Disclaimer: Our editors have used AI to create or enhance parts of this article and some images. All content has been fact-checked by our team to ensure accuracy.
If you ask me, grain salads are a genius way to eat well without much fuss.
This Mediterranean-style farro and chickpea combo makes a filling lunch or dinner that’s packed with good-for-you ingredients. The chewy farro and tender chickpeas create a satisfying base that keeps you full for hours.
It’s tossed with fresh vegetables and herbs, then dressed in a simple lemon vinaigrette that brings all the flavors together. A sprinkle of salty feta cheese and toasted pine nuts add the perfect finishing touch.
It’s the kind of dish that works just as well for meal prep as it does for casual entertaining, especially when the weather’s warm.
Why You’ll Love This Farro Salad
- Meal-prep friendly – This salad holds up beautifully in the fridge, making it perfect for make-ahead lunches or busy weeknight dinners.
- Protein-packed – With both farro and chickpeas, this salad delivers a hearty dose of plant-based protein and fiber that’ll keep you satisfied for hours.
- Mediterranean flavors – The combination of tahini, lemon, and fresh herbs creates a light yet satisfying dish that tastes fresh and clean.
- Customizable – You can easily swap ingredients based on what you have – use quinoa instead of farro, add different vegetables, or adjust the spices to your taste.
- No fancy ingredients – Most of these ingredients are pantry staples or easy-to-find items at any grocery store.
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 fastest (usually around 15-20 minutes) and is the most widely available in grocery stores. Semi-pearled and whole farro have more of their bran intact, which means they’ll take longer to cook but offer more fiber and nutrients. If you’re using whole farro, just remember to plan ahead since it needs about 40 minutes to cook and usually requires overnight soaking. No matter which type you choose, you’ll know it’s done when the grains are tender but still have a pleasant chewy texture – you definitely don’t want mushy farro in your salad.
Options for Substitutions
This salad is super adaptable and you can make several swaps based on what you have in your pantry:
- Tahini: If tahini isn’t available, you can use Greek yogurt mixed with a tablespoon of olive oil, or try almond butter thinned with lemon juice. The flavor will be different, but still tasty!
- Farro: Farro can be swapped with other grains like quinoa, barley, or brown rice. Just cook according to package instructions – cooking times will vary for each grain.
- Chickpeas: White beans or cannellini beans make good alternatives. You can also use lentils, though they’ll give the salad a different texture.
- Roma tomatoes: Any type of fresh tomatoes will work here – cherry tomatoes, beefsteak, or even sun-dried tomatoes can add a nice twist.
- Smoked paprika: Regular paprika works fine if you don’t have smoked. You could also try a pinch of chipotle powder for that smoky kick.
- Fresh parsley: Feel free to swap with fresh cilantro, mint, or a mix of herbs. If using dried herbs, use just 1 tablespoon as they’re more concentrated.
Watch Out for These Mistakes While Cooking
A common mistake when preparing farro salad is not rinsing the farro before cooking, which can leave you with a gritty texture – give it a good rinse under cold water until the water runs clear. The second crucial error is overcooking the farro, which should be tender but still slightly chewy (like al dente pasta) – start checking it about 5 minutes before the package directions suggest. When making the tahini dressing, don’t panic if it seizes up and becomes thick when you add the lemon juice – simply keep adding water, a little at a time, while whisking until it reaches a smooth, pourable consistency. For the best flavor development, try roasting the chickpeas until they’re slightly crispy and let the completed salad rest for at least 15 minutes before serving to allow the flavors to meld together.
What to Serve With Farro and Chickpea Salad?
This Mediterranean-style grain salad works great as a main dish, but you can also pair it with some tasty sides to make the meal even better! Try serving it alongside some warm pita bread and a dollop of extra hummus for dipping – the combination is really satisfying. For protein lovers, this salad tastes amazing with grilled chicken skewers or a piece of lemony baked fish on top. If you’re keeping things vegetarian, a simple side of roasted vegetables like zucchini, bell peppers, or eggplant would complement the flavors perfectly.
Storage Instructions
Keep Fresh: This farro and chickpea salad is perfect for meal prep! Place it in an airtight container and keep it in the fridge for up to 5 days. The flavors actually get better as they mingle together, making it taste even yummier the next day.
Prep Ahead: If you want to make this salad ahead, you can cook the farro and prepare the dressing up to 2 days in advance. Store them separately in the fridge, then combine with the fresh veggies and chickpeas when you’re ready to serve. This helps keep everything fresh and crisp!
Pack Smart: For lunch boxes or picnics, try layering the ingredients with the dressing at the bottom, grains and chickpeas in the middle, and fresh veggies on top. This keeps everything fresh until you’re ready to toss and enjoy. Just give it a good shake when you’re ready to eat!
| Preparation Time | 15-20 minutes |
| Cooking Time | 10-15 minutes |
| Total Time | 25-35 minutes |
| Level of Difficulty | Easy |
Estimated Nutrition
Estimated nutrition for the whole recipe (without optional ingredients):
- Calories: 800-900
- Protein: 30-35 g
- Fat: 40-50 g
- Carbohydrates: 90-100 g
Ingredients
- 1/3 cup tahini
- 1/3 cup water
- 1/4 cup lemon juice
- 2 cloves garlic, finely chopped
- 1/2 teaspoon ground cumin
- 1/4 teaspoon cayenne (optional)
- 1/2 teaspoon salt
- 1 can chickpeas (15 ounces)
- 1 tablespoon olive oil
- 1/2 teaspoon smoked paprika
- 1/4 teaspoon garlic powder
- Dash of freshly ground black pepper
- Salt to preference
- 3 cups cooked farro or other preferred grain
- 2 roma tomatoes
- 1 cucumber
- 1/4 bunch fresh parsley
Step 1: Make the Tahini Dressing
In a blender, combine the tahini, water, lemon juice, minced garlic, cumin, cayenne, and salt.
Blend until smooth and creamy.
Once the dressing is ready, set it aside and keep it in the refrigerator; it can be stored for up to 5 days if not used immediately.
Step 2: Prepare and Spice the Chickpeas
Rinse and drain the chickpeas well using a colander.
Heat olive oil in a non-stick skillet over medium heat.
Once the oil is hot, add the drained chickpeas.
Sprinkle smoked paprika, garlic powder, cayenne pepper (optional for an extra kick), and some freshly cracked pepper on top of the chickpeas.
Stir them thoroughly to ensure they are evenly coated with the spices.
Continue to sauté the chickpeas for about five minutes or until they develop a slightly browned, blistered exterior.
Season with salt to taste before removing them from the heat.
Step 3: Prepare the Vegetables
Chop the tomatoes, cucumber, and parsley into bite-sized pieces.
These fresh ingredients will add a crisp texture and vibrant flavor to your salad bowl.
Step 4: Assemble the Salad Bowls
In each serving bowl, place about 3/4 cup of cooked farro as the base.
Top the farro with the chopped tomatoes, chopped cucumber, and spiced chickpeas.
Finish with a generous pinch of chopped parsley to add freshness and a pop of color.
Step 5: Drizzle and Serve
Take the prepared tahini dressing from the refrigerator and drizzle it over each salad bowl.
Serve immediately, and enjoy your delicious, nutritious, and flavorful bowl!