Are you on the hunt for a salad that’s not boring, actually filling, and tastes like you’re on vacation in Greece or Italy? Meet your new obsession: Mediterranean farro salad. This vibrant, wholesome dish combines chewy ancient grains with fresh veggies, briny olives, creamy feta, and a zippy lemon-oregano dressing. The result? A power bowl that works for lunch, picnics, meal prep, or a lively side at any dinner table.
Let’s break down everything you need to know—from the best ingredients to the nutrition facts, swaps, and the little tricks that make this salad stand out.
Why Mediterranean Farro Salad Is a Must-Try
Mediterranean farro salad isn’t just another grain bowl. It’s the ultimate mix of hearty whole grains, colorful produce, and bold, sun-soaked flavors that bring out the best in healthy eating. Whether you’re a salad skeptic, a meal-prep enthusiast, or simply craving something fresh, this salad is a guaranteed win.
What Is Farro, Anyway? (And Why Is It Awesome?)
Farro is an ancient wheat grain that’s chewy, nutty, and absolutely packed with nutrition. Think of it like a heartier, more flavorful cousin of brown rice. It’s loaded with:
- Plant-based protein
- Fiber (great for digestion and satiety)
- B vitamins, magnesium, and iron
Bonus: Farro holds up better than most grains, so your salad stays fresh and delicious for days—no soggy leftovers!
Ingredients: What Goes Into the Ultimate Mediterranean Farro Salad
For the Salad
- Cooked farro (pearled is fastest; whole or semi-pearled works too)
- Cucumber (diced)
- Cherry tomatoes (halved)
- Red onion (thinly sliced, soak in cold water to mellow if you want)
- Kalamata olives (pitted and halved)
- Roasted red peppers (sliced)
- Crumbled feta cheese (skip for vegan)
- Fresh parsley (chopped)
- Fresh mint or basil (optional, but amazing)
- Chickpeas (canned or cooked, for extra protein)
For the Lemon-Oregano Dressing
- Extra-virgin olive oil
- Fresh lemon juice
- Red wine vinegar (optional, for extra tang)
- Dijon mustard
- Garlic (minced)
- Dried oregano
- Salt & pepper
Optional Add-ins:
- Artichoke hearts
- Baby spinach or arugula
- Sun-dried tomatoes
- Toasted pine nuts
How to Make Mediterranean Farro Salad (Step-by-Step)
1. Cook the Farro
- Rinse farro under cold water.
- Add to a pot with salted water (about 3x as much water as farro).
- Simmer for 20–30 minutes until tender but still chewy; drain and cool.
2. Prep the Veggies & Mix-ins
- Dice, chop, and slice all your veggies and herbs.
- Rinse and drain chickpeas if using.
3. Make the Dressing
- Whisk olive oil, lemon juice, vinegar, mustard, garlic, oregano, salt, and pepper in a bowl or shake in a jar.
4. Assemble the Salad
- In a big bowl, toss farro with all veggies, chickpeas, olives, feta, and herbs.
- Pour dressing over everything and toss again.
- Taste and adjust seasoning.
5. Serve or Store
- Enjoy right away, or chill in the fridge (it gets even better as the flavors meld!).
Nutrition Table: Mediterranean Farro Salad Breakdown
| Ingredient | Calories | Carbs (g) | Protein (g) | Fat (g) |
|---|---|---|---|---|
| Farro (1 cup cooked) | 200 | 42 | 7 | 1 |
| Chickpeas (½ cup) | 120 | 20 | 6 | 2 |
| Cucumber (½ cup) | 8 | 2 | 0 | 0 |
| Cherry tomatoes (½ cup) | 15 | 3 | 0 | 0 |
| Red onion (¼ cup) | 15 | 3 | 0 | 0 |
| Kalamata olives (6) | 30 | 1 | 0 | 3 |
| Roasted red pepper (¼ cup) | 12 | 3 | 0 | 0 |
| Feta cheese (¼ cup) | 100 | 2 | 4 | 8 |
| Olive oil (1 Tbsp) | 119 | 0 | 0 | 14 |
| Total per serving | 301 | 55 | 10 | 14 |
Nutrition Takeaway:
- High in fiber and plant-based protein
- Healthy fats from olive oil and olives
- Rich in vitamins and minerals
- Satisfying, balanced, and keeps you full
Flavor Variations & Add-Ons
- Vegan: Skip the feta or use vegan cheese.
- Add greens: Toss in spinach, arugula, or kale.
- Make it a main dish: Add grilled chicken, shrimp, or salmon.
- Crunch it up: Sprinkle toasted pine nuts or sunflower seeds on top.
- Love heat? Add a sprinkle of chili flakes or diced pepperoncini.
Tips for the Best Farro Salad (and Common Mistakes)
Pro Tips
- Cook farro al dente—don’t let it get mushy!
- Let the salad sit for 15–30 minutes after dressing for max flavor.
- Fresh herbs make a big difference—don’t skip them!
- Use high-quality olive oil and feta for the best taste.
Common Mistakes
- Forgetting to rinse farro—it can be dusty!
- Overdressing (add dressing gradually and taste).
- Skimping on seasoning—salt and acid are key.
Real-Life Example: Mediterranean Meal Prep Win
A couple of years ago, I started making this farro salad for my lunch meal prep. Fast-forward: I actually looked forward to lunch every day (a miracle, IMO), and co-workers always wanted to swap for it. It keeps its crunch, never gets soggy, and is just as good cold as at room temp—total game-changer!
FAQ: Mediterranean Farro Salad
Q1: Can I make this salad ahead?
A: Yes! It keeps for 3–4 days in the fridge and is perfect for meal prep.
Q2: Is farro gluten-free?
A: Nope, farro is a type of wheat. Use brown rice or quinoa for a gluten-free version.
Q3: Can I freeze farro salad?
A: Not recommended—fresh veggies don’t freeze well, and the texture changes.
Q4: What’s a good vegan substitute for feta?
A: Try crumbled tofu, vegan feta, or just extra olives for a salty kick.
Q5: Do I have to use chickpeas?
A: Nope! You can skip or use white beans, lentils, or leave them out.
Trusted Resources and Further Reading
Wrap-Up: Bring the Mediterranean to Your Kitchen
Mediterranean farro salad is fresh, filling, and packed with flavor—exactly what your lunch (or dinner) routine needs. Try it with your own favorite add-ins and make it your signature salad. Got a variation or tip? Drop it in the comments or tag your salad photos #MediterraneanFarroMagic. Happy eating!
