Mediterranean Farro Salad

The first time I made this farro salad, it was a complete accident. I had intended to make a warm grain bowl for dinner, but the weather turned unexpectedly hot and my appetite vanished. Instead of abandoning my cooked farro, I raided my fridge for whatever looked fresh and ended up tossing everything together in a moment of kitchen desperation. Sometimes the best meals happen when you stop following the plan.

I brought this salad to a friends potluck last summer, and honestly, I was a little nervous. Farro was still pretty niche back then, and I worried people would find it too rustic or unfamiliar. But within ten minutes, three different people had cornered me demanding the recipe. Watching people genuinely excited about grains, of all things, was one of those small kitchen victories that makes cooking worth it.

Ingredients

• 1 cup farro (uncooked): This ancient grain has this satisfying chewy texture that holds up beautifully to bold Mediterranean flavors. I use pearled farro because it cooks faster, but whole farro works if you have extra time.
• 3 cups water: The perfect ratio for tender but toothsome farro that wont turn to mush or stay crunchy.
• 1/2 teaspoon salt: Just enough to season the grains as they cook, building flavor from the inside out.
• 1 cup cherry tomatoes, halved: Cherry tomatoes are sweeter and juicier than regular tomatoes, and their burst of freshness balances the earthy farro perfectly.
• 1 cup cucumber, diced: English cucumbers work best here since they have fewer seeds and a more delicate crunch.
• 1/4 cup red onion, finely chopped: The sharp bite of red onion cuts through the rich grains and creamy feta. Soak the chopped onion in cold water for 10 minutes if raw onion is too intense for you.
• 1/4 cup fresh parsley, chopped: Flat leaf parsley brings brightness without overwhelming the other flavors like curly parsley sometimes does.
• 2 tablespoons fresh mint, chopped (optional): This is the secret ingredient that makes the salad sing. The mint adds this cool, refreshing note that screams summer.
• 1/3 cup Kalamata olives, pitted and sliced: Their briny punch provides this wonderful salty contrast to the sweet tomatoes and creamy cheese.
• 1/2 cup feta cheese, crumbled: Creamy, tangy, and absolutely essential. Use a good quality Greek feta if you can find it.
• 3 tablespoons extra-virgin olive oil: The foundation of the dressing. A fruity olive oil makes a noticeable difference here.
• 2 tablespoons fresh lemon juice: Bright and acidic, this wakes up all the other ingredients and keeps the salad feeling light.
• 1 teaspoon dried oregano: The quintessential Mediterranean herb that ties everything together with its earthy, slightly floral notes.
• 1 garlic clove, minced: One clove is plenty to give the dressing a subtle kick without overpowering the delicate vegetables.
• 1/2 teaspoon salt: Adjust this based on how salty your olives and feta are. Taste as you go.
• 1/4 teaspoon black pepper: Freshly ground pepper adds a gentle warmth and complexity.

Instructions

Cook the farro to tender perfection:

Rinse the farro under cold water until the water runs clear. In a medium saucepan, combine farro, water, and 1/2 teaspoon salt. Bring to a boil, then reduce heat to low, cover, and simmer for 20 to 25 minutes until tender but still pleasantly chewy. Drain any excess water and spread on a baking sheet to cool faster.

Prep your fresh vegetables:

While the farro cooks, halve the cherry tomatoes, dice the cucumber, and finely chop the red onion. Chop the parsley and mint if youre using it, then pit and slice the olives. Having everything ready makes assembly so much easier.

Combine the base:

In a large bowl, combine the cooled farro with all the chopped vegetables, herbs, olives, and crumbled feta. Give it a gentle toss to distribute everything evenly before adding the dressing.

Whisk together the dressing:

In a small bowl, whisk together olive oil, lemon juice, oregano, minced garlic, salt, and black pepper until well combined. The dressing should emulsify slightly and take on a creamy appearance.

Dress and serve:

Pour the dressing over the salad and toss gently until every grain and vegetable is lightly coated. Taste and add more salt or pepper if needed. Chill for at least 15 minutes before serving, which lets the flavors really come together beautifully.

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This salad has become my go to for summer gatherings because it travels so well and never suffers from sitting out. Theres something magical about watching people take a skeptical bite of farro salad and then immediately ask for seconds. Food that converts people is always the best kind.

Make It Your Own

Ive learned that this recipe is incredibly forgiving and welcomes substitutions. Sometimes I add diced bell peppers for crunch or swap in arugula when I want something peppery. The farro foundation is strong enough to support all kinds of creative twists.

Perfect for Meal Prep

This salad keeps beautifully in the refrigerator for three to four days, making it ideal for make ahead lunches. I actually prefer eating it on day two when the dressing has fully absorbed into the grains. Just keep the feta separate if you plan to store it for more than a day.

Serving Suggestions

This farro salad works as a light main course or a substantial side dish. It pairs beautifully with grilled fish, roasted vegetables, or even as part of a Mediterranean mezze spread. The combination of textures and flavors feels substantial without being heavy.

• Serve alongside grilled chicken or shrimp for a complete protein packed meal
• Add a dollop of hummus on top for extra creaminess and Mediterranean flair
• Pair with a crisp white wine like Sauvignon Blanc or a chilled rosé for the perfect summer meal

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Every bite of this salad takes me back to that accidental summer evening when I threw everything together and discovered something wonderful. Sometimes the best recipes find you.

Answers to Recipe Questions

→ Do I need to cook farro before making this salad?

Yes, farro requires cooking. Simmer 1 cup uncooked farro in 3 cups water with salt for 20–25 minutes until tender but still chewy. Drain any excess liquid and let cool before combining with the vegetables and dressing.

→ Can I make this salad ahead of time?

Absolutely. This Mediterranean farro salad actually improves after chilling for a few hours or overnight, as the flavors meld together. Store in an airtight container in the refrigerator for up to 4 days.

→ What can I substitute for feta to make it vegan?

Omit the feta entirely or replace it with a vegan feta alternative. You can also add extra olives or avocado for creaminess. The salad remains delicious and satisfying without the cheese.

→ Is there a faster way to prepare farro?

Some stores sell pre-cooked or pearled farro that cooks faster in about 10–15 minutes. You can also cook a large batch of farro in advance and store it in the refrigerator for up to 5 days.

→ Can I add protein to make this a main dish?

Yes, grilled chicken, shrimp, or chickpeas work beautifully with these Mediterranean flavors. You can also serve alongside grilled fish for a complete meal.

→ What other vegetables work well in this salad?

Bell peppers, artichoke hearts, arugula, or roasted eggplant make excellent additions. Customize based on what's in season or your personal preferences.