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Mediterranean Farro Salad

Brighten Your Lunch with This Easy Mediterranean Farro Salad

Enjoy this Mediterranean Farro Salad, a vibrant, nutritious dish bursting with fresh flavors and perfect for any meal.
Prep Time 10 minutes
Cook Time 25 minutes
Chilling Time 10 minutes
Total Time 45 minutes
Servings: 4 servings
Course: Main Course
Cuisine: Mediterranean
Calories: 250

Ingredients
  

For the Farro Base
  • 1 cup Pearled Farro Use pearled farro for quicker cooking.
  • 3 cups Water or Broth Vegetable or chicken broth for added flavor.
  • 1 teaspoon Salt Enhances the nuttiness of farro.
For the Fresh Vegetables
  • 1 medium Cucumber Choose firm and crisp.
  • 1 cup Cherry Tomatoes Halved for sweetness.
  • 1/4 cup Red Onion Thinly sliced.
For the Cheese & Herbs
  • 1 cup Feta Cheese Crumbled.
  • 1/4 cup Fresh Parsley Chopped finely.
  • 2 tablespoons Fresh Mint Optional.
For the Dressing
  • 1/4 cup Extra Virgin Olive Oil Choose good quality.
  • 2 tablespoons Lemon Juice Freshly squeezed.
  • 1 clove Garlic Minced.
  • 1 tablespoon Dijon Mustard For emulsifying the dressing.
  • 1 teaspoon Honey Or maple syrup to balance acidity.
  • to taste Salt & Black Pepper To taste.

Equipment

  • Large pot
  • Fine mesh strainer
  • Small bowl or jar
  • Large bowl
  • Whisk

Method
 

For the Farro Base
  1. Bring broth or water and a pinch of salt to a rolling boil, stir in farro, then reduce heat and simmer 20–25 minutes until tender but still pleasantly chewy.
  2. Drain cooked farro in a fine-mesh strainer, rinse under cold water for 1–2 minutes, shake off excess moisture, and let grains cool completely until fluffy.
For the Dressing
  1. In a small bowl or jar, whisk together extra virgin olive oil, fresh lemon juice, minced garlic, Dijon mustard, and honey until a smooth, bright emulsion forms.
  2. Taste the dressing, then season with salt and freshly ground black pepper, adjusting amounts to perfectly balance brightness and sweetness.
To Assemble
  1. In a large bowl, combine cooled farro with chopped cucumbers, halved cherry tomatoes, thinly sliced red onion, crumbled feta, and finely chopped parsley (plus mint if using).
  2. Pour the dressing over the salad, then gently toss everything until evenly coated. Cover and refrigerate for at least 10 minutes to let flavors meld fully.

Nutrition

Serving: 1servingCalories: 250kcalCarbohydrates: 34gProtein: 8gFat: 10gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 6gCholesterol: 15mgSodium: 400mgPotassium: 300mgFiber: 6gSugar: 2gVitamin A: 500IUVitamin C: 10mgCalcium: 150mgIron: 2mg

Notes

Optional: Sprinkle toasted pine nuts for extra crunch. Exact quantities are listed in the recipe card below.

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