Mediterranean Farro Salad

Name: Mediterranean Farro Salad
Prep time: 20 min
Cook time: 25 min
Total time: 45 min
Yield: 4 servings
Ingredients: 1 cup farro; 2 cups water; 1 cup cherry tomatoes, halved; 1 cucumber, diced; 1 bell pepper, diced; 1/4 red onion, finely chopped; 1/2 cup Kalamata olives, pitted and sliced; 1/4 cup feta cheese, crumbled; 1/4 cup fresh parsley, chopped; 1/4 cup olive oil; 2 tablespoons red wine vinegar; 1 tablespoon lemon juice; 1 teaspoon dried oregano; Salt and pepper to taste

Highlighted under: Global Kitchen Creations

I absolutely love making Mediterranean Farro Salad because it’s such a refreshing and wholesome dish. The nutty flavor of farro combined with vibrant vegetables and zesty dressing keeps me coming back for more. With every bite, I can taste the Mediterranean sunshine! This salad not only nourishes, but it also serves as a perfect accompaniment for any meal or as a fantastic standalone dish during the warmer months. Whether I'm having friends over or just enjoying a quiet dinner, it’s an easy recipe that impresses every time.

Created by

Aubrey Whitman

Last updated on 2026-02-07T17:53:35.093Z

Making this Mediterranean Farro Salad was a delightful experience! I experimented with beautiful, fresh ingredients from my local farmers' market and discovered how well they paired together. The combination of roasted bell peppers, cherry tomatoes, and crisp cucumbers creates a medley of flavors and textures that I couldn’t resist.

What I learned during the process is that letting the salad rest after mixing enhances the flavors. The vinaigrette seeps into the farro, making every bite a burst of Mediterranean delight. Trust me, it’s worth the wait!

Why You Will Love This Recipe
Nutty farro adds a satisfying bite to each mouthful.
Loaded with fresh vegetables that give a crunchy texture.
Bright lemon dressing perfectly complements the Mediterranean flavors.

The Role of Farro

Farro is the heart of this Mediterranean salad, providing not just a satisfying chew but also a wealth of nutrients. As a whole grain, farro is higher in fiber and protein compared to white rice or pasta, making it a fantastic substitute for a lighter meal. When cooked correctly, it should have a slightly nutty flavor and retain a firm texture, avoiding mushiness. Make sure to adhere to the cooking time of 25 minutes for perfect farro, and if in doubt, taste a couple of pieces to ensure they’re done but still al dente.

If you can't find farro at your local store, other grains like freekeh or even quinoa can work well as substitutes. Keep in mind that cooking times might vary; for instance, quinoa cooks faster, usually taking only about 15 minutes. Just be sure to adjust the water accordingly, as quinoa absorbs liquid differently. Using variations in grains can alter the flavor profile slightly, but they all bring their own unique texture and nutritional benefits to the dish.

Enhancing Flavor with Fresh Ingredients

In this salad, the freshness of the ingredients is crucial. The vibrant cherry tomatoes not only add color but also a burst of juiciness that contrasts beautifully with the hearty farro. Look for tomatoes that are deep in color and firm to the touch. Similarly, when selecting cucumbers, try to choose ones that are firm and unblemished. You can peel the cucumber if you prefer a milder flavor and softer texture, but leaving the skin adds a lovely crunch and extra nutrients.

For bell peppers, feel free to use any color you prefer—red, yellow, or green—all offer different levels of sweetness and slightly varied flavors. If red onion is too pungent for your taste, consider substituting green onions or shallots, which provide a milder onion flavor. Each of these vegetables plays a critical role in achieving the refreshing, bright taste that makes this salad so delightful. Always aim to chop your veggies uniformly to ensure even distribution of flavors and textures throughout the salad.

Ingredients

For the Salad

1 cup farro
2 cups water
1 cup cherry tomatoes, halved
1 cucumber, diced
1 bell pepper, diced
1/4 red onion, finely chopped
1/2 cup Kalamata olives, pitted and sliced
1/4 cup feta cheese, crumbled
1/4 cup fresh parsley, chopped

For the Vinaigrette

1/4 cup olive oil
2 tablespoons red wine vinegar
1 tablespoon lemon juice
1 teaspoon dried oregano
Salt and pepper to taste

Instructions

Cook Farro

In a medium saucepan, bring the water to a boil. Add the farro and reduce heat to a simmer. Cook for about 25 minutes or until tender. Drain any excess liquid and let cool.

Prepare Vegetables

While the farro is cooking, prep your vegetables by chopping the cherry tomatoes, cucumber, bell pepper, and red onion. Place them in a large mixing bowl.

Make the Vinaigrette

In a small bowl, whisk together the olive oil, red wine vinegar, lemon juice, dried oregano, salt, and pepper until well combined.

Combine All Ingredients

Once the farro has cooled, add it to the bowl with the vegetables. Stir in the sliced olives, feta cheese, and parsley. Pour the vinaigrette over the salad and toss until everything is well coated.

Serve

Let the salad sit for at least 15 minutes to allow the flavors to meld. Serve chilled or at room temperature.

Pro Tips

For extra flavor, try adding a handful of arugula or spinach. You can also switch up the cheese with goat cheese for a different twist.

Storage and Make-Ahead Tips

This Mediterranean Farro Salad is an excellent make-ahead dish, perfect for meal prepping or entertaining. You can prepare the farro and chop the vegetables a day in advance. Just keep everything in separate airtight containers in the fridge to preserve freshness. When ready to serve, combine all the ingredients and add the dressing, allowing the flavors to meld beautifully. However, I recommend waiting to add the feta until just before serving to prevent it from becoming too soggy.

If you want to save leftovers, store the salad in an airtight container in the refrigerator. It should be consumed within 2-3 days for optimal freshness. The flavors will intensify as it sits, but to maintain the best texture, consider serving it chilled rather than letting it come to room temperature again. If the salad seems dry the next day, simply drizzle a little olive oil or a splash of lemon juice to refresh it.

Serving Suggestions

Mediterranean Farro Salad is versatile and can be served in various ways. It's a fantastic side dish alongside grilled meats or fish. It pairs wonderfully with lemon-grilled chicken or herb-infused fish, making it great for summer barbecues or picnics. Additionally, you can serve it as a light lunch or dinner on its own, perhaps alongside some crusty bread and a glass of chilled white wine to create a complete Mediterranean experience.

For a twist, you can add roasted veggies like zucchini or eggplant, which would lend a deeper flavor, or toss in some chickpeas for added protein and heartiness. You could also experiment with herbs; mint or basil could replace parsley to introduce a different flavor profile. Be creative with this dish, as it easily adapts to reflect seasonal ingredients or your personal taste preferences.

Questions About Recipes

→ Can I make this salad ahead of time?

Yes, you can prepare the salad a day in advance. Just keep the vinaigrette separate until you’re ready to serve.

→ What can I substitute for farro?

If you can't find farro, you can use quinoa or bulgur wheat as alternatives.

→ Is this salad gluten-free?

No, farro contains gluten. You can make it gluten-free by using quinoa.

→ How long does this salad last in the fridge?

It can be stored in an airtight container for up to 3 days.