Mediterranean Farro Salad with Lemon Herb Dressing

1. Introduction

Farro Salad is one of those recipes that strikes the perfect balance between hearty and refreshing. Farro itself is a wonderfully nutty, chewy ancient grain that feels rustic and comforting while still fitting seamlessly into modern, health-forward cooking. When tossed with crisp vegetables, fresh herbs, creamy cheese, and a bright lemon-herb vinaigrette, it becomes a complete dish full of contrasting textures and standout flavor.

What sets this farro salad apart is its versatility. It’s sturdy enough to store in the fridge without getting mushy, making it ideal for meal prep or picnics. It works beautifully as a side dish for grilled chicken or seafood but is satisfying enough to enjoy on its own as a vegetarian main. Every bite offers something different—from the chewiness of farro to the juiciness of tomatoes and the creamy tang of feta.

This recipe keeps things Mediterranean-inspired, but you’ll find endless variations below, from roasted vegetable versions to summery mixes with fresh corn and herbs. Throughout this guide, you’ll learn how to cook farro properly, how to assemble the perfect salad, and how to adjust flavors based on what you prefer.

2. Ingredients Breakdown

Farro

The foundation of the salad. Farro is hearty, nutty, and naturally chewy, holding its structure well even after chilling. Use pearled farro for quicker cooking.

Cherry Tomatoes

Adds sweetness and juiciness. Halve them for even distribution.

Cucumbers

Refreshing and crisp. English or Persian cucumbers work best because they’re seedless and don’t water down the salad.

Red Onion

Adds sharpness and color. If you prefer a milder onion flavor, soak slices in cold water for 10 minutes.

Bell Peppers

Bring natural sweetness and crunch. Red or yellow peppers add bright color.

Arugula

Adds a peppery bite and freshness. Can be swapped for spinach or mixed greens.

Chickpeas

Provides protein and heartiness. Rinse well if using canned.

Fresh Parsley

Brightens the entire salad with fresh herbal flavor.

Feta Cheese

Creamy, tangy, and salty. Balances the earthy farro and the zesty dressing.

Lemon-Herb Vinaigrette

Made with fresh lemon juice, olive oil, garlic, and herbs to tie everything together with brightness.

Substitutions

Farro → Quinoa, barley, or bulgur
Feta → Goat cheese or leave out for dairy-free
Chickpeas → White beans or lentils
Parsley → Basil, mint, or cilantro
Lemon juice → Red wine vinegar

Optional Add-Ins

Roasted zucchini, squash, or eggplant
Olives
Sun-dried tomatoes
Avocado
Toasted pine nuts, almonds, or pistachios
Spinach or kale
Fresh corn kernels

3. Step-by-Step Instructions

1. Cook the Farro

Rinse farro well. Combine 1 cup farro with 3 cups water and a pinch of salt. Bring to a boil, reduce heat, and simmer for 20–25 minutes until tender but still chewy. Drain and let cool completely.

2. Chop the Vegetables

Slice cherry tomatoes, dice cucumbers, chop bell peppers, and finely dice red onion.

3. Prepare the Dressing

Whisk together olive oil, lemon juice, honey, garlic, salt, pepper, and chopped herbs until emulsified.

4. Combine the Salad Base

In a large mixing bowl, add cooled farro, chopped vegetables, chickpeas, and parsley.

5. Add the Dressing

Pour the lemon-herb vinaigrette over the salad and toss to coat everything evenly.

6. Add the Greens

Gently fold in arugula.

7. Add the Feta

Crumble feta over the top and stir gently.

8. Chill Before Serving

Let the salad rest for 20–30 minutes to let the flavors fuse.

4. Tips and Variations

Tips

Let the farro cool before combining to prevent soggy salad.
Add feta and greens last to keep them fresh.
Taste the dressing and adjust acidity or sweetness.
Use fresh herbs—they enhance the flavor dramatically.

Variations

Italian Style: Add mozzarella, basil, balsamic glaze.
Greek Style: Add olives, red wine vinegar, and oregano.
Roasted Vegetable: Add roasted bell peppers, sweet potatoes, or carrots.
Summer Fresh: Add corn, basil, and sliced peaches.
Protein-Packed: Add grilled chicken, salmon, or tofu.

5. Serving Suggestions

Serve With

Grilled chicken or steak
Roasted fish
Falafel
Hummus and pita
Mediterranean-style dinners

Presentation Ideas

Serve on a shallow platter to showcase colors
Garnish with lemon slices and extra herbs
Add extra feta on top for a creamy finish

Drink Pairings

Iced herbal tea
Sparkling water with citrus
Crisp white wine like Sauvignon Blanc
Light citrus cocktails

6. Storage and Reheating Instructions

Store in an airtight container in the fridge for 3–4 days.
Mix well before serving to redistribute dressing.
Do not freeze—the vegetables and grains lose texture.
Add arugula and feta just before serving for best results.

7. Recipe Notes

Farro absorbs flavor, so seasoning is important.
For meal prep, store dressing separately.
Use extra lemon juice if the salad sits overnight.
A large mixing bowl makes tossing easier.

8. Nutrition Information (Per Serving)

Nutrient	Amount
Calories	320
Fat	13g
Saturated Fat	3g
Carbohydrates	42g
Sugar	6g
Fiber	7g
Protein	11g
Sodium	340mg
Cholesterol	10mg
Calcium	90mg
Iron	2.8mg

Nutrition information is an estimate and may vary based on specific ingredients used.

9. Recipe Card Summary

Course: Salad / Main / Side
Cuisine: Mediterranean / Healthy
Servings: 6
Prep Time: 20 minutes
Cook Time: 25 minutes
Total Time: 45 minutes

Ingredients

1 cup farro
3 cups water
1 cup cherry tomatoes, halved
1 cup diced cucumbers
1 cup diced bell peppers
¼ cup red onion, finely diced
1 can chickpeas, rinsed
1 cup arugula
½ cup chopped parsley
½ cup feta cheese

Dressing:

3 tbsp olive oil
3 tbsp lemon juice
1 tsp honey
1 clove garlic, minced
Salt and pepper

Instructions

Cook and cool the farro.
Prep all vegetables.
Whisk together dressing.
Combine farro, vegetables, chickpeas, and herbs.
Add dressing and toss.
Fold in arugula and feta.
Chill and serve.

Notes

Add olives, sun-dried tomatoes, or roasted vegetables.
Best served slightly chilled or at room temperature.

Diet Tags

Vegetarian
High-fiber
Protein-rich
Meal-prep friendly

Health Benefits

Farro provides plant-based protein and fiber
Rich in antioxidants from vegetables
Supports digestion
Healthy fats from olive oil
Balanced and filling without heaviness

FAQs

1. Should I rinse farro before cooking?
Yes, rinsing helps remove dust and improves texture.

2. Can I use pearled farro?
Yes—pearled farro cooks fastest and is most common.

3. Can this be made ahead?
Absolutely. It lasts 3–4 days in the fridge.

4. Can I make this dairy-free?
Omit the feta or use a dairy-free alternative.

5. What protein can I add?
Chicken, salmon, tofu, or hard-boiled eggs work well.

11. Final Thoughts

Farro Salad is one of those dishes that feels satisfying, fresh, and balanced all at once. It’s hearty enough for lunch, elegant enough for a dinner spread, and flexible enough to adapt to any season. Once you try this version, you’ll find yourself making it again and again—switching up vegetables, adding proteins, and customizing it to fit any occasion. If you’d like the next salad or another style of farro dish, just tell me the name!