Why You’ll Love This Mediterranean Farro Salad Bowl

• It’s a true texture party. You get the delightful chew of the farro, the juicy pop of the tomatoes, the cool crunch of cucumber, and the creamy crumble of feta all in one bite. It’s never, ever boring.
• It’s a meal-prep hero. This salad holds up beautifully for days. Unlike leafy greens that wilt, the farro and robust veggies actually improve, making it the perfect make-ahead lunch for a busy week.
• It’s endlessly adaptable. Not a fan of olives? Swap in artichoke hearts. Want more protein? Add some chickpeas or grilled chicken. This bowl is a fantastic template for using what you have on hand.
• The lemon-herb vinaigrette is a game-changer. It’s bright, herby, and just tangy enough to cut through the richness of the feta and olives. You’ll want to put this dressing on everything.

Ingredients & Tools

• 200 g semi-pearled or pearled farro
• 1 large English cucumber, diced
• 250 g cherry or grape tomatoes, halved
• 1 small red onion, finely diced
• 150 g feta cheese, crumbled
• 100 g Kalamata olives, pitted and halved
• 1 large handful fresh flat-leaf parsley, roughly chopped
• 1 handful fresh mint leaves, chopped
• 60 ml extra virgin olive oil
• Juice of 1–2 large lemons (about 3-4 tablespoons)
• 1 large garlic clove, minced or grated
• 1 tsp dried oregano
• ½ tsp fine sea salt, plus more to taste
• ¼ tsp freshly ground black pepper

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 extra virgin olive oil you comfortably can—it makes a noticeable difference in the dressing. And don’t skip the fresh herbs; they provide that essential burst of freshness that ties the whole bowl together.

Serves: 4 as a main | Prep Time: 20 minutes | Cook Time: 20 minutes | Total Time: 40 minutes

Before You Start: Tips & Ingredient Notes

• What kind of farro should I use? Pearled or semi-pearled farro is your best bet for this recipe. It cooks much faster than whole farro (in about 15-20 minutes) and doesn’t require pre-soaking. Check the package instructions to be sure.
• Don’t forget to taste your farro as it cooks. You’re looking for a tender but pleasantly chewy texture—al dente, just like pasta. Overcooked farro can become mushy and won’t hold up well in the salad.
• Dice your vegetables uniformly. This isn’t just for looks! Cutting the cucumber, onion, and tomatoes to a similar size ensures you get a bit of everything in every single forkful, creating a perfect balance of flavours and textures.
• Make the dressing separately and taste it. This is a non-negotiable step. Whisk the dressing ingredients together in a small bowl or jar first. Dip a piece of lettuce or farro in to taste, and adjust the salt, pepper, or lemon juice until it sings. A little adjustment here makes all the difference.

How to Make Mediterranean Farro Salad Bowl

Serving Suggestions

Complementary Dishes

• Grilled Lemon Herb Chicken or Fish — A simple grilled protein placed right on top turns this salad into a complete, restaurant-quality dinner. The char from the grill complements the fresh flavours perfectly.
• Warm, Toasted Pita Bread — There’s nothing better than tearing off a piece of soft, warm pita to scoop up every last bit of farro and feta. It’s a comforting and practical addition.
• A Bowl of Creamy Hummus — Serving this salad with a dollop of hummus on the side adds a wonderful creaminess and depth. You can even mix a little hummus into your portion for a richer experience.

Drinks

• A Crisp, Dry Rosé — The bright acidity and berry notes in a good rosé are a fantastic match for the salty feta and zesty lemon in the salad. It feels like a summer holiday in a glass.
• Sparkling Water with Lemon and Mint — For a non-alcoholic option, this is incredibly refreshing. The bubbles cleanse the palate, and the lemon and mint echo the flavours in the bowl beautifully.
• A Light Greek Lager — A cold, light lager cuts through the richness and complements the Mediterranean vibe without overpowering the delicate herbs.

Something Sweet

• Baklava — The honey-sweetened, nutty layers of baklava are a classic and decadent way to finish this meal. The flaky pastry is a lovely contrast to the hearty salad.
• Fresh Figs with a Drizzle of Honey — If figs are in season, this is a simple, elegant, and naturally sweet ending that keeps the Mediterranean theme going.
• Lemon Sorbet — A scoop of tangy, palate-cleansing lemon sorbet is the perfect light dessert to follow the robust flavours of the farro bowl. It’s incredibly refreshing.

Top Mistakes to Avoid

• Mistake: Using whole farro without adjusting the cook time. Whole farro takes much longer to cook (up to 45 minutes) and may need soaking. If you use it by accident, your salad prep time will double. Stick to pearled for this quick recipe.
• Mistake: Adding the dressing to hot farro. If the farro is too hot, it will absorb the dressing too quickly and can become soggy. Let it cool for at least 10-15 minutes so it can absorb the dressing properly without losing its texture.
• Mistake: Not seasoning the farro cooking water. Salting the water like pasta water is crucial. It’s your one chance to season the farro from the inside out, making the entire salad more flavourful.
• Mistake: Over-mixing after adding the feta. Feta is delicate. If you’re too vigorous when stirring it in, it will break down into a paste and coat everything, rather than staying in those lovely, creamy crumbles we all love.

Expert Tips

• Tip: Toast your farro before boiling. For an even deeper, nuttier flavour, toast the rinsed farro in the dry saucepan for a few minutes over medium heat until it smells fragrant, then add the water and proceed. It adds a whole new dimension.
• Tip: Add a teaspoon of honey or maple syrup to the dressing. Just a tiny bit of sweetness can balance the sharp acidity of the lemon and the saltiness of the feta and olives, creating a more rounded, complex flavour profile.
• Tip: Massage your red onion. If raw red onion is too pungent for you, place the diced onion in a bowl, sprinkle with a pinch of salt, and squeeze it with your hands for 30 seconds. Rinse under cold water and pat dry. This tames the sharpness significantly.
• Tip: Use the salad as a filling. This mixture is fantastic stuffed into hollowed-out tomatoes or bell peppers for a pretty presentation, or even wrapped in large lettuce leaves for a low-carb, handheld lunch option.

FAQs

Can I make this salad ahead of time?
Absolutely, and it’s highly recommended! This salad is a meal-prep dream. You can assemble the entire thing (minus the fresh herbs) up to 3 days in advance. Store it in an airtight container in the fridge. The flavours will meld and intensify. I’d recommend adding the final garnish of fresh parsley and mint just before serving to keep them bright and vibrant. If the salad seems a little dry after chilling, a quick drizzle of fresh olive oil and a squeeze of lemon juice will wake it right up.

What can I use instead of farro?
No problem! Farro has cousins that work wonderfully. Freekeh would be my first choice for a similar nutty, chewy texture. Pearl barley or wheat berries are also great substitutes, though their cooking times will vary. For a gluten-free option, cooked quinoa or brown rice will work, but keep in mind the texture will be softer. You might want to add something extra for crunch, like sunflower seeds or chopped almonds.

Is farro gluten-free?
This is a common point of confusion. Unfortunately, no. Farro is a type of wheat, so it contains gluten. If you need a gluten-free alternative, please see the suggestion above for quinoa or brown rice. Always check the packaging if you have a severe allergy, as cross-contamination can be a concern.

My salad seems dry. What did I do wrong?
This usually happens if the farro was too hot when dressed and absorbed the liquid too greedily, or if you didn’t make quite enough dressing. The farro will continue to soak it up as it sits. The easy fix is to whisk up another small batch of the lemon vinaigrette—maybe just half the original recipe—and stir it in until it reaches your desired consistency. Taste and re-season if necessary.

Can I add protein to this to make it more filling?
Of course! This bowl is a fantastic base for protein. A can of rinsed and drained chickpeas is the easiest addition. For animal protein, grilled chicken breast, shrimp, or flaked canned tuna are all excellent choices. For a plant-based option, marinated and baked tofu or tempeh would be delicious. Just season your protein simply with salt, pepper, and a little oregano to keep it in the Mediterranean spirit.