This easy Mediterranean Farro Salad is packed with plant protein, flavor and fiber. Perfect for serving to a crowd, meal prepping for the week or bringing to a potluck!
This Mediterranean farro salad is a family favorite and staple among my recipes. It is an extremely versatile dish that is suited for barbecues, family meals and even special occasions.
This dish checks all of the boxes- it’s flavorful, nourishing and oh so easy to throw together. Nutty farro pairs with crisp veggies, herbs and a simple Greek vinaigrette for a dish that is both effortless and elevated.
It’s the type of dish that works for weekly lunch prep as well as a backyard gathering. Serve it is a side or build it into a larger grain bowl.
Farro is underrated in my opinion. I keep it on hand as a pantry staple to level up any meal.
Why You’ll Love This Farro Salad
It’s versatile: Perfect from everything from a weekday lunch to a backyard barbecue.
It’s satisfying: This nutty grain is full of fiber, leaving you feeling satisfied.
Easy to make ahead: Make this farro salad ahead of time. The flavors only get better as it sits.
It’s nutritious: Farro and chickpeas provides fiber to support gut health and steady energy. Combined with olive oil as a healthy fat, this dish makes a balanced meal containing protein, healthy fats and fiber.
It’s customizable: Choose your favorite add-ins such as sun dried tomatoes, olives or feta. Make this disd your own!
Ingredients That You’ll Need
Farro: Choose pearled which cooks the quickest, about 10 minutes.
Olive oil: Extra virgin olive oil
Vinegar: Red wine vinegar
Oregano: Dried
Garlic Powder
Salt
Shallot: Red onion works just as well too.
Bell pepper: I like to use red bell pepper, but any color will do.
Cucumber: Persian cucumbers provide a nice crunch.
Chickpeas: Drained and rinsed
How to Make Mediterranean Farro Salad
Begin by bringing a stockpot filled with water and a pinch of sea salt to a rolling boil. Add the farro and cook according to package directions. Once the farro is cooked to al dente, drain and rinse with cold water. Set aside.
Meanwhile make the Greek vinaigrette by combining the olive oil, red wine vinegar, oregano, garlic powder and salt in a small dish. Whisk to combine well.
Next, add the farro to a large bowl along with the shallot, pepper, cucumbers and chickpeas.
Finally pour the Greek vinaigrette over the Mediterranean farro salad and mix well to combine.
What is Farro?
Farro is an ancient whole grain with a mild, nutty flavor and a slightly chewy texture. It’s a satisfying grain that is hearty enough to stand alone or to be built into a farro grain bowl. It is a staple in Mediterranean cooking and holds up well when tossed with vegetables, dressings and herbs.
There are a few types of farro- pearled, semi-pearled and whole. Pearled farro is what I recommend for its ease of cooking as it cooks the fastest making it perfect for weeknight meals.
From a nutrition standpoint, farro is one of my favorite grains to recommend. One serving of this complex carbohydrate provides 7 grams of protein and 3 grams of fiber for steady energy and satiety.
Easy Variations and Add-ins
This Mediterranean farro salad recipe is a base recipe that I tend to build upon. Some of my favorite add-ins include sun dried tomatoes, olives, pepperoncini and feta cheese. Substituting roasted red pepper for raw bell pepper is a tasty modification. I also like to stir in arugula and/or fresh basil at the end right before serving.
How to Store and Meal Prep Mediterranean Farro Salad
This dish tends to get better as it sits, making it a great candidate for meal prep.
For meal prep
You can prepare this entire recipe in advance and portion out for lunches throughout the week.
Keep it fresh
If this salad dries out a bit during storage, simply drizzle with extra olive oil and red wine vinegar. Even a squeeze of fresh lemon will bring this salad back to life.
To store
Place the salad in an airtight container and store for up to 4 to 5 days. Farro holds it texture well, and the salad will only taste better as it sits.
Meet Jaime
I’m a registered dietitian who’s obsessed with all things food! From growing to recipe development, my life is centred around food and how it can nourish us from the inside out.
This easy Mediterranean Farro Salad is packed with plant protein, flavor and fiber. Perfect for serving to a crowd, meal prepping for the week or bringing to a potluck!
Place a stockpot filled with water over high heat and bring to a rolling boil. Add the farro and cook according to package directions. Once the farro is done, drain and rinse with cold water. Set aside.
Meanwhile make the Greek vinaigrette by combining the olive oil, red wine vinegar, oregano, garlic powder and salt in a small dish. Whisk to combine.
Add the farro to a large bowl and add the shallot, bell pepper, cucumber, chickpeas and vinaigrette. Stir until all ingredients are combined.
