This Mediterranean Farro Salad delivers bold flavors and satisfying textures in every bite. The farro provides a pleasantly chewy base that pairs beautifully with juicy tomatoes, crunchy cucumbers, and briny olives. Fresh herbs and a zesty dressing bring everything together with classic Mediterranean flair.
You’ll love how versatile and meal-prep friendly this recipe is. It tastes even better after a few hours in the refrigerator, making it ideal for make-ahead lunches or potlucks. It’s also easy to customize based on what you have on hand, whether you want to add protein or swap in seasonal vegetables.
Ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
1 cup farro, uncooked 3 cups water or vegetable broth 1 cup cherry tomatoes, halved 1 cucumber, diced 1/4 red onion, finely chopped 1/2 cup kalamata olives, sliced 1/2 cup crumbled feta cheese 1/4 cup fresh parsley, chopped 2 tablespoons fresh mint, chopped
For the dressing: 3 tablespoons extra virgin olive oil 2 tablespoons fresh lemon juice 1 teaspoon lemon zest 1 garlic clove, minced Salt to taste Black pepper to taste
Directions
Rinse the farro under cold water. In a medium saucepan, combine the farro and water or vegetable broth. Bring to a boil, then reduce the heat to a simmer. Cover and cook for about 25–30 minutes, or until the farro is tender but still chewy. Drain any excess liquid and let it cool completely.
While the farro cools, prepare the vegetables. Halve the cherry tomatoes, dice the cucumber, finely chop the red onion, and slice the olives. Chop the parsley and mint.
In a small bowl, whisk together the olive oil, lemon juice, lemon zest, minced garlic, salt, and black pepper until well combined.
In a large mixing bowl, combine the cooled farro, tomatoes, cucumber, red onion, olives, feta cheese, parsley, and mint.
Pour the dressing over the salad and toss gently until everything is evenly coated.
Taste and adjust seasoning if needed. Chill for at least 30 minutes before serving to allow the flavors to meld.
Servings and timing
This recipe makes approximately 4 servings as a main dish or 6 servings as a side.
Preparation time: 15 minutes Cooking time: 25–30 minutes Chilling time: 30 minutes Total time: About 1 hour 15 minutes
Variations
For added protein, mix in grilled chicken, shrimp, or chickpeas. To make it vegan, simply omit the feta cheese or replace it with a plant-based alternative.
You can swap parsley and mint for fresh basil or dill for a different herb profile. Add roasted red peppers, artichoke hearts, or sun-dried tomatoes for extra depth of flavor. For a heartier version, toss in baby spinach or arugula just before serving.
If you prefer a creamier texture, stir in a spoonful of Greek yogurt to the dressing.
Storage/Reheating
Store the salad in an airtight container in the refrigerator for up to 4 days. The flavors will continue to develop as it sits, making it even more delicious the next day.
This salad is best enjoyed cold or at room temperature. If you prefer it slightly warm, gently reheat the farro separately before mixing it with the vegetables and dressing. Avoid microwaving the fully assembled salad for too long, as the vegetables may lose their crispness.
FAQs
Can I use a different grain instead of farro?
Yes, you can substitute quinoa, barley, bulgur, or brown rice. Each grain will slightly change the texture and flavor, but all work well with Mediterranean ingredients.
Is farro gluten-free?
No, farro is a type of wheat and contains gluten. If you need a gluten-free option, use quinoa or brown rice instead.
Can I make this salad ahead of time?
Absolutely. It actually tastes better after a few hours in the refrigerator, making it perfect for meal prep or entertaining.
How do I keep the salad from becoming soggy?
Make sure the farro is fully cooled before mixing, and store the dressing separately if you plan to keep it for several days.
What protein pairs best with this salad?
Grilled chicken, shrimp, salmon, or chickpeas all pair beautifully with the Mediterranean flavors.
Can I freeze Mediterranean Farro Salad?
Freezing is not recommended, as the fresh vegetables and herbs will lose their texture once thawed.
What type of farro should I use?
Pearled farro cooks the fastest and is most commonly available. Semi-pearled or whole farro will require a longer cooking time.
How do I reduce the sharpness of raw red onion?
Soak the chopped red onion in cold water for 5–10 minutes, then drain before adding it to the salad.
Can I omit the olives?
Yes, if you’re not a fan of olives, you can leave them out or replace them with capers for a similar briny flavor.
Is this salad served warm or cold?
It can be served either way, but it’s most commonly enjoyed chilled or at room temperature for the best flavor and texture.
Conclusion
Mediterranean Farro Salad is a simple yet flavorful dish that combines wholesome grains, fresh vegetables, and bright herbs in every bite. Whether you serve it as a light main course or a colorful side dish, it’s a nourishing and versatile recipe you’ll find yourself making again and again.
This Mediterranean Farro Salad is a vibrant, wholesome grain salad packed with chewy farro, crisp vegetables, fresh herbs, briny olives, and creamy feta, all tossed in a bright lemon dressing. Perfect as a light main dish or flavorful side, this Mediterranean Farro Salad is ideal for meal prep, summer gatherings, or healthy weeknight dinners.
Ingredients
For the Salad:
1 cup farro, uncooked
3 cups water or vegetable broth
1 cup cherry tomatoes, halved
1 cucumber, diced
1/4 red onion, finely chopped
1/2 cup kalamata olives, sliced
1/2 cup crumbled feta cheese
1/4 cup fresh parsley, chopped
2 tablespoons fresh mint, chopped
For the Dressing:
3 tablespoons extra virgin olive oil
2 tablespoons fresh lemon juice
1 teaspoon lemon zest
1 garlic clove, minced
Salt, to taste
Black pepper, to taste
Instructions
Cook the Farro: Rinse the farro under cold water. In a medium saucepan, combine farro and water (or vegetable broth). Bring to a boil, reduce heat to a simmer, cover, and cook for 25–30 minutes until tender but still chewy. Drain excess liquid and let cool completely.
Prepare the Vegetables: Halve the cherry tomatoes, dice the cucumber, finely chop the red onion, slice the olives, and chop the parsley and mint.
Make the Dressing: In a small bowl, whisk together olive oil, lemon juice, lemon zest, minced garlic, salt, and black pepper until well combined.
Assemble the Salad: In a large bowl, combine cooled farro, tomatoes, cucumber, red onion, olives, feta, parsley, and mint.
Toss & Chill: Pour the dressing over the salad and toss gently until evenly coated. Adjust seasoning if needed. Chill for at least 30 minutes before serving to allow flavors to meld
Notes
For added protein, mix in grilled chicken, shrimp, salmon, or chickpeas.To make it vegan, omit feta or use a plant-based alternative.Pearled farro cooks faster; whole farro requires longer cooking time.Soak chopped red onion in cold water for 5–10 minutes to reduce sharpness.Store dressing separately if preparing several days ahead
