Mediterranean Farro Salad

This vibrant Mediterranean farro salad is packed with fresh, crunchy veggies and tossed in a lemony garlic vinaigrette. It’s the ultimate summer salad to brighten up any meal!

Closer look for the salad in a beige bowl with a plate, spoon and napkin behind it

I don’t think farro is a well known grain in the U.S. I’ve brought this farro salad to a few family get-togethers and when the food is served, I watch people look at it. I know exactly what they are thinking: “What is this? What’s in it? And should I take a chance on it?”

The family members who’ve had it before, take a big spoonful on their plates. The ones who haven’t, take a little spoonful. But you better believe they come back for more once they’ve tasted it.

I love making farro dishes but I’ve only blogged about two of them: farro stuffed mushrooms and Tuscan white bean soup.

Farro facts

  • The word farro is Italian and translates to “ancient wheat grain.”
  • It doesn’t refer to one grain but to three grains – Einkorn, Emmer and Spelt.
  • Farro has a nutty flavor and chewy texture.
  • Farro delivers protein, fiber, vitamins, minerals and antioxidants.

Here’s a great article about the delicious grain.

Helpful tips

  • You can make this farro salad vegetarian by cooking it in water or vegetable broth. I use chicken broth when I cook farro to give it more flavor.
  • You could also make it vegan by further omitting the feta cheese.
  • Make sure the farro has cooled completely before adding the rest of the ingredients.
  • Sometimes I put the sun-dried tomatoes in while the farro is hot or still warm to help soften them.
  • Other great additions to this farro salad are cucumber, cherry tomatoes, red onion, and red bell pepper.

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How to make Mediterranean farro salad

Step one

Get a large bowl, place a sieve in it and measure out one cup of farro. Run water over the farro and swish your finger through the grain. Dump the water and repeat two more times.

Step two

Put water and chicken broth in a medium saucepan and bring to a boil. Add farro and once the mixture comes back to a boil, lower to a simmer and cook for 30 minutes.

There may be excess liquid but don’t dump it. Let the farro sit and it will soak up the excess. This makes it plump and tender.

Place cooked farro in a large mixing bowl.

Cooked farro in a glass bowl and some sun dried tomatoes behind it

Step three

Gather the rest of the ingredients: fresh parsley, sun-dried tomatoes, Kalamata olives, roasted red peppers and feta.

Parsley, sun dried tomatoes, roasted red pepper, olives and feta for salad

Step four

Add chopped sun-dried tomatoes. (A)

Farro, sun-dried tomatoes, red bell pepper and parsley in a clear bowl

Step five

Add the chopped roasted peppers and parsley. (B)

Step six

Add chopped Kalamata olives. (C)

All the ingredients plus olives and feta cheese in a clear bowl

Step seven

Add feta cheese.

Step eight

Add chopped purple onion. (E)

All the ingredients for the farro salad in a bowl and the dressing in another

Step nine

In another mixing bowl, add olive oil, red wine vinegar, lemon juice, garlic paste, dijon mustard, dried oregano and salt. Whisk until combined. (F)

Step ten

Pour dressing over the farro salad and mix the whole thing with a spatula until combined.

Transfer into a serving dish.

The grain salad all mixed and in a bowl

Time to either bring it to a potluck or enjoy it as a side dish.

I hope you enjoyed this farro salad recipe!  It’s so delicious and satisfying.

And as always, may all your dishes be delish.

If you’ve tried this recipe, I’d love the know what you thought about it in the comments below. I love hearing from you! You can also FOLLOW ME on FACEBOOKTWITTERINSTAGRAM and PINTEREST to see more of my delicious food and delightful cocktails!

Farro salad in a beige bowl - square

Mediterranean Farro Salad

This vibrant Mediterranean farro salad is packed with fresh, crunchy veggies and tossed in a lemony garlic vinaigrette. It’s the ultimate summer salad to brighten up any meal!
5 from 13 votes
Print Pin Rate
Course: Salad, Side Dish
Cuisine: Mediterranean
Keyword: easy side dish, farro salad, grain salad, mediterranean salad
Prep Time: 10 minutes
Cook Time: 30 minutes
Servings: 4 cups
Calories: 363kcal

Ingredients

  • 1 cup farro (rinsed)
  • 2 cups chicken broth (or vegetable broth or just water)
  • 1 cup water
  • .50 cup sun-dried tomatoes (chopped)
  • .50 cup roasted red peppers (chopped)
  • .50 cup parsley (fresh, chopped)
  • .50 cup Kalamata olives (chopped)
  • .50 cup feta cheese (1/4 – 1/2 cup)

Dressing

  • 1/8 cup olive oil
  • 1/8 cup red wine vinegar
  • 1 tablespoon lemon juice (freshly squeezed – 1 – 2 tablespoons)
  • 1 teaspoon garlic paste (or one clove, crushed)
  • 1 teaspoon dijon mustard
  • 1 teaspoon dried oregano
  • 1/8 teaspoon salt

Instructions

  • Place broth and water in a medium saucepan and turn heat on medium. Once it comes to a boil, add farro and bring it back to a boil. Lower to a simmer and cook for 30 minutes. Set aside and let the farro cool to room temperature
  • Place farro in large mixing bowl and add sun-dried tomatoes, roasted red peppers, parsley, olives, onion and feta.
  • In another mixing bowl add the ingredients for the dressing: olive oil, red wine vinegar, lemon, garlic, mustard, oregano and salt. Whisk until combined and pour over farro salad. Mix with a rubber spatula until combined
  • Transfer to a serving bowl
  • Serve
  • Smile
  • Enjoy
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Notes

Helpful tips
  • You can make this farro salad vegetarian by cooking it in water or vegetable broth. I use chicken broth when I cook farro to give it more flavor.
  • You could also make it vegan by further omitting the feta cheese.
  • Make sure the farro has cooled completely before adding the rest of the ingredients.
  • Sometimes I put the sun-dried tomatoes in while the farro is hot or still warm to help soften them.
  • Other great additions to this farro salad are cucumber, cherry tomatoes, red onion, and red bell pepper.

Nutrition

Serving: 0.5cup | Calories: 363kcal | Carbohydrates: 51g | Protein: 11g | Fat: 15g | Saturated Fat: 4g | Cholesterol: 17mg | Sodium: 1275mg | Potassium: 784mg | Fiber: 11g | Sugar: 7g | Vitamin A: 990IU | Vitamin C: 33.6mg | Calcium: 163mg | Iron: 3.7mg
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34 Comments

  1. Grain bowls are all the rage right now! I love the rich and colorful Mediterranean flavors. What an awesome farro recipe!

  2. This was absolutely delicious! I mean, I love any salad with feta, so that helped, but the flavors of this one were so robust, I’ll make it again and again. Thank you!

  3. I got farro recently and didn’t know what I wanted to use it for. Will have to try this recipe out now!

  4. I love farro, and this reminds me that I have to make it more often. This salad looks hearty and delicious. Just what we need for dinner on a warm summer evening on the patio.

  5. I love a good mediterannean salad, and this one did not disappoint! And it’s so pretty and colorful too.

  6. A new farro salad is always welcome, especially if it has Mediterranean flavors! I just love the idea of olives and sun-dried tomatoes. Thanks for a great and easy recipe!

  7. I love farro and you have some amazing flavors going on in this bowl! It’s hearty enough for a main too!

  8. This is my kind of salad! I love farro and this Mediterranean twist sounds so delicious…I’d love a bowl of this for lunch. Perfect summer side ^_^

  9. I love all of these Mediterranean flavors and farro sounds like the perfect backdrop for them so they can really shine! This salad would b e the perfect accompaniment for grilled chicken or fish for a healthy and delicious meal!

  10. Love this! Farro is great in a salad! It tastes so delicious! This is a great recipe! Thanks for sharing!

  11. I love farro and love adding it in my salads. This salad looks amazing, a great combination of all my favorite ingredients!

  12. It makes me so happy to see that farro is becoming popular even overseas 🙂 ! I love it and a good farro with veggies has been my go-to for years to bring to work for lunch. I like the ingredients you used in this salad. Must be delicious!

    1. Thanks Nicoletta. I love farro and try to make it as often as possible. I appreciate your comment! 🙂

  13. I adore Mediterranean salads so much! Love the tip to add sun dried tomatoes here. Also the dressing sounds fab to me. Totally trying it put soon.

  14. My mom has really been into cooking with farro and mediterranean dishes lately so I’m sure she’d love this. I’ll definitely be passing your recipe along.

  15. Love farro and love salads. I need to try this salad pretty soon. It looks absolutely delicious! That dressing is so simple and so delicious!