Healthy Farro Salad with Feta

I’ve always loved how Mediterranean ingredients work together in a salad. There’s something special about the way feta cheese and grains combine to make a filling lunch that doesn’t weigh you down. When I discovered farro a few years ago, it quickly became my go-to grain for weekday meals. I like how it keeps its shape and has a nice chewy texture that regular rice just can’t match.

This farro salad is what I make when I want something that’s both satisfying and simple. It’s perfect for meal prep – I’ll cook a big batch of farro on Sunday while I’m getting ready for the week ahead. Then I can toss it with different ingredients throughout the week, though feta is always my first choice. It’s the kind of lunch that makes my coworkers peek over at my desk and ask for the recipe.

What Kind of Farro Should I Use?

You’ll typically find three types of farro at the store: pearled, semi-pearled, and whole. For this salad, pearled farro is your best bet since it cooks the quickest (usually around 20-25 minutes) and still gives you that nice chewy texture we’re looking for. Semi-pearled takes a bit longer to cook, but it’s also perfectly fine to use if that’s what you have on hand. When you’re shopping, you might notice that most farro in U.S. grocery stores is pearled, even if it’s not labeled as such – if the cooking time on the package is under 30 minutes, that’s what you’ve got. Just make sure to give your farro a quick rinse before cooking, and follow the package directions for the water-to-grain ratio since it can vary by type.

Options for Substitutions

This Mediterranean-style salad is super adaptable and works well with quite a few substitutions:

• Farro: If you can’t find farro, try using other hearty grains like barley, wheat berries, or even quinoa. Just cook according to package instructions – cooking times will vary for each grain.
• Feta cheese: Not a fan of feta? Try using crumbled goat cheese or even small cubes of fresh mozzarella. For a dairy-free version, try adding extra chickpeas or diced avocado for creaminess.
• Kalamata olives: Any Mediterranean-style olive works great here. Black or green olives are fine substitutes, or you can skip them altogether if you’re not an olive fan.
• Red wine vinegar: White wine vinegar or apple cider vinegar work just as well. You could even use all lemon juice instead of the vinegar-lemon combo.
• Chickpeas: Feel free to swap these with white beans, or for a different protein boost, try adding canned tuna or diced chicken.
• Parsley: Fresh mint, dill, or basil are great alternatives – or use a mix of any fresh herbs you have on hand.

Watch Out for These Mistakes While Cooking

The biggest mistake when preparing farro salad is not rinsing the farro before cooking, which can leave you with a gritty texture – always give it a good rinse under cold water until the water runs clear. Getting the right texture is crucial, so avoid overcooking the farro; it should be tender but still have a pleasant chewy bite (similar to al dente pasta). When making the dressing, a common error is adding it to the warm farro – instead, let the grain cool completely first, otherwise it will absorb too much dressing and become heavy rather than light and fresh. For the best flavor development, try making this salad at least an hour before serving to let the ingredients mingle, and remember to taste and adjust the seasoning right before serving since chilled foods often need a bit more salt.

What to Serve With Farro Salad?

This Mediterranean-style farro salad works great as a side dish, but you can easily turn it into a complete meal with a few simple additions. Try serving it alongside grilled chicken skewers or lemony shrimp for a protein boost that matches the Greek-inspired flavors. For a vegetarian option, pair it with crispy falafel or grilled halloumi cheese – both complement the nutty farro and salty feta perfectly. If you’re serving this at a barbecue, it tastes amazing next to grilled vegetables like zucchini, eggplant, or bell peppers brushed with olive oil and sprinkled with herbs.

Storage Instructions

Keep Fresh: This Mediterranean-style farro salad keeps really well in the fridge! Just pop it in an airtight container and it’ll stay fresh for up to 5 days. The flavors actually get better after a day or two as everything mingles together.

Make Ahead: Want to prep this in advance? Cook the farro and chop all the veggies up to 2 days ahead, storing them separately. When you’re ready to serve, just toss everything together with the dressing. If you’re taking it for lunch, you can portion it into individual containers on Sunday for the whole week.

Serving Tips: If you’ve had the salad in the fridge, let it sit at room temperature for about 15 minutes before serving – the olive oil might solidify when cold. Give it a quick stir and taste to see if it needs an extra squeeze of lemon or pinch of salt to wake up the flavors.

Preparation Time	15-20 minutes
Cooking Time	20-30 minutes
Total Time	35-50 minutes
Level of Difficulty	Easy

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

• Calories: 1200-1400
• Protein: 35-45 g
• Fat: 80-90 g
• Carbohydrates: 100-110 g

Ingredients

• 2 cups prepared farro
• 1 cup diced cucumber
• 1 cup drained and rinsed canned chickpeas
• 1/2 cup diced roasted red peppers
• 1/4 cup minced red onion
• 1/2 cup feta cheese, crumbled
• 1/2 cup sliced kalamata olives
• 1/4 cup chopped parsley
• 6 tablespoons olive oil
• 1 tablespoon fresh lemon juice
• 1 tablespoon red wine vinegar
• 1 teaspoon dijon mustard
• 1/4 teaspoon garlic powder
• 1/4 teaspoon oregano, dried
• Salt and pepper as desired

Step 1: Combine the Salad Ingredients

In a large bowl, place the farro, cucumbers, chickpeas, roasted peppers, red onion, feta cheese, olives, and parsley.

Ensure all ingredients are evenly distributed throughout the bowl to create a balanced salad.

Step 2: Prepare the Dressing

In a small bowl, whisk together the olive oil, lemon juice, red wine vinegar, Dijon mustard, garlic powder, oregano, and a pinch of salt and pepper.

Mix these ingredients well to form a smooth and flavorful dressing.

Step 3: Dress and Serve the Salad

Pour the prepared dressing over the farro mixture in the large bowl.

Toss the salad gently to coat all the ingredients with the dressing evenly.

Once everything is well mixed and coated, serve the salad fresh as a nutritious and satisfying dish.