Mediterranean Farro Salad Recipe: Fresh & Flavorful Summer Joy

Crafting a delightful mediterranean farro salad brings vibrant colors and textures to your plate.

Hearty grains mingle with crisp vegetables, creating a symphony of flavors.

Nutty farro provides a robust base for this refreshing dish.

Fresh herbs and zesty lemon juice dance together, awakening your taste buds.

Mediterranean ingredients like olives and feta cheese add a salty punch.

Crunchy cucumber and sweet cherry tomatoes complete this wholesome ensemble.

Each bite promises a delicious journey through sunny coastal landscapes, you’ll want to savor every forkful.

Why Mediterranean Farro Salad Wins Every Time

• Boost Nutritional Power: Packed with protein-rich farro and quinoa, this salad delivers a powerful punch of nutrients that support overall wellness and sustained energy.
• Customize with Ease: Swap ingredients or add protein like grilled chicken or chickpeas to transform this versatile Mediterranean salad into a complete meal tailored to personal preferences.
• Mediterranean Escape on a Plate: Transport your taste buds to sunny coastal regions with authentic flavors of kalamata olives, fresh herbs, and zesty dressing that capture the essence of Mediterranean cuisine.
• Perfect for Meal Prep: Prepare ahead and store in the refrigerator, making it an ideal option for quick lunches, picnics, or grab-and-go meals that maintain incredible taste and texture.

What’s Inside Mediterranean Farro Salad

• Farro: A hearty whole grain that provides a nutty flavor and chewy texture to the salad.
• Quinoa: A protein-rich pseudo-grain that adds nutritional value and light, fluffy consistency.

• Cucumber, Tomatoes, Red Onion: Crisp vegetables that bring freshness, color, and vibrant Mediterranean flavors to the dish.
• Kalamata Olives: Briny and rich olives that contribute a classic Mediterranean taste and depth.

• Parsley, Mint: Fragrant herbs that add brightness and aromatic complexity to the salad.
• Feta Cheese: A tangy and creamy cheese that provides a classic Mediterranean flavor profile.

• Extra Virgin Olive Oil, Lemon Juice, Red Wine Vinegar: Essential components that create a zesty and balanced dressing.
• Garlic, Dried Oregano, Sea Salt, Black Pepper: Seasonings that enhance the overall flavor and provide depth to the dressing.

How To Put Together Mediterranean Farro Salad

Step 1: Boil and Cook Grains

Add farro and quinoa to a large pot of boiling water. Cook until the grains become tender but still maintain a slight chewiness, typically around 15-20 minutes.

Step 2: Cool Grains Quickly

Drain the cooked grains completely and spread them out on a large baking sheet. This technique helps them cool rapidly and prevents clumping.

Step 3: Chop Fresh Vegetables

• Dicing cucumber into small cubes
• Chopping tomatoes into bite-sized pieces
• Slicing red onion into delicate, thin rings

Step 4: Whisk Vibrant Dressing

• Extra virgin olive oil
• Lemon juice
• Red wine vinegar
• Minced garlic
• Dried oregano
• Sea salt
• Black pepper

Step 5: Combine Grains and Vegetables

• Chopped cucumber
• Tomatoes
• Red onion
• Pitted kalamata olives

Step 6: Add Fresh Herbs

• Parsley
• Mint

Ensure the herbs are evenly distributed throughout the salad.

Step 7: Dress the Salad

Pour the prepared dressing over the grain and vegetable mixture. Toss carefully to ensure every ingredient is beautifully coated.

Step 8: Finish with Feta

Sprinkle crumbled feta cheese over the salad, adding a tangy and creamy Mediterranean touch.

Step 9: Chill and Develop Flavors

Cover the salad and refrigerate for 30 minutes. This resting time allows the flavors to meld and intensify. Serve chilled or at room temperature.

Tips That Make Mediterranean Farro Salad Even Better

• Boost Grain Texture: Rinse farro and quinoa before cooking to remove excess starch and prevent clumping, ensuring a perfect al dente consistency.
• Maximize Herb Freshness: Chop parsley and mint just before adding to preserve vibrant color and release maximum aromatic oils into the salad.
• Elevate Dressing Flavor: Let dressing sit for 10 minutes before mixing to allow garlic and herbs to infuse deeply, creating a more robust taste profile.
• Perfect Serving Temperature: Allow salad to rest at room temperature for 15 minutes after chilling to let flavors fully develop and ingredients reach optimal taste.
• Dietary Adaptation: Swap feta with nutritional yeast or dairy-free cheese alternative for a vegan version that maintains the Mediterranean-inspired essence.

Fresh Twists On Mediterranean Farro Salad

• Greek Power Bowl: Replace grains with quinoa, add grilled chicken, roasted red peppers, and swap feta for tzatziki sauce for a protein-packed meal.
• Vegan Mediterranean Remix: Eliminate feta, incorporate roasted chickpeas, add extra herbs like dill, and include grilled zucchini for additional plant-based protein and texture.
• Seafood Mediterranean Feast: Mix in seared shrimp or flaked salmon, substitute red wine vinegar with white wine vinegar, and garnish with fresh dill for an oceanic transformation.
• Autumn Harvest Edition: Swap cucumber with roasted butternut squash, include toasted pumpkin seeds, use dried cranberries, and drizzle with maple-infused vinaigrette for seasonal warmth.

Top Pairings For Mediterranean Farro Salad

• Pair with Crisp White Wine: Complement the salad's herbal and tangy flavors with a chilled Sauvignon Blanc or Pinot Grigio, enhancing the Mediterranean essence with its bright, zesty profile.
• Serve with Grilled Lamb Skewers: Elevate the farro salad by adding succulent, herb-marinated lamb kebabs that echo the dish's Mediterranean roots and provide a protein-rich accompaniment.
• Match with Hummus and Pita: Create a complete Mediterranean spread by serving the salad alongside creamy, garlicky hummus and warm, soft pita bread for a satisfying and authentic dining experience.
• Add Sparkling Water with Lemon: Refresh the palate with a citrus-infused sparkling water that mirrors the salad's lemon dressing and cleanses the taste buds between bites.

How To Keep Mediterranean Farro Salad Fresh

• Store the Mediterranean farro salad in a sealed container with a tight-fitting lid to maintain freshness and prevent absorption of other refrigerator odors. Keep for up to 3-4 days, ensuring optimal taste and texture.
• If possible, keep the dressing separately in a small jar or container to prevent the salad from becoming soggy. Mix dressing just before serving to preserve the crisp vegetable texture and grain integrity.
• Portion the salad into freezer-safe containers, removing herbs and feta cheese before freezing. Freeze for up to 2 months, thawing in the refrigerator overnight and refreshing with a quick toss and additional dressing when ready to serve.

Your Mediterranean Farro Salad Questions Solved

• What are the health benefits of farro in this salad?

Farro is a nutrient-dense ancient grain packed with fiber, protein, and essential minerals like magnesium and iron, supporting digestive health and providing sustained energy.

• Can I make this salad gluten-free?

Yes, replace farro with quinoa or brown rice to create a gluten-free version that maintains the Mediterranean flavor profile and nutritional value.

• How can I add more protein to this salad?

Consider adding grilled chicken, chickpeas, or cubed tofu to increase protein content and make the salad more filling and nutritionally balanced.

• Is this recipe suitable for meal prep?

Absolutely! This salad stays fresh in the refrigerator for 3-4 days, making it an excellent option for preparing lunches or dinners in advance without compromising taste or texture.

Mediterranean Farro Salad Recipe

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4.5 from 38 reviews

• Total Time: 1 hour 5 minutes
• Yield: 6 1x

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Description

Mediterranean farro salad brings sun-kissed flavors from Greece’s coastal kitchens to your plate. Crisp vegetables, hearty grains, and zesty herbs combine for a refreshing meal that whisks you to Mediterranean shores.

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Ingredients

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Grains:

• 2 cups farro
• 1/2 cup quinoa

Vegetables and Herbs:

• 1 cucumber, diced
• 2 tomatoes, chopped
• 1/2 red onion, finely sliced
• 1 cup kalamata olives, pitted
• 1/4 cup fresh parsley, chopped
• 1/4 cup fresh mint, chopped

Dressing and Extras:

• 1/3 cup extra virgin olive oil
• 3 tablespoons lemon juice
• 1 teaspoon dried oregano
• 1/2 cup crumbled feta cheese
• 2 tablespoons red wine vinegar
• 1 clove garlic, minced
• 1/2 teaspoon sea salt
• 1/4 teaspoon black pepper

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Instructions

1. Fill a large pot with water and bring to a rolling boil. Add farro and quinoa, cooking for 15-20 minutes until grains are tender but maintain a slight bite.
2. Drain grains thoroughly and spread on a large baking sheet to cool rapidly, preventing overcooking and clumping.
3. While grains cool, prepare vegetables by finely dicing cucumber, chopping tomatoes, and thinly slicing red onion into delicate rings.
4. Create the zesty dressing by whisking together extra virgin olive oil, lemon juice, red wine vinegar, minced garlic, dried oregano, sea salt, and black pepper in a small bowl.
5. In a spacious mixing bowl, combine cooled grains with chopped cucumber, tomatoes, red onion, and pitted kalamata olives.
6. Gently fold in freshly chopped parsley and mint, ensuring even distribution of herbs throughout the salad.
7. Pour prepared dressing over the grain and vegetable mixture, tossing carefully to coat all ingredients evenly.
8. Sprinkle crumbled feta cheese over the salad, providing a tangy and creamy element to the Mediterranean-inspired dish.
9. Cover and refrigerate for 30 minutes to allow flavors to meld and intensify before serving chilled or at room temperature.

Notes

• Rinse grains thoroughly before cooking to remove excess starch and prevent clumping, ensuring a fluffy and separated texture.
• Maximize flavor by toasting farro in a dry skillet for 2-3 minutes before boiling, which enhances its nutty undertones and adds depth to the salad.
• Customize the salad for dietary needs by substituting feta with nutritional yeast for a vegan version or adding grilled chicken for extra protein.
• Prep vegetables in advance and store separately to maintain crispness, allowing you to assemble the salad quickly when ready to serve.

• Prep Time: 15 minutes
• Cook Time: 20 minutes
• Category: Lunch, Dinner, Appetizer, Snacks
• Method: Boiling
• Cuisine: Mediterranean

Nutrition

• Serving Size: 6
• Calories: 360
• Sugar: 2 g
• Sodium: 300 mg
• Fat: 25 g
• Saturated Fat: 4 g
• Unsaturated Fat: 19 g
• Trans Fat: 0 g
• Carbohydrates: 30 g
• Fiber: 5 g
• Protein: 10 g
• Cholesterol: 10 mg