in this salad directly influences its freshness and flavor profile. Using a mix of bell pepper, cucumber, cherry tomatoes, and red onion offers a variety of textures and tastes. The sweetness from the bell pepper balances the acidity of the tomatoes, while the cucumber adds a refreshing crunch. Feel free to experiment with seasonal vegetables—zucchini or radishes could provide different flavor dynamics.

To enhance the salad further, consider adding ingredients like roasted red peppers or artichoke hearts for a Mediterranean twist. When preparing the vegetables, aim for uniformity in size to ensure even distribution throughout the salad. Dicing the bell pepper and cucumber into similar-sized pieces allows for a nicer visual appeal and an even bite when served.

Serving and Storage Tips

Serving the Mediterranean Farro Salad chilled or at room temperature is ideal, especially during warm months. Refrigerating the salad for 30 minutes before serving allows the flavors to meld beautifully. If you plan to serve it at gatherings, consider garnishing with additional parsley or a sprinkle of pine nuts for added texture and a fresh finish.

In terms of storage, this salad can last in an airtight container in the refrigerator for up to three days. To refresh the salad before serving leftovers, drizzle a little extra olive oil or vinegar to perk up the flavors. Keep in mind that the farro may absorb some moisture over time, so adding a splash of dressing helps to revive the vibrant taste and texture.

Ingredients

Salad Ingredients

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

Dressing Ingredients

1/4 cup olive oil
2 tablespoons red wine vinegar
1 teaspoon Dijon mustard
Salt and pepper to taste
1 clove garlic, minced

Instructions

Cook the Farro

In a saucepan, combine farro with 3 cups of water. Bring to a boil, reduce heat, and simmer for about 30 minutes until tender. Drain and let it cool.

Prepare the Dressing

In a small bowl, whisk together olive oil, red wine vinegar, Dijon mustard, minced garlic, salt, and pepper.

Combine Ingredients

In a large bowl, combine the cooked farro, bell pepper, cucumber, cherry tomatoes, red onion, olives, feta cheese, and parsley.

Dress the Salad

Pour the dressing over the salad and toss well to combine. Adjust seasoning if necessary.

Serve

Serve immediately or refrigerate for 30 minutes before serving for enhanced flavors.

Pro Tips

For a more filling meal, add grilled chicken or chickpeas to the salad. This dish is also excellent when made a day in advance, allowing the flavors to marry beautifully.

Ingredient Quality Matters

Selecting high-quality, fresh ingredients can elevate your Mediterranean Farro Salad significantly. For the best flavor, opt for ripe cherry tomatoes and firm cucumbers. They should be free from blemishes and look vibrant, signaling peak freshness. If you can find them at your local farmers' market, these ingredients will shine through and enhance every bite.

When choosing feta cheese, a block or crumbled variety works best. Opt for a good-quality, brined feta for that creamy, tangy flavor that beautifully complements the nuttiness of the farro. If you're dairy-free, a crumbly tofu can serve as a suitable replacement, offering a similar texture while allowing you to enjoy the dish without compromising your dietary preferences.

Customizing Your Salad

One of the best aspects of the Mediterranean Farro Salad is its versatility. Feel free to customize the ingredients to what you have on hand or personal tastes. Adding ingredients like chickpeas will boost the protein content and make it more filling, while a handful of arugula can add a peppery punch. Don't hesitate to mix in your favorite herbs like basil or mint for an aromatic twist.

If you're looking to add a touch of heat, consider incorporating a pinch of red pepper flakes or some diced jalapeños with the salad. This addition can elevate the flavor, bringing an exciting dimension to the overall dish, making it adapt well to various palates and preferences.

Questions About Recipes

→ Can I use a different grain instead of farro?

Absolutely! Quinoa or barley would be great substitutes.

→ How long does this salad last in the fridge?

It stays fresh for up to 3 days in an airtight container.

→ Can I make this salad vegan?

Yes, simply omit the feta cheese and ensure your dressing is vegan-friendly.

→ What can I substitute for red wine vinegar?

Apple cider vinegar works well as a substitute.