• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar

COOKTORIA logo

  • Recipes
    • Breakfast
    • Lunch
    • Dinner
    • Vegan
    • Quick Dinners
    • Sweet treats
  • About
  • Quick Dinners
  • Nav Social Menu

    • Facebook
    • Instagram
    • Pinterest
menu icon
go to homepage
search icon
Homepage link
  • Lunch
  • All Recipes
  • Dinner
  • Side dish
  • Quick Dinners
  • Healthy Recipes
  • Comfort Food
  • About
  • Free E-Book
    • Facebook
    • Instagram
    • Pinterest
    • YouTube
  • ×

    Home » Salad

    Mediterranean Farro Salad

    Jan 30, 2022 by Tania Sheff · This post may contain affiliate links

    Jump to Recipe Jump to Video

    You are going to love this tasty Mediterranean Farro Salad. Made with juicy tomatoes, salty olives, and crumbles of feta over crisp greens, this salad is finished with a simple homemade dressing.

    Mediterranean Farro Salad from up close

    This Mediterranean Farro Salad is a combination of scrumptious flavors and textures that make it one of my favorites. From the crisp greens to the grains of farro to the briny feta cheese crumbles, there are so many delicious elements to enjoy. The dressing is a simple mix of lemon and garlic, creamy but not heavy. You can serve this for a light lunch or as the salad course for a larger meal. It goes well with just about any main course, but especially chicken or fish dishes.

    Another thing that makes this salad excellent is its versatility. You can make substitutions and add extra ingredients based on what you have in your fridge or to match the dinner you'll be serving. But this mix of crisp and juicy veggies with tender farro to add protein and make it more filling is pretty amazing as it is. I hope you fall in love with these great flavors like I have. Now, let's look at what goes into this Mediterranean Farro Salad in more detail.

    Video Tutorial

    What you'll need

    • Farro. Other grains can be used instead. Rice, quinoa, amarath, or bulgur make great options.
    • Greens. I used a combination of arugula and baby spinach. You can use either/or.
    • Veggies. Cucumbers, tomatoes, and onion.
    • Olives. Black olives or kalamata olive would work here.
    • Herbs. Parsley and dill. Skip one, if you desire.
    • Dressing: Lemon juice, olive oil, garlic, mustard, salt, and pepper.

    How to make this salad

    1. Make the dressing. In a small jar, shake together the olive oil, lemon juice, mustard, garlic, salt, and pepper. Set the dressing aside.

    shaking the dressing ingredients in a jar

    2. To a large mixing bowl, add the greens, cooked farro, cucumbers, tomatoes, olives, onions, parsley, and dill. Pour the dressing on top and mix well.

    pouring the dressing over the salad

    3. Transfer the salad to a mixing bowl and garnish with feta cheese crumbles.

    adding feta cheese on top
    Mediterranean Farro Salad on a spoon

    What is farro

    Farro is a high-protein, high-fiber ancient whole-grain wheat, that looks similar to barley. It is slightly more oblong and larger grain. Like barley, farro retains a notable amount of chew when it gets cooked. Farro and barley can be used interchangeably in most recipes. Farro is a wheat product and contains gluten.

    How to cook farro

    Cover farro with at least 2” of water (or broth) and a dash of salt. Bring to a boil and then reduce heat to simmer and cook for about 20-30 minutes or until the farro is tender. It's best to check the cooking time indicated on the package. Drain and serve hot or cold.

    Tips for the best Mediterranean Farro Salad

    • Use dijon mustard. This type of mustard gives your dressing a light acidity from the vinegar it's made from. Spicy brown can be too granular for a dressing, and yellow mustard too overpowering.
    • Chop the veggies similarly. Cutting the vegetables to a similar size ensures that each bite gets a little of everything, and no one ingredient overwhelms the salad.
    • Choose a block of feta over crumbles. Blocks of feta that are soaked in brine tend to have more flavor than feta sold as crumbles. Just break off as much as you'd like to use from the block with clean hands.
    • Make this ahead. Save yourself time by prepping the dressing and farro ahead of time and storing in the fridge. You can also pre-cut the vegetables. Then just assemble when you are ready to serve.

    Variations to this Recipe

    • Make the dressing a little sweet. Instead of a dijon mustard, you can make the dressing with honey mustard to give it a little touch of sweetness.
    • Substitute another grain. This salad can also be made with other grains, like brown rice, quinoa, amaranth, bulgur, sorghum, or buckwheat groats.
    • Add other vegetables. Enjoy this Mediterranean Farro Salad with sliced green pepper, pepperoncini, shredded carrots, beets, zucchini, or broccoli. Just cut everything to a similar size.
    • Add nuts. Try this dish with your favorite nuts for added flavor and protein, not to mention great texture. Pine nuts, chopped pecans, almonds, walnuts, and cashews are all great options.

    How to Store it

    Store any leftover salad in an airtight container in the refrigerator for up to 3-4 days. The vegetables will begin to leak moisture as they sit, so only make as much as you can eat in a day or two. Storing the dressing separately in a sealable jar will also help the greens and veggies last longer.

    What to Serve this with

    • On its own. This makes a satisfying meal all by itself.
    • With proteins. Serve it alongside Creamy Mushroom Chicken, Spinach Stuffed Chicken Breast, Easy Lemon Butter Salmon, or Salmon in Creamy Sauce.
    • With soup. Pair this Mediterranean Farro Salad with Turkey Cabbage Soup, Moroccan Chickpea Soup, Easy Greek Chicken Lemon Soup, or Easy Lemon Lentil Soup.
    • With pasta. Enjoy your salad before dishing up a plate of Creamy Pasta with Prosciutto, Spaghetti with Olive Oil and Garlic, Chicken Penne with Sun-Dried Tomato Sauce, or Cheesy Spinach Lasagna Rolls.

    Is farro gluten-free?

    Because farro is a type of wheat, it contains gluten just like any wheat product.

    Mediterranean Farro Salad in a white bowl

    I hope you adore this flavorful and refreshing Mediterranean Farro Salad as much as we do. It's so versatile and complementary to other dishes, you'll love adding it to your weekly meal rotation.

    More tasty salad recipes:

    • Refreshing Chickpea Salad
    • Amazing Kale Salad
    • Avocado Corn Salad
    • Iceberg Lettuce Salad

    Mediterranean Farro Salad

    Tania Sheff
    You are going to love this tasty Mediterranean Farro Salad. Made with juicy tomatoes, salty olives, and crumbles of feta over crisp greens, this salad is finished with a simple homemade dressing.
    5 from 3 votes
    Print Recipe Pin Recipe
    Prep Time 10 mins
    Total Time 10 mins
    Course Salad
    Cuisine American
    Servings 4 servings
    Calories 290 kcal

    Ingredients
      

    For the Dressing

    • 3 tbsp. olive oil
    • 2 tbsp. lemon juice
    • 1 garlic cloves, minced
    • ½ tsp. Dijon mustard
    • ½ tsp. sea salt
    • ¼ tsp. pepper

    For the Salad

    • 3-4 cups tightly packed spinach/arugula mix
    • 2 cups cooked farro
    • 1 ½ cups cherry tomatoes, sliced in half
    • 2-3 Persian cucumbers, diced
    • ¼ medium red onion, finely chopped
    • ½ cup black olives, sliced
    • 2 tbsp. finely chopped parsley
    • 2 tbsp. finely chopped dill
    • ¼ cup feta cheese crumbles

    Instructions
     

    • Make the dressing. In a small jar, shake together the olive oil, lemon juice, mustard, garlic, salt, and pepper. Set the dressing aside.
    • To a large mixing bowl, add the greens, cooked farro, cucumbers, tomatoes, olives, onions, parsley, and dill. Pour the dressing on top and mix well.
    • Transfer the salad to a mixing bowl and garnish with feta cheese crumbles.

    Notes

    Variations to this Recipe

    • Make the dressing a little sweet. Instead of a dijon mustard, you can make the dressing with honey mustard to give it a little touch of sweetness.
    • Substitute another grain. This salad can also be made with other grains, like brown rice, quinoa, amaranth, bulgur, sorghum, or buckwheat groats.
    • Add other vegetables. Enjoy this Mediterranean Farro Salad with sliced green pepper, pepperoncini, shredded carrots, beets, zucchini, or broccoli. Just cut everything to a similar size.
    • Add nuts. Try this dish with your favorite nuts for added flavor and protein, not to mention great texture. Pine nuts, chopped pecans, almonds, walnuts, and cashews are all great options.

    How to Store it

    Store any leftover salad in an airtight container in the refrigerator for up to 3-4 days. The vegetables will begin to leak moisture as they sit, so only make as much as you can eat in a day or two. Storing the dressing separately in a sealable jar will also help the greens and veggies last longer.

    Nutrition

    Calories: 290kcalCarbohydrates: 32gProtein: 6gFat: 17gSaturated Fat: 3gPolyunsaturated Fat: 2gMonounsaturated Fat: 11gCholesterol: 8mgSodium: 652mgPotassium: 659mgFiber: 6gSugar: 5gVitamin A: 3798IUVitamin C: 44mgCalcium: 144mgIron: 4mg
    Tried this recipe?Leave a comment below, I can't wait to hear from you!

    More Salad Recipes

    • Kale Salad with Quinoa
    • Iceberg Lettuce Salad
    • Easy Bulgur Salad
    • Healthy Tuna Salad
    249 shares
    • Share

    Filed Under: All Recipes, Appetizer, Healthy Recipes, Lunch, Quick Dinners, Salad, Vegetarian

    Reader Interactions

    Comments

    1. Brit says

      March 03, 2022 at 12:50 pm

      5 stars
      This is an easy lunch to make and take to work all week - I just store the greens separately from the farro + chopped veggies to keep them from getting soggy. Yummy and healthy and I love that I can prep it once and then have it all week

      Reply
      • Tania Sheff says

        March 05, 2022 at 5:43 pm

        Thanks, Brit! I make this salad quite often, it is definitely a great fit for the lunch box. And it's healthy, too!

        Reply

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    This site uses Akismet to reduce spam. Learn how your comment data is processed.

    Primary Sidebar

    SEARCH COOKTORIA

    Hello friend!

    My name is Tania. I create quick, healthy, and wholesome meals. Let's get to know each other, shall we? Read More…

    BEST HEALTHY RECIPES

    Crunchy Baked Broccoli

    Cabbage with Chicken

    Roasted Mini Pepper Salad

    This Mackerel Patties recipe is simple, tasty and works every time. Serve these patties with my creamy BBQ sauce and you won't be disappointed! 

    Mackerel Patties

    Mango Smoothie Bowl

    Healthy Vegan Stew

    More Posts from this Category

    LET'S KEEP IN TOUCH

    • Facebook
    • Instagram
    • Pinterest
    • YouTube

    POPULAR RECIPES

    Shrimp Fajitas

    Parmesan Mashed Potato Cakes

    Easy Baked Cabbage Steaks

    Baked Cod on a tray topped with breadcrumbs

    Baked Cod

    Quick & Easy Creamy Spinach Orzo

    Roasted Green Beans and Potatoes

    More Posts from this Category

    Footer

    ↑ back to top

    Privacy Policy

    Privacy Policy

    Newsletter

    Sign Up! for emails and updates

    Get in Touch

    Contact

    As an Amazon Associate I earn from qualifying purchases.

    Copyright © Cooktoria LLC 2021

    249 shares