Italian Farro Salad is a celebration of fresh, nutritious ingredients. It combines the nutty bite of farro with the brightness of cherry tomatoes, cucumber, red onion, and fresh herbs. A drizzle of tangy vinaigrette ties everything together, making it both refreshing and satisfying. It’s easy to prepare ahead, holds up well in the fridge, and makes a fantastic addition to your weekly meal prep.
Ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
farro cherry tomatoes cucumber red onion fresh parsley fresh basil Kalamata olives crumbled feta cheese (optional) extra virgin olive oil red wine vinegar lemon juice Dijon mustard garlic salt black pepper
Directions
Cook the farro according to the package instructions until tender but still chewy. Drain and let it cool completely.
While the farro is cooking, prepare the vegetables: halve the cherry tomatoes, dice the cucumber, thinly slice the red onion, and chop the herbs.
In a large bowl, combine the cooked and cooled farro, cherry tomatoes, cucumber, red onion, olives, and herbs. Add the feta cheese if using.
In a small bowl or jar, whisk together the olive oil, red wine vinegar, lemon juice, Dijon mustard, minced garlic, salt, and pepper.
Pour the dressing over the salad and toss to combine thoroughly.
Let the salad sit for at least 15–20 minutes before serving to allow the flavors to meld.
Taste and adjust seasoning if needed before serving.
Servings and timing
This recipe serves approximately 6 people as a side dish or 4 as a main course. Prep time: 15 minutes Cook time: 25 minutes Total time: 40 minutes
Variations
Add grilled chicken or shrimp for a protein-packed main dish.
Swap feta for mozzarella balls or shaved Parmesan.
Include roasted red peppers or sun-dried tomatoes for added depth.
Use arugula or baby spinach to boost the greens.
Replace farro with quinoa or couscous for a gluten-free option (note: farro contains gluten).
Storage/Reheating
Store leftover Italian Farro Salad in an airtight container in the refrigerator for up to 4 days. This salad is best enjoyed cold or at room temperature. Reheating is not necessary, but if preferred, gently warm in a skillet over low heat.
FAQs
What is farro, and where can I find it?
Farro is an ancient grain with a nutty flavor and chewy texture. It’s commonly found in the grain or health food section of most grocery stores.
Is farro gluten-free?
No, farro contains gluten and is not suitable for those with celiac disease or gluten intolerance.
Can I make this salad ahead of time?
Yes, this salad tastes even better after it sits for a few hours, making it ideal for meal prep or gatherings.
What can I use instead of farro?
Quinoa, bulgur, barley, or couscous are good substitutes, depending on your dietary needs.
Can I omit the cheese for a vegan version?
Absolutely. Simply skip the feta or use a plant-based cheese alternative.
How long does this salad last in the fridge?
It stays fresh for up to 4 days when stored in an airtight container.
Can I freeze Italian Farro Salad?
Freezing is not recommended, as the texture of the vegetables and grains may become mushy upon thawing.
Is this salad served hot or cold?
It’s best served chilled or at room temperature.
What type of olives work best?
Kalamata olives are ideal for their briny flavor, but you can also use green olives or any variety you prefer.
Can I use bottled dressing?
While homemade dressing offers the freshest flavor, bottled Italian or Greek vinaigrette can be used in a pinch.
Conclusion
Italian Farro Salad is a flavorful, nutrient-packed dish that’s easy to customize and perfect for any occasion. Whether you’re meal prepping for the week or looking for a crowd-pleasing side, this salad delivers on taste, texture, and freshness. It’s a simple yet satisfying way to enjoy the wholesome goodness of Mediterranean ingredients in every bite.
A hearty and wholesome Italian Farro Salad featuring chewy farro, fresh vegetables, herbs, and a zesty homemade vinaigrette. Perfect as a light lunch, side dish, or picnic favorite.
Ingredients
1 cup farro
1 cup cherry tomatoes, halved
1 cucumber, diced
1/4 red onion, thinly sliced
1/4 cup fresh parsley, chopped
1/4 cup fresh basil, chopped
1/3 cup Kalamata olives, pitted and sliced
1/2 cup crumbled feta cheese (optional)
1/4 cup extra virgin olive oil
2 tbsp red wine vinegar
1 tbsp lemon juice
1 tsp Dijon mustard
1 clove garlic, minced
1/2 tsp salt
1/4 tsp black pepper
Instructions
Cook the farro according to the package instructions until tender but still chewy. Drain and let it cool completely.
While the farro is cooking, prepare the vegetables: halve the cherry tomatoes, dice the cucumber, thinly slice the red onion, and chop the parsley and basil.
In a large bowl, combine the cooked and cooled farro, cherry tomatoes, cucumber, red onion, olives, and herbs. Add feta cheese if using.
In a small bowl or jar, whisk together the olive oil, red wine vinegar, lemon juice, Dijon mustard, minced garlic, salt, and pepper.
Pour the dressing over the salad and toss everything together until evenly coated.
Let the salad sit for at least 15–20 minutes to allow the flavors to meld.
Taste and adjust seasoning as needed before serving.
Notes
Can be made ahead and stored for up to 4 days in the refrigerator.Best served cold or at room temperature.To make it vegan, omit the feta cheese or use a plant-based alternative.Add grilled chicken or shrimp for a protein boost.Swap farro with quinoa or couscous for a gluten-free version.
