Mediterranean Farro Salad

This Mediterranean farro salad is light, flavorful, and endlessly satisfying. With its bold mix of textures and a bright lemony dressing, it’s the kind of dish that feels just right on warm days. Serve it as a side or enjoy it on its own for a refreshing, no-fuss meal.

Farro might not be the most familiar grain at American tables, but it always sparks curiosity. Whenever I bring this salad to a family gathering, I can see the hesitation—people eye it cautiously, wondering what it is and whether they should give it a try.

The ones who’ve had it before don’t hesitate—they pile it on. The newcomers usually start with just a small spoonful. But after that first bite? They’re right back for seconds.

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, Vidalia 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.

Step three

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

Step six

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

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 FACEBOOK, TWITTER, INSTAGRAM and PINTEREST to see more of my delicious food and delightful cocktails!

Originally published in July of 2019.