Why You’ll Love This Mediterranean Farro Salad

• It’s a true make-ahead marvel. This salad actually improves with a little time, making it the ultimate prep-for-the-week lunch or a stress-free dish for a gathering. The farro soaks up the dressing without getting mushy, and the vegetables hold their texture beautifully.
• The texture is everything. You get this fantastic combination of chewy farro, juicy tomatoes, crisp cucumber, and creamy feta cheese in every single bite. It’s never monotonous—each forkful is a little adventure.
• It’s incredibly versatile. Think of this recipe as a fantastic blueprint. Don’t have chickpeas? Use white beans. Not a fan of olives? Throw in some artichoke hearts. It’s a forgiving recipe that welcomes your personal touch.
• It feels nourishing and vibrant. With all those bright colors from the vegetables and the fresh herbs, eating this salad just makes you feel good. It’s a burst of Mediterranean sunshine on a plate, no matter the weather outside.

Ingredients & Tools

• 1 cup semi-pearled farro
• 1 pint cherry or grape tomatoes, halved
• 1 English cucumber, diced
• 1/2 red onion, finely diced
• 1 cup Kalamata olives, pitted and halved
• 1 can (15 oz) chickpeas, rinsed and drained
• 4 oz block feta cheese, crumbled
• 1/2 cup chopped fresh parsley
• 1/4 cup chopped fresh mint
• 1/3 cup extra-virgin olive oil
• 1/4 cup fresh lemon juice (about 2 lemons)
• 1 tsp Dijon mustard
• 1 small garlic clove, minced
• 1/2 tsp dried oregano
• Salt and freshly ground black pepper to taste

Tools: A medium saucepan, a fine-mesh strainer, a large mixing bowl, a small bowl or jar for the dressing, a sharp knife, and a cutting board.

The quality of your ingredients really shines here, so use the best you can find—a good, fruity olive oil and fresh, juicy lemons will make your dressing sing. And don’t skip the fresh herbs; they provide that essential burst of freshness.

Serves: 4-6 as a main | Prep Time: 20 minutes | Cook Time: 25 minutes | Total Time: 45 minutes

Before You Start: Tips & Ingredient Notes

• Which farro should I use? I highly recommend semi-pearled farro for this recipe. It cooks faster than whole farro but retains more nutrients and texture than pearled farro. It’s the perfect middle ground, giving you a chewy bite without an hour of cooking time.
• Feta cheese: block vs. pre-crumbled. Always, always buy a block of feta packed in brine. It’s far creamier, saltier, and more flavorful than the dry, pre-crumbled stuff. Crumbling it yourself is a small step that makes a huge difference.
• Don’t skip the salting step for the onions. Soaking the finely diced red onion in cold water for 10 minutes (or tossing it with a little salt) tames its sharp bite significantly. It keeps the flavor but removes that harsh, raw onion edge that can overpower a salad.
• The dressing is your secret weapon. Taste it as you go! The balance of lemon juice to olive oil can vary depending on the acidity of your lemons. Adjust the salt and pepper until it tastes vibrant and balanced to you—that’s the key to a great salad.

How to Make Mediterranean Farro Salad

Serving Suggestions

Complementary Dishes

• Grilled Lemon-Herb Chicken or Fish — The simple, clean flavors of grilled protein pair perfectly with the robust salad. A piece of grilled salmon or some chicken skewers would make this a fantastic, well-rounded meal.
• Warm Pita Bread or Flatbread — There’s nothing better than scooping up bites of this salad with soft, warm bread. It’s great for sopping up any extra dressing at the bottom of the bowl.
• Simple Grilled Zucchini or Eggplant — For a vegetarian feast, adding some smoky grilled vegetables alongside the salad enhances the Mediterranean vibe beautifully.

Drinks

• A Crisp, Dry Rosé — The berry notes and acidity in a good rosé complement the salty feta and bright lemon in the salad without overpowering it.
• Sparkling Water with Lemon — For a non-alcoholic option, the effervescence cleanses the palate between bites, making each mouthful taste fresh and new.
• A Light Greek Lager — A cold, easy-drinking beer is a classic pairing for these kinds of flavors, especially if you’re enjoying the salad on a sunny afternoon.

Something Sweet

• Baklava — The honey-soaked, nutty flakiness of baklava is a classic and delightful way to end a meal that started with this salad.
• Lemon Sorbet — A scoop of tart, refreshing lemon sorbet echoes the citrus notes in the salad and provides a light, palate-cleansing finish.
• Fresh Figs with Honey and Yogurt — This simple dessert feels elegant and continues the Mediterranean theme with its beautiful, natural sweetness.

Top Mistakes to Avoid

• Mistake: Adding the feta and herbs while the farro is hot. The heat will wilt the delicate herbs and cause the feta to melt into a gooey mess rather than staying in distinct, creamy crumbles. Always let the grain cool completely.
• Mistake: Underseasoning the farro cooking water. This is your one chance to season the farro from the inside out. The water should taste like well-seasoned broth. If the grain itself is bland, the whole salad will struggle to taste vibrant.
• Mistake: Drowning the salad in dressing all at once. Start with about two-thirds of the dressing, toss, and let it sit. The farro will absorb some of it. You can always add more later, but you can’t take it out.
• Mistake: Using sad, out-of-season tomatoes. Since tomatoes are a key component, their quality matters. If it’s not tomato season, consider using sun-dried tomatoes (packed in oil, chopped) for a more intense, concentrated flavor.

Expert Tips

• Tip: Toast the farro before boiling. For an even deeper, nuttier flavor, toast the rinsed farro in a dry saucepan over medium heat for 3-4 minutes until it smells fragrant, then add the water and proceed. It’s a simple step that adds a wonderful complexity.
• Tip: Add a teaspoon of honey or maple syrup to the dressing. Just a tiny touch of sweetness can help balance the sharp acidity of the lemon and round out the flavor profile beautifully without making it taste sweet.
• Tip: Let it rest for optimal flavor. While you can eat this salad right away, it’s truly at its best after chilling in the fridge for at least an hour, or even overnight. The flavors have time to meld and harmonize.
• Tip: Revive leftovers with a splash of lemon juice. If the salad has been in the fridge for a day or two, the flavors can mellow. A fresh squeeze of lemon juice and a drizzle of olive oil right before serving will wake everything right up.

FAQs

Can I make this salad gluten-free?
Absolutely! Farro is a form of wheat, so it does contain gluten. For a gluten-free version, you can easily substitute an equal amount of cooked quinoa, brown rice, or sorghum. Just make sure whichever grain you use is cooled completely before assembling the salad. The cooking times and liquid ratios will be different, so follow the package instructions for your chosen grain.

How long will this salad keep in the fridge?
This salad is a fantastic make-ahead dish. Stored in an airtight container in the refrigerator, it will keep beautifully for up to 4 days. The farro holds its texture remarkably well. The herbs might darken a little after the first day, but the flavor will still be great. I don’t recommend freezing it, as the fresh vegetables will become mushy upon thawing.

My farro turned out mushy. What happened?
This usually happens if it’s overcooked or if it’s the pearled variety, which cooks much faster. Remember, you’re aiming for al dente—a tender but distinct chew. Start checking for doneness a few minutes before the package instructions suggest. Also, spreading it out to cool immediately after draining stops the residual heat from continuing to cook the grains.

Can I add other vegetables?
Please do! This recipe is wonderfully adaptable. Chopped bell peppers, roasted red peppers, artichoke hearts, or even some blanched green beans would be lovely additions. Just keep the overall volume of add-ins somewhat similar so the dressing can properly coat everything.

Is there a substitute for the feta for a dairy-free version?
For sure! To mimic the salty, tangy creaminess of feta, you can use a store-bought vegan feta alternative, or make your own by crumbling firm tofu or chickpeas and marinating it in a mixture of lemon juice, salt, and a touch of miso paste for umami. It won’t be identical, but it will be delicious in its own right.