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–+ servings
Greek farro salad 1

Greek Farro Salad

A nutritional powerhouse that combines ancient grains with fresh Mediterranean flavors for a satisfying meal that can be prepped ahead and enjoyed throughout the week. This versatile recipe delivers both nutrition and flavor in every bite.
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Prep Time 15 minutes
Cook Time 30 minutes
Cooling Time 15 minutes
Total Time 1 hour
Course Lunch, Main Course, Salad
Cuisine Greek, Mediterranean
Servings 4 servings
Calories 375 kcal

Equipment

  • Medium Saucepan
  • Baking Sheet
  • Large Mixing Bowl
  • Small Bowl or Jar for Dressing

Ingredients
  

For the salad base

  • 1 cup farro pearled or semi-pearled
  • 1 English cucumber diced (about 2 cups)
  • 1 pint cherry tomatoes halved (about 2 cups)
  • 1 red bell pepper diced (about 1 cup)
  • 1/2 red onion finely diced (about ½ cup)
  • 1/2 cup kalamata olives pitted and halved
  • 1/2 cup feta cheese crumbled
  • 1/4 cup fresh parsley chopped
  • 2 tablespoons fresh mint chopped (optional)

For the lemon-herb dressing

  • 1/4 cup extra virgin olive oil
  • 2 tablespoons fresh lemon juice
  • 1 tablespoon red wine vinegar
  • 1 clove garlic minced
  • 1 teaspoon dried oregano
  • 1/2 teaspoon Dijon mustard
  • 1/2 teaspoon honey or maple syrup
  • salt and freshly ground black pepper to taste

Instructions
 

  • Rinse 1 cup of farro under cold water. In a medium saucepan, combine the farro with 3 cups of water or vegetable broth and a pinch of salt. Bring to a boil, then reduce heat to maintain a gentle simmer. Cook uncovered for 25-30 minutes until the farro is tender but still has a pleasant chew.
  • Drain any excess liquid and spread the cooked farro on a baking sheet to cool quickly.
  • While the farro cooks, prepare your vegetables. Dice the cucumber into ½-inch pieces, halve the cherry tomatoes, finely dice the red onion, and chop the bell pepper into small, uniform pieces.
  • In a small bowl or jar, combine the olive oil, lemon juice, red wine vinegar, minced garlic, dried oregano, Dijon mustard, sweetener, salt, and pepper. Whisk vigorously or shake in a sealed jar until the dressing is well emulsified.
  • In a large bowl, combine the cooled farro with the prepared vegetables, olives, and herbs.
  • Pour about three-quarters of the dressing over the ingredients and toss gently to combine.
  • Add the crumbled feta cheese and fold in carefully to maintain its texture. Taste and add additional dressing if needed.
  • For best flavor, allow the salad to rest for at least 30 minutes before serving to let the flavors meld properly.

Notes

Pro tip: Toast your dry farro in a tablespoon of olive oil for 2-3 minutes before adding liquid for a nuttier, more complex flavor profile.
For meal prep purposes, pat your vegetables dry with paper towels before adding to the salad to reduce excess moisture.
Make double the dressing and store half separately to refresh the salad midweek if you're meal prepping.
This salad keeps well in the refrigerator for up to 4 days and actually improves in flavor after sitting for a day.

Nutrition

Calories: 375kcalCarbohydrates: 48gProtein: 12gFat: 16gSodium: 480mgFiber: 8gSugar: 5g
Keyword Farro Salad, Greek Salad, Mediterranean Diet, Meal Prep, Healthy Lunch
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