Introduction
Mediterranean grain salads are fresh, colorful, and full of flavor. They are light enough for lunch yet filling enough for dinner. You get the best of both worlds — refreshing vegetables and a hearty base of farro.
Farro has a nutty taste and a chewy bite that makes every forkful satisfying. It is packed with protein, fiber, and heart-healthy nutrients. This makes it a smart choice for anyone looking for a wholesome meal.
The best part? This Mediterranean Farro Salad comes together quickly. You can prepare it ahead of time and keep it ready for easy meal-prep lunches or busy weeknight dinners.
And to tie it all together, a bright lemon herb dressing adds a zesty finish. Fresh lemon juice, olive oil, and herbs lift the whole salad, turning it into a dish you will want to make again and again.
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Why You’ll Love This Mediterranean Farro Salad
Hearty Yet Light
This Mediterranean Farro Salad feels filling but never heavy. Farro gives you protein and fiber, while fresh veggies keep it bright. It works for lunch or dinner without weighing you down.
Packed with Fresh Mediterranean Veggies
Cucumber, cherry tomatoes, and red onion add crunch and color. These classic Mediterranean vegetables make the salad refreshing and full of flavor. Every bite tastes clean and vibrant.
Flavor Boost from Feta, Olives, and Herbs
Feta cheese adds creaminess. Kalamata olives bring a salty kick. Fresh herbs like parsley and oregano give the salad a fragrant touch. Together, they create bold Mediterranean flavors.
Make-Ahead Friendly
This farro salad is perfect for meal prep. It stays fresh and tasty in the fridge for up to four days. You can pack it for work lunches or enjoy it as a quick dinner side.
Versatile and Easy to Customize
You can swap farro with quinoa, bulgur, or barley. Change greens with arugula or spinach. Add chicken, shrimp, or chickpeas for more protein. This salad fits any taste or diet.
Key Ingredients You’ll Need
Farro
Farro is the star of this salad. It is a nutty and chewy ancient grain that adds body and texture. Use semi-pearled or pearled farro for quicker cooking.
Fresh Vegetables
Cucumber, cherry tomatoes, and red onion bring freshness and crunch. These Mediterranean vegetables make the salad colorful and full of flavor.
Mediterranean Add-Ins
Kalamata olives add saltiness. Crumbled feta gives creaminess. Chickpeas boost protein and make the salad more filling. Together, they create a true Mediterranean taste.
Herbs
Fresh parsley, dill, or oregano brighten the dish. Herbs add fragrance and depth, turning a simple grain salad into a vibrant meal.
Lemon Herb Dressing
A homemade lemon herb dressing ties everything together. Olive oil, lemon juice, Dijon mustard, and garlic blend into a zesty, fresh flavor that lifts every bite.
Step-by-Step Instructions
Cook Farro
Rinse farro. Add to a pot with salted water (1 cup farro to 3 cups water). Bring to a boil, then simmer until tender. Drain well and spread on a tray to cool slightly. This sets the base for your Mediterranean Farro Salad.
Chop Veggies
Cut cucumber, cherry tomatoes, and red onion into small, even pieces. This keeps every bite balanced. Pat the veggies dry, so the salad stays crisp and fresh.
Whisk Dressing
In a bowl, whisk olive oil, fresh lemon juice, Dijon, minced garlic, and chopped herbs. Keep whisking until it looks smooth and glossy. This bright lemon herb dressing lifts the whole grain salad.
Combine
In a large bowl, add cooled farro, chopped veggies, feta, kalamata olives, and chickpeas. Toss gently with tongs. The mix should look colorful and well coated.
Finish
Drizzle more dressing to taste. Season with sea salt, black pepper, and a bit of lemon zest. Toss again, then let it rest for 10 minutes. Now enjoy your meal-prep friendly Mediterranean Farro Salad, chilled or at room temperature.
Variations & Substitutions
Grain Swap
Want a change? Use quinoa, bulgur, or barley instead of farro. They cook fast and still give you a hearty Mediterranean grain salad.
Greens
Mix in arugula, spinach, or kale for extra freshness. The greens add color and light crunch, and they pair well with the lemon herb dressing.
Dairy-Free / Vegan
Skip the feta and add ripe avocado or a good vegan cheese. You still get creaminess while keeping this farro salad fully plant-based.
Add Protein
Turn it into a full meal. Add grilled chicken, shrimp, or salmon. Chickpeas or white beans also boost protein for a vegetarian Mediterranean bowl.
Texture
Top the salad with toasted pine nuts, almonds, or pepitas. The crunch balances the chewy farro and makes every bite more satisfying.
Storage & Meal-Prep Tips
Store for Up to 4 Days
Place the Mediterranean Farro Salad in an airtight container. Refrigerate for up to four days. Stir once a day to keep the texture even.
Keep Dressing Separate
When you meal-prep, store the lemon herb dressing in a small jar. Toss the salad with dressing right before you eat. This keeps the veggies crisp and the farro chewy.
Serve Slightly Chilled or Room Temp
Take the salad out of the fridge a few minutes before serving. It tastes best slightly chilled or at room temperature. The flavors open up as it warms a bit.
Pack for Work, Picnics, or Travel
Divide into single-serve containers for easy lunches. Add a small cup of dressing on the side. It’s ideal for office meals, picnics, and on-the-go days.
Refresh Before Serving
Just before you eat, add a squeeze of fresh lemon and a drizzle of olive oil. Then taste and add salt and pepper if needed. The quick refresh makes leftovers bright and tasty.
Mediterranean Farro Salad with Lemon Herb Dressing
Mediterranean Farro Salad with Lemon Herb Dressing
Ingredients
Method
- Cook the farro: Rinse farro under cool water. Add to a pot with 3 cups of salted water. Bring to a boil, reduce to simmer, and cook for 20–25 minutes until tender. Drain and let it cool slightly.
- Prep the veggies: While the farro cooks, chop the cucumber, tomatoes, and red onion. Add them to a large bowl with chickpeas, olives, feta, and herbs.
- Make the dressing: In a small bowl or jar, whisk together olive oil, lemon juice, Dijon, garlic, salt, and pepper until smooth.
- Combine everything: Add the cooked farro to the bowl with veggies. Pour the dressing over and toss gently to coat.
- Taste and adjust: Add a pinch of salt, extra lemon juice, or herbs to taste. Serve slightly warm or chilled.
Frequently Asked Questions (FAQs)
1. What is farro?
Farro is an ancient whole grain with a nutty flavor and chewy texture. It is packed with fiber, protein, and minerals.
2. Is farro gluten-free?
No. Farro is a type of wheat, so it contains gluten. If you need a gluten-free option, use quinoa instead.
3. How long does farro take to cook?
Pearled farro cooks in about 20 minutes. Semi-pearled or whole farro can take 30–40 minutes.
4. Can I make this salad vegan?
Yes. Skip the feta and use avocado or vegan cheese. The salad will stay creamy and plant-based.
5. How long does Mediterranean Farro Salad last in the fridge?
It stays fresh for up to 4 days when stored in an airtight container.
Conclusion
This Mediterranean Farro Salad is wholesome, zesty, and easy to prep. The lemon herb dressing lifts every bite, and the grain base keeps you full. Enjoy it as a side dish, or add protein and make it a full meal. Pack it for weekday lunches or serve it at family dinners for a fresh, make-ahead win. If it hits the spot, rate it ★★★★★ and share your favorite Mediterranean add-ins so others can try new twists, too.
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