Best Mediterranean Farro Salad

Introduction

Best Mediterranean Farro Salad is fresh, hearty, and beautifully balanced—chewy farro tossed with crisp vegetables, briny olives, creamy feta, and a bright lemon-olive oil dressing. Nutty farro provides a satisfying base that holds up well to bold Mediterranean flavors, making this salad perfect as a light meal, meal-prep lunch, or vibrant side dish. It’s wholesome, colorful, and deeply satisfying without feeling heavy.

Why you’ll love this recipe

• Hearty yet fresh and light
• Packed with Mediterranean flavors
• Great for meal prep and make-ahead
• Naturally vegetarian and filling

• Delicious warm or cold

Ingredients (serves 4–6)

Salad

• 1 cup dry farro
• 3 cups water or vegetable broth
• 1 cup cherry tomatoes, halved
• 1 cup cucumber, diced
• ½ cup red onion, finely chopped
• ½ cup Kalamata olives, sliced
• ½ cup crumbled feta cheese
• ¼ cup fresh parsley, chopped

• Optional: fresh mint or basil

Lemon Dressing

• ¼ cup extra-virgin olive oil
• 2 tbsp fresh lemon juice
• 1 tsp lemon zest
• 1 clove garlic, minced
• ½ tsp dried oregano
• Salt and black pepper to taste

Essential Tools and Equipment

• Medium saucepan
• Fine mesh strainer
• Large mixing bowl
• Whisk

• Knife + cutting board

Step-by-step process (detailed)

1. Cook the farro

Rinse farro under cold water. Add to a saucepan with water or broth and a pinch of salt. Bring to a boil, then reduce to a simmer. Cook 25–30 minutes until tender but still chewy. Drain any excess liquid.

2. Cool slightly

Spread cooked farro on a plate or tray and let it cool 10–15 minutes. Slight cooling prevents the vegetables from wilting.

3. Prepare the vegetables

While the farro cooks, chop tomatoes, cucumber, red onion, olives, and herbs. Keep pieces bite-sized for even distribution.

4. Make the dressing

In a small bowl, whisk olive oil, lemon juice, lemon zest, garlic, oregano, salt, and black pepper until emulsified.

5. Assemble the salad

In a large bowl, combine warm or cooled farro with tomatoes, cucumber, red onion, olives, and parsley.

6. Dress the salad

Pour dressing over the salad and toss gently until everything is evenly coated.

7. Add feta

Fold in crumbled feta carefully to avoid breaking it down too much.

8. Taste and adjust

Taste and adjust seasoning with additional salt, pepper, or lemon juice as needed.

9. Rest before serving

Let the salad rest 10 minutes before serving to allow flavors to meld.

Mistakes to avoid

• Overcooking farro — mushy texture
• Dressing hot farro immediately — soggy vegetables
• Skipping seasoning — flat flavor
• Overmixing feta — creamy mess

• Using low-quality olive oil — dull taste

Variations of Best Mediterranean Farro Salad

• Protein Boost — add grilled chicken or chickpeas
• Vegan — omit feta or use plant-based cheese
• Roasted Veggie — add roasted zucchini or peppers
• Spicy — add red pepper flakes

• Herb-Heavy — increase fresh herbs generously

Tips for storage & make-ahead

• Refrigerate up to 4 days
• Flavors improve overnight
• Add feta just before serving if preferred

• Refresh with extra lemon juice before serving

Frequently Asked Questions

What is farro?
An ancient whole grain with a nutty flavor and chewy texture.

Can I use pearled farro?
Yes—cook time may be shorter; follow package instructions.

Is this salad served warm or cold?
Both—it’s excellent either way.

Can I substitute another grain?
Yes—barley, wheat berries, or quinoa work well.

Conclusion

Best Mediterranean Farro Salad is wholesome, flavorful, and endlessly versatile. With its chewy grain base, fresh vegetables, and bright lemon dressing, it delivers satisfying texture and bold flavor in every bite. Whether served as a main or side, this salad fits effortlessly into healthy, flavorful eating.