Zesty Mediterranean Farro Salad

Name: Zesty Mediterranean Farro Salad
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 1 cup farro; 2 cups water; 1 cup cherry tomatoes, halved; 1 cucumber, diced; 1 red bell pepper, diced; 1/2 red onion, finely chopped; 1/2 cup Kalamata olives, pitted and sliced; 1/4 cup fresh parsley, chopped; 1/4 cup feta cheese, crumbled; 3 tbsp olive oil; 2 tbsp red wine vinegar; 1 tbsp lemon juice; 1 tsp dried oregano; Salt and black pepper, to taste

Highlighted under: Fresh & Wholesome Recipes

I absolutely love making this Zesty Mediterranean Farro Salad as a refreshing dish that brings vibrant flavors to my table. The combination of nutty farro with crisp vegetables and a zesty dressing makes it a perfect side or light meal. Each bite bursts with freshness, and it’s a fantastic way to incorporate whole grains into our diet. With a short cooking time and easy prep, this salad quickly becomes a go-to recipe, especially during warm weather or when I'm hosting friends. It never fails to impress!

Created by

Anna

Last updated on 2026-02-13T16:06:18.904Z

Making this Zesty Mediterranean Farro Salad was a delightful experiment in my kitchen. I was intrigued by how farro’s chewier texture complements the crispy vegetables perfectly. I tried adding a squeeze of fresh lemon juice, which uplifted the whole salad, giving it a bright and refreshing flair. Pairing fresh herbs with a touch of olive oil made the dressing vibrant!

What I learned is that farro can be cooked ahead of time, making this salad even easier to assemble. Just store the cooked farro in the fridge, and it’s ready to go when you need a quick meal. This salad holds up well, making it perfect for meal prep!

Reasons to Love This Recipe
Nutty farro adds a hearty texture.
Fresh vegetables bring a crunch and burst of flavor.
Zesty dressing ties it all together beautifully.

Understanding Farro

Farro is an ancient grain with a delightful nutty flavor and chewy texture, adding a unique base to this salad. When cooked properly, farro should be tender yet maintain a slight bite, which is known as 'al dente.' To achieve this, use a heavy-bottomed pot to distribute heat evenly, and avoid overcooking. If using a different grain, like quinoa, remember that cooking times and liquid ratios will vary significantly, making it essential to adjust accordingly for the best results.

Another benefit of farro is its nutritional profile; it's high in fiber and protein, making this salad not just a side dish but a wholesome, sustaining meal. For a gluten-free option, feel free to substitute farro with quinoa or brown rice. Both options provide a similar texture while being naturally gluten-free.

Choosing Fresh Ingredients

Fresh vegetables are crucial in this salad for adding crunch and vibrancy. When selecting cherry tomatoes, look for those that are plump and firm, with bright, glossy skin. Sneak a few samples to ensure they are juicy. Cilantro can be used instead of parsley if you're aiming for a different flavor profile; it offers a fresh brightness that pairs well with the rest of the Mediterranean ingredients.

When it comes to olives, Kalamata olives have a rich, bold flavor that complements the salad beautifully. If you prefer a milder taste, consider substituting them with green olives or even capers for a different tang. These choices can significantly alter the overall flavor structure, so select according to your palate.

Perfecting the Dressing

The dressing is where the magic happens in this Zesty Mediterranean Farro Salad. Whisking together olive oil, vinegar, and lemon juice creates a balanced harmony of acidity and richness. For a more intense flavor, allow the dressing to sit for at least 10 minutes before mixing it into the salad. This resting time allows the herbs and spices to bloom and infuse the oil, enhancing the dressing's taste.

Customization is also key! You can easily substitute apple cider vinegar for red wine vinegar for a sweeter note or add a splash of Dijon mustard for an extra kick. If you're looking for creaminess, consider blending in a spoonful of Greek yogurt or tahini into your dressing, elevating the overall richness while still maintaining a fresh flavor.

Ingredients

Gather these fresh ingredients to make this delightful salad:

For the Salad

1 cup farro
2 cups water
1 cup cherry tomatoes, halved
1 cucumber, diced
1 red bell pepper, diced
1/2 red onion, finely chopped
1/2 cup Kalamata olives, pitted and sliced
1/4 cup fresh parsley, chopped
1/4 cup feta cheese, crumbled

For the Dressing

3 tbsp olive oil
2 tbsp red wine vinegar
1 tbsp lemon juice
1 tsp dried oregano
Salt and black pepper, to taste

Once you have gathered these ingredients, you’re ready to create your zesty salad!

Instructions

Let's prepare the salad step by step:

Cook the Farro

In a medium pot, bring 2 cups of water to a boil. Add 1 cup of farro and a pinch of salt. Reduce heat to low, cover, and simmer for about 30 minutes until tender. Drain any excess water and let it cool.

Prepare the Vegetables

While the farro cooks, chop the cherry tomatoes, cucumber, red bell pepper, red onion, and parsley into bite-sized pieces. Place them in a large bowl.

Make the Dressing

In a small bowl, whisk together olive oil, red wine vinegar, lemon juice, oregano, salt, and pepper until well combined.

Combine Ingredients

Once the farro has cooled, add it to the bowl with vegetables. Toss in Kalamata olives and feta cheese before drizzling the dressing over the salad. Mix everything until well combined.

Serve

Chill the salad in the refrigerator for 10 minutes before serving. This allows the flavors to meld together, making it even tastier!

Enjoy your refreshing Zesty Mediterranean Farro Salad!

Pro Tips

Feel free to customize this salad with your favorite vegetables or proteins such as grilled chicken or chickpeas to make it more filling.

Storing Leftovers

If you have leftovers, store the Zesty Mediterranean Farro Salad in an airtight container in the refrigerator. It typically stays fresh for up to three days. However, if you’re concerned about the texture, consider keeping the dressing separate until you’re ready to enjoy the salad again. This prevents the vegetables from becoming soggy and retains their crunch.

When ready to serve, give the salad a gentle toss to redistribute the ingredients and dressing. If it seems dry after refrigeration, a dash of olive oil or a squeeze of lemon juice can rehydrate it and brighten up the flavors once more.

Serving Suggestions

This salad is versatile enough to serve on its own as a light meal or as a side dish alongside grilled meats or fish. If you're hosting a gathering, consider pairing it with grilled lemon chicken or lamb skewers, which echo the Mediterranean theme beautifully and create a well-rounded feast.

To elevate the presentation for a special occasion, serve this salad in individual bowls and top each with an extra crumble of feta and a sprig of parsley. This not only adds a splash of color but also impresses your guests with a restaurant-quality flair.

Variations to Try

Feel free to get creative with your Zesty Mediterranean Farro Salad! Add in ingredients like roasted red peppers or artichoke hearts for an extra layer of flavor. You can also mix in chopped spinach or arugula for added greens, enhancing the nutritional value without sacrificing taste.

For a protein boost, consider adding chickpeas or grilled chicken. Both options can turn this salad into a more filling meal. Experimenting with different ingredients not only keeps the dish exciting but also allows you to cater it to your personal preferences and dietary needs.

Questions About Recipes

→ Can I make this salad ahead of time?

Absolutely! The salad can be prepared up to a day in advance. Just keep the dressing separate until you're ready to serve.

→ What can I substitute for farro?

You can use quinoa or barley if you prefer a gluten-free option or if farro is unavailable.

→ How long can I store leftovers?

Leftovers can be stored in the refrigerator for 2-3 days in an airtight container. Just give it a good toss before serving again.

→ Is this salad vegan?

To make it vegan, simply omit the feta cheese or substitute it with a vegan cheese alternative.