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Mediterranean Farro Salad Wholesome and Satisfying Meal

by on September 11, 2025

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Looking for a fresh twist on your meals? This Mediterranean Farro Salad is your answer! Packed with delicious veggies, creamy feta, and a zesty dressing, it makes a wholesome and satisfying meal any time of day. Whether you’re eating alone or feeding a crowd, this salad is full of flavor and nutrition. Let’s dive into the ingredients and steps to create this vibrant dish that’s sure to impress!

- 1 cup farro, rinsed - 2 ½ cups vegetable broth (or water) - 1 cup cherry tomatoes, halved - 1 cucumber, diced - ½ red onion, finely chopped - ½ cup Kalamata olives, pitted and sliced - 1 cup feta cheese, crumbled - ¼ cup fresh parsley, chopped - ¼ cup extra virgin olive oil - 2 tablespoons lemon juice - 1 teaspoon dried oregano - Salt and pepper to taste I love using fresh ingredients in my Mediterranean Farro Salad. Farro is the star here. This grain gives a nice, chewy texture. You can find it in most grocery stores. Next, I use vegetable broth or water to cook the farro. The broth adds flavor. For the veggies, I pick bright cherry tomatoes and crisp cucumbers. They add color and crunch. Red onion brings a bit of sharpness. Kalamata olives give a salty kick. Feta cheese adds creaminess and tang. I always crumble it for easy mixing. Fresh parsley adds a pop of green. I use extra virgin olive oil for a rich taste. Lemon juice brightens the salad. Dried oregano gives it a classic Mediterranean flavor. Don’t forget the salt and pepper! They balance everything out. With these ingredients, you create a wholesome and satisfying meal. {{ingredient_image_1}} To prepare farro, start by rinsing it under cold water. This removes any dust or debris. Next, combine 1 cup of farro with 2 ½ cups of vegetable broth in a medium saucepan. This broth adds flavor. Bring the mixture to a boil over medium heat. Once it boils, reduce the heat to low. Cover the pot and let it simmer for about 25 to 30 minutes. You want the farro to be tender but still chewy. If there is extra liquid, drain it and let the farro cool. In a large bowl, add your chopped vegetables: 1 cup of halved cherry tomatoes, 1 diced cucumber, and ½ finely chopped red onion. Also, add ½ cup of pitted and sliced Kalamata olives. For a creamy touch, include 1 cup of crumbled feta cheese. Mix these ingredients well. The colors should pop, and the smells will be amazing. For the dressing, gather ¼ cup of extra virgin olive oil, 2 tablespoons of lemon juice, and 1 teaspoon of dried oregano. In a small bowl, whisk these together until well combined. Add salt and pepper to taste. This dressing will bring all the flavors together. Once the farro has cooled, add it to the bowl with the vegetables and cheese. Pour the dressing over the mix and toss gently. Make sure everything is coated well. Taste the salad. If needed, adjust the seasoning with more salt or pepper. Just before serving, fold in ¼ cup of chopped fresh parsley. This adds a bright, fresh taste. Serve your salad in a big bowl or on individual plates, garnishing with extra parsley and olives. Enjoy! Yes, you can prepare Mediterranean Farro Salad in advance. This salad tastes even better the next day. The flavors blend nicely overnight. For best storage, keep the salad in an airtight container. Store it in the fridge. It will stay fresh for up to three days. If you add fresh herbs like parsley, do so just before serving. If you want an alternative for feta cheese, try goat cheese or a vegan option. Both offer great flavor. You can also mix in other vegetables. Bell peppers and zucchini work well. For more protein, consider adding chickpeas or beans. This salad pairs well with grilled meats. Serve it alongside chicken or fish for a full meal. You can also enjoy it as a light lunch. For leftovers, try serving them in a wrap or pita. You can also top it on greens for a quick salad. Pro Tips Use Fresh Ingredients: Opt for the freshest produce available to enhance the flavors of your salad. Fresh vegetables make a significant difference in taste and texture. Chill Before Serving: Allow the salad to chill in the refrigerator for at least 30 minutes before serving. This helps the flavors meld together beautifully. Customize Your Dressing: Feel free to experiment with additional herbs or spices in the dressing. Fresh mint or basil can add a delightful twist to the traditional Mediterranean flavors. Meal Prep Friendly: This salad keeps well in the fridge for a couple of days, making it a great option for meal prep. Just add the parsley right before serving for freshness. {{image_2}} You can add protein to your Mediterranean Farro Salad. Grilled chicken adds a nice touch. Just slice it up and mix it in. For a vegetarian option, try chickpeas. They are filling and tasty. Just rinse a can and toss them in. Tuna or shrimp also work well. Use canned tuna or sauté shrimp until pink. Both options boost flavor and protein. This makes your salad a complete meal. Seasonal vegetables can change your salad game. In spring, add fresh peas or asparagus. In summer, bell peppers and zucchini shine. Fall brings sweet roasted squash. Winter can include hearty roots like carrots or beets. Adjust flavors too. In summer, use fresh herbs like basil. In fall, try a bit of thyme. These small changes keep your salad exciting. You can switch up the dressing for variety. A balsamic vinaigrette gives a sweet twist. A yogurt-based dressing adds creaminess. Both can enhance the flavor of your salad. Homemade dressings are easy and fresh. Mix olive oil, vinegar, and herbs. Store-bought options work too for quick meals. Just read the label for quality ingredients. To keep leftovers fresh, store the Mediterranean Farro Salad in an airtight container. Make sure the salad is cool before sealing it. This way, you prevent moisture build-up that can make the salad soggy. The salad will last for about 3 to 5 days in the fridge. Can this salad be frozen? Yes, but with caution. The farro and some veggies freeze well, but the feta and fresh herbs may not. To freeze, place the salad in a freezer-safe container. Make sure to leave some space for expansion. When ready to eat, thaw it in the fridge overnight. For reheating, the best method is to warm it gently on the stove. Add a splash of vegetable broth or water to keep it moist. Stir it over low heat until warm. Avoid microwaving, as it can make the farro mushy. To maintain flavor and texture, serve it immediately after reheating. Farro is an ancient grain that belongs to the wheat family. It is chewy and has a nutty flavor. Farro is packed with nutrition. It is high in fiber, protein, and several vitamins. This grain can help keep you full and satisfied. You can use farro in salads, soups, or as a side dish. Yes, you can easily make this salad vegan. Replace feta cheese with vegan cheese or omit it. Use vegetable broth instead of water for cooking farro. For added flavor, add roasted nuts or seeds. You can also include more veggies like bell peppers or carrots. The Mediterranean Farro Salad can last about 3 to 5 days in the fridge. Store it in an airtight container. To keep it fresh, avoid adding the dressing until serving. If it starts to look soggy, add more fresh veggies before eating. You can serve Mediterranean Farro Salad warm, but it is best cold. Serve it at room temperature for a lovely taste. If you prefer it warm, just heat the farro before mixing it with veggies. This will change the texture, but it still tastes great. Mediterranean Farro Salad is a fresh and tasty dish. We explored its simple ingredients and easy steps, perfect for anyone. You learned how to cook farro, mix vegetables, and make a zesty dressing. I shared tips for storage, variations, and how to serve leftovers. Fresh ingredients make this salad fun to prepare and eat. Try adding your favorite proteins for extra flavor. Enjoy this salad as a main dish or as a side. It’s healthy, bright, and great for any meal!

Why I Love This Recipe

  1. Nutritious and Filling: This Mediterranean Farro Salad is packed with wholesome ingredients that provide a great source of fiber and protein, making it a satisfying meal.
  2. Fresh Flavors: The combination of fresh vegetables, herbs, and feta cheese creates a vibrant and refreshing taste that’s perfect for warm weather.
  3. Versatile Dish: This salad can be served as a main course or a side dish, making it suitable for various occasions, from casual picnics to elegant dinners.
  4. Easy to Prepare: With minimal cooking and straightforward steps, this recipe is quick to make, allowing you to enjoy a delicious meal without a lot of fuss.

Ingredients

List of Ingredients

– 1 cup farro, rinsed

– 2 ½ cups vegetable broth (or water)

– 1 cup cherry tomatoes, halved

– 1 cucumber, diced

– ½ red onion, finely chopped

– ½ cup Kalamata olives, pitted and sliced

– 1 cup feta cheese, crumbled

– ¼ cup fresh parsley, chopped

– ¼ cup extra virgin olive oil

– 2 tablespoons lemon juice

– 1 teaspoon dried oregano

– Salt and pepper to taste

I love using fresh ingredients in my Mediterranean Farro Salad. Farro is the star here. This grain gives a nice, chewy texture. You can find it in most grocery stores.

Next, I use vegetable broth or water to cook the farro. The broth adds flavor. For the veggies, I pick bright cherry tomatoes and crisp cucumbers. They add color and crunch.

Red onion brings a bit of sharpness. Kalamata olives give a salty kick. Feta cheese adds creaminess and tang. I always crumble it for easy mixing.

Fresh parsley adds a pop of green. I use extra virgin olive oil for a rich taste. Lemon juice brightens the salad. Dried oregano gives it a classic Mediterranean flavor.

Don’t forget the salt and pepper! They balance everything out. With these ingredients, you create a wholesome and satisfying meal.

Step-by-Step Instructions

Cooking the Farro

To prepare farro, start by rinsing it under cold water. This removes any dust or debris. Next, combine 1 cup of farro with 2 ½ cups of vegetable broth in a medium saucepan. This broth adds flavor. Bring the mixture to a boil over medium heat. Once it boils, reduce the heat to low. Cover the pot and let it simmer for about 25 to 30 minutes. You want the farro to be tender but still chewy. If there is extra liquid, drain it and let the farro cool.

Mixing the Salad Ingredients

In a large bowl, add your chopped vegetables: 1 cup of halved cherry tomatoes, 1 diced cucumber, and ½ finely chopped red onion. Also, add ½ cup of pitted and sliced Kalamata olives. For a creamy touch, include 1 cup of crumbled feta cheese. Mix these ingredients well. The colors should pop, and the smells will be amazing.

Preparing the Dressing

For the dressing, gather ¼ cup of extra virgin olive oil, 2 tablespoons of lemon juice, and 1 teaspoon of dried oregano. In a small bowl, whisk these together until well combined. Add salt and pepper to taste. This dressing will bring all the flavors together.

Final Assembly

Once the farro has cooled, add it to the bowl with the vegetables and cheese. Pour the dressing over the mix and toss gently. Make sure everything is coated well. Taste the salad. If needed, adjust the seasoning with more salt or pepper. Just before serving, fold in ¼ cup of chopped fresh parsley. This adds a bright, fresh taste. Serve your salad in a big bowl or on individual plates, garnishing with extra parsley and olives. Enjoy!

Tips & Tricks

Making Ahead

Yes, you can prepare Mediterranean Farro Salad in advance. This salad tastes even better the next day. The flavors blend nicely overnight.

For best storage, keep the salad in an airtight container. Store it in the fridge. It will stay fresh for up to three days. If you add fresh herbs like parsley, do so just before serving.

Ingredient Substitutions

If you want an alternative for feta cheese, try goat cheese or a vegan option. Both offer great flavor.

You can also mix in other vegetables. Bell peppers and zucchini work well. For more protein, consider adding chickpeas or beans.

Serving Suggestions

This salad pairs well with grilled meats. Serve it alongside chicken or fish for a full meal. You can also enjoy it as a light lunch.

For leftovers, try serving them in a wrap or pita. You can also top it on greens for a quick salad.

Pro Tips

  1. Use Fresh Ingredients: Opt for the freshest produce available to enhance the flavors of your salad. Fresh vegetables make a significant difference in taste and texture.
  2. Chill Before Serving: Allow the salad to chill in the refrigerator for at least 30 minutes before serving. This helps the flavors meld together beautifully.
  3. Customize Your Dressing: Feel free to experiment with additional herbs or spices in the dressing. Fresh mint or basil can add a delightful twist to the traditional Mediterranean flavors.
  4. Meal Prep Friendly: This salad keeps well in the fridge for a couple of days, making it a great option for meal prep. Just add the parsley right before serving for freshness.

Variations

Protein-Packed Options

You can add protein to your Mediterranean Farro Salad. Grilled chicken adds a nice touch. Just slice it up and mix it in. For a vegetarian option, try chickpeas. They are filling and tasty. Just rinse a can and toss them in.

Tuna or shrimp also work well. Use canned tuna or sauté shrimp until pink. Both options boost flavor and protein. This makes your salad a complete meal.

Seasonal Variations

Seasonal vegetables can change your salad game. In spring, add fresh peas or asparagus. In summer, bell peppers and zucchini shine. Fall brings sweet roasted squash. Winter can include hearty roots like carrots or beets.

Adjust flavors too. In summer, use fresh herbs like basil. In fall, try a bit of thyme. These small changes keep your salad exciting.

Dressing Alternatives

You can switch up the dressing for variety. A balsamic vinaigrette gives a sweet twist. A yogurt-based dressing adds creaminess. Both can enhance the flavor of your salad.

Homemade dressings are easy and fresh. Mix olive oil, vinegar, and herbs. Store-bought options work too for quick meals. Just read the label for quality ingredients.

Storage Info

Refrigerator Storage

To keep leftovers fresh, store the Mediterranean Farro Salad in an airtight container. Make sure the salad is cool before sealing it. This way, you prevent moisture build-up that can make the salad soggy. The salad will last for about 3 to 5 days in the fridge.

Freezer Storage

Can this salad be frozen? Yes, but with caution. The farro and some veggies freeze well, but the feta and fresh herbs may not. To freeze, place the salad in a freezer-safe container. Make sure to leave some space for expansion. When ready to eat, thaw it in the fridge overnight.

Reheating Instructions

For reheating, the best method is to warm it gently on the stove. Add a splash of vegetable broth or water to keep it moist. Stir it over low heat until warm. Avoid microwaving, as it can make the farro mushy. To maintain flavor and texture, serve it immediately after reheating.

FAQs

What is farro?

Farro is an ancient grain that belongs to the wheat family. It is chewy and has a nutty flavor. Farro is packed with nutrition. It is high in fiber, protein, and several vitamins. This grain can help keep you full and satisfied. You can use farro in salads, soups, or as a side dish.

Can I make this salad vegan?

Yes, you can easily make this salad vegan. Replace feta cheese with vegan cheese or omit it. Use vegetable broth instead of water for cooking farro. For added flavor, add roasted nuts or seeds. You can also include more veggies like bell peppers or carrots.

How long will the Mediterranean Farro Salad last in the fridge?

The Mediterranean Farro Salad can last about 3 to 5 days in the fridge. Store it in an airtight container. To keep it fresh, avoid adding the dressing until serving. If it starts to look soggy, add more fresh veggies before eating.

Can I serve Mediterranean Farro Salad warm?

You can serve Mediterranean Farro Salad warm, but it is best cold. Serve it at room temperature for a lovely taste. If you prefer it warm, just heat the farro before mixing it with veggies. This will change the texture, but it still tastes great.

Mediterranean Farro Salad is a fresh and tasty dish. We explored its simple ingredients and easy steps, perfect for anyone. You learned how to cook farro, mix vegetables, and make a zesty dressing. I shared tips for storage, variations, and how to serve leftovers. Fresh ingredients make this salad fun to prepare and eat. Try adding your favorite proteins for extra flavor. Enjoy this salad as a main dish or as a side. It’s healthy, bright, and great for any mea

- 1 cup farro, rinsed - 2 ½ cups vegetable broth (or water) - 1 cup cherry tomatoes, halved - 1 cucumber, diced - ½ red onion, finely chopped - ½ cup Kalamata olives, pitted and sliced - 1 cup feta cheese, crumbled - ¼ cup fresh parsley, chopped - ¼ cup extra virgin olive oil - 2 tablespoons lemon juice - 1 teaspoon dried oregano - Salt and pepper to taste I love using fresh ingredients in my Mediterranean Farro Salad. Farro is the star here. This grain gives a nice, chewy texture. You can find it in most grocery stores. Next, I use vegetable broth or water to cook the farro. The broth adds flavor. For the veggies, I pick bright cherry tomatoes and crisp cucumbers. They add color and crunch. Red onion brings a bit of sharpness. Kalamata olives give a salty kick. Feta cheese adds creaminess and tang. I always crumble it for easy mixing. Fresh parsley adds a pop of green. I use extra virgin olive oil for a rich taste. Lemon juice brightens the salad. Dried oregano gives it a classic Mediterranean flavor. Don’t forget the salt and pepper! They balance everything out. With these ingredients, you create a wholesome and satisfying meal. {{ingredient_image_1}} To prepare farro, start by rinsing it under cold water. This removes any dust or debris. Next, combine 1 cup of farro with 2 ½ cups of vegetable broth in a medium saucepan. This broth adds flavor. Bring the mixture to a boil over medium heat. Once it boils, reduce the heat to low. Cover the pot and let it simmer for about 25 to 30 minutes. You want the farro to be tender but still chewy. If there is extra liquid, drain it and let the farro cool. In a large bowl, add your chopped vegetables: 1 cup of halved cherry tomatoes, 1 diced cucumber, and ½ finely chopped red onion. Also, add ½ cup of pitted and sliced Kalamata olives. For a creamy touch, include 1 cup of crumbled feta cheese. Mix these ingredients well. The colors should pop, and the smells will be amazing. For the dressing, gather ¼ cup of extra virgin olive oil, 2 tablespoons of lemon juice, and 1 teaspoon of dried oregano. In a small bowl, whisk these together until well combined. Add salt and pepper to taste. This dressing will bring all the flavors together. Once the farro has cooled, add it to the bowl with the vegetables and cheese. Pour the dressing over the mix and toss gently. Make sure everything is coated well. Taste the salad. If needed, adjust the seasoning with more salt or pepper. Just before serving, fold in ¼ cup of chopped fresh parsley. This adds a bright, fresh taste. Serve your salad in a big bowl or on individual plates, garnishing with extra parsley and olives. Enjoy! Yes, you can prepare Mediterranean Farro Salad in advance. This salad tastes even better the next day. The flavors blend nicely overnight. For best storage, keep the salad in an airtight container. Store it in the fridge. It will stay fresh for up to three days. If you add fresh herbs like parsley, do so just before serving. If you want an alternative for feta cheese, try goat cheese or a vegan option. Both offer great flavor. You can also mix in other vegetables. Bell peppers and zucchini work well. For more protein, consider adding chickpeas or beans. This salad pairs well with grilled meats. Serve it alongside chicken or fish for a full meal. You can also enjoy it as a light lunch. For leftovers, try serving them in a wrap or pita. You can also top it on greens for a quick salad. Pro Tips Use Fresh Ingredients: Opt for the freshest produce available to enhance the flavors of your salad. Fresh vegetables make a significant difference in taste and texture. Chill Before Serving: Allow the salad to chill in the refrigerator for at least 30 minutes before serving. This helps the flavors meld together beautifully. Customize Your Dressing: Feel free to experiment with additional herbs or spices in the dressing. Fresh mint or basil can add a delightful twist to the traditional Mediterranean flavors. Meal Prep Friendly: This salad keeps well in the fridge for a couple of days, making it a great option for meal prep. Just add the parsley right before serving for freshness. {{image_2}} You can add protein to your Mediterranean Farro Salad. Grilled chicken adds a nice touch. Just slice it up and mix it in. For a vegetarian option, try chickpeas. They are filling and tasty. Just rinse a can and toss them in. Tuna or shrimp also work well. Use canned tuna or sauté shrimp until pink. Both options boost flavor and protein. This makes your salad a complete meal. Seasonal vegetables can change your salad game. In spring, add fresh peas or asparagus. In summer, bell peppers and zucchini shine. Fall brings sweet roasted squash. Winter can include hearty roots like carrots or beets. Adjust flavors too. In summer, use fresh herbs like basil. In fall, try a bit of thyme. These small changes keep your salad exciting. You can switch up the dressing for variety. A balsamic vinaigrette gives a sweet twist. A yogurt-based dressing adds creaminess. Both can enhance the flavor of your salad. Homemade dressings are easy and fresh. Mix olive oil, vinegar, and herbs. Store-bought options work too for quick meals. Just read the label for quality ingredients. To keep leftovers fresh, store the Mediterranean Farro Salad in an airtight container. Make sure the salad is cool before sealing it. This way, you prevent moisture build-up that can make the salad soggy. The salad will last for about 3 to 5 days in the fridge. Can this salad be frozen? Yes, but with caution. The farro and some veggies freeze well, but the feta and fresh herbs may not. To freeze, place the salad in a freezer-safe container. Make sure to leave some space for expansion. When ready to eat, thaw it in the fridge overnight. For reheating, the best method is to warm it gently on the stove. Add a splash of vegetable broth or water to keep it moist. Stir it over low heat until warm. Avoid microwaving, as it can make the farro mushy. To maintain flavor and texture, serve it immediately after reheating. Farro is an ancient grain that belongs to the wheat family. It is chewy and has a nutty flavor. Farro is packed with nutrition. It is high in fiber, protein, and several vitamins. This grain can help keep you full and satisfied. You can use farro in salads, soups, or as a side dish. Yes, you can easily make this salad vegan. Replace feta cheese with vegan cheese or omit it. Use vegetable broth instead of water for cooking farro. For added flavor, add roasted nuts or seeds. You can also include more veggies like bell peppers or carrots. The Mediterranean Farro Salad can last about 3 to 5 days in the fridge. Store it in an airtight container. To keep it fresh, avoid adding the dressing until serving. If it starts to look soggy, add more fresh veggies before eating. You can serve Mediterranean Farro Salad warm, but it is best cold. Serve it at room temperature for a lovely taste. If you prefer it warm, just heat the farro before mixing it with veggies. This will change the texture, but it still tastes great. Mediterranean Farro Salad is a fresh and tasty dish. We explored its simple ingredients and easy steps, perfect for anyone. You learned how to cook farro, mix vegetables, and make a zesty dressing. I shared tips for storage, variations, and how to serve leftovers. Fresh ingredients make this salad fun to prepare and eat. Try adding your favorite proteins for extra flavor. Enjoy this salad as a main dish or as a side. It’s healthy, bright, and great for any meal!

Mediterranean Farro Salad

A refreshing salad featuring farro, fresh vegetables, olives, and feta cheese, perfect for a light meal or side dish.
Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Course Salad
Cuisine Mediterranean
Servings 4
Calories 300 kcal

Ingredients
  

  • 1 cup farro, rinsed
  • 2.5 cups vegetable broth (or water)
  • 1 cup cherry tomatoes, halved
  • 1 medium cucumber, diced
  • 0.5 medium red onion, finely chopped
  • 0.5 cup Kalamata olives, pitted and sliced
  • 1 cup feta cheese, crumbled
  • 0.25 cup fresh parsley, chopped
  • 0.25 cup extra virgin olive oil
  • 2 tablespoons lemon juice
  • 1 teaspoon dried oregano
  • to taste salt and pepper

Instructions
 

  • In a medium saucepan, combine the farro and the vegetable broth. Bring to a boil, then reduce heat to low. Cover and simmer for about 25-30 minutes or until farro is tender but still chewy. Drain any excess liquid and let it cool.
  • In a large mixing bowl, combine the halved cherry tomatoes, diced cucumber, chopped red onion, Kalamata olives, and crumbled feta cheese.
  • Once the farro has cooled, add it to the bowl of vegetables and cheese.
  • In a small bowl, whisk together the olive oil, lemon juice, dried oregano, salt, and pepper to create the dressing.
  • Pour the dressing over the farro salad and toss gently until all ingredients are well mixed.
  • Taste and adjust the seasoning if necessary.
  • Lastly, fold in the fresh parsley just before serving for an extra burst of flavor.

Notes

Serve the salad in a large bowl or individual plates, garnishing with a sprig of parsley and a few additional olives on top. Enjoy it cold or at room temperature!
Keyword farro, Mediterranean, salad, vegetarian

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