Mediterranean Farro Salad

This Mediterranean Farro Salad is a bright, hearty dish that brings together chewy whole-grain farro, crisp vegetables, fresh herbs, and a zesty lemon-olive oil dressing. Inspired by the simple, nourishing meals of coastal Mediterranean kitchens, it’s designed to be both satisfying and refreshing—equally at home as a light lunch, a make-ahead meal prep staple, or a vibrant side dish for gatherings.

Farro’s nutty flavor and sturdy texture make it the perfect base for bold Mediterranean ingredients like cucumber, tomato, olives, red onion, and fresh parsley or dill. This salad is naturally plant-based, rich in fiber, and endlessly adaptable, making it a go-to option when you want something wholesome, flavorful, and unfussy.

I like extra amounts of all the vegetables and herbs, so I add at least double the amount of the quantities in the recipe below. The nice thing about this salad is that you can use what you have on hand, or what’s in season, to create your own unique version. Don’t be afraid to try new vegetables or swap one ingredient for something you prefer more.

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Mediterranean Farro Salad

Yield: 4-6

Author: Rooted Vibe Life

Prep time: 15 MinCook time: 20 MinTotal time: 35 Min

This Mediterranean Farro Salad is a bright, hearty dish that brings together chewy whole-grain farro, crisp vegetables, fresh herbs, and a zesty lemon-olive oil dressing. Inspired by the simple, nourishing meals of coastal Mediterranean kitchens, it’s designed to be both satisfying and refreshing—equally at home as a light lunch, a make-ahead meal prep staple, or a vibrant side dish for gatherings.

Farro’s nutty flavor and sturdy texture make it the perfect base for bold Mediterranean ingredients like cucumber, tomato, olives, red onion, and fresh parsley or dill. This salad is naturally plant-based, rich in fiber, and endlessly adaptable, making it a go-to option when you want something wholesome, flavorful, and unfussy.

I like extra amounts of all the vegetables and herbs, so I add at least double the amount of the quantities in the recipe below. The nice thing about this salad is that you can use what you have on hand, or what’s in season, to create your own unique version. Don’t be afraid to try new vegetables or swap one ingredient for something you prefer more.

Happy cooking and stay rooted.

Ingredients

Salad

• 1 cup uncooked farro (or use one package of Trader Joe’s preboiled farro and skip the long cook time)
• 3 cups water or vegetable broth
• 1 cup cherry tomatoes, halved
• 1 cup cucumber, diced
• 1 cup red bell pepper, diced
• 1 large watermelon radish, diced
• ⅓ cup red onion, finely diced
• ⅓ cup Kalamata olives, sliced
• ⅓ cup pepperoncini, chopped
• ⅓ cup vegan feta cheese, crumbled
• 1 cup fresh flat-leaf parsley, chopped (I like a lot of parsley, so I use two bunches)
• 2 tablespoons fresh dill or basil, chopped (optional - I don’t usually include these)

Dressing

• ¼ cup extra-virgin olive oil
• Zest and juice of 1 lemon
• 1 clove garlic, finely minced (or garlic paste)
• ½ teaspoon sea salt (plus more to taste)
• ¼ teaspoon black pepper

Instructions

Preparation

1. Cook the farro:
2. Rinse farro under cold water. Add to a pot with water or broth and a generous pinch of salt. Bring to a boil, then reduce to a simmer and cook for 20–25 minutes, until tender but still chewy. Drain well and let cool slightly.
3. Prepare the vegetables:
4. While the farro cooks, chop the vegetables, olives, pepperoncini, and herbs. Set aside in a large bowl.
5. Make the dressing:
6. In a small bowl, whisk together olive oil, lemon zest, lemon juice, garlic, salt, and pepper until well combined.
7. Assemble the salad:
8. In the large bowl, combine cooked farro, vegetables, and herbs. Pour dressing over the top and toss gently until evenly coated.
9. Rest and serve:
10. Let the salad sit for 10–15 minutes before serving to allow flavors to meld. This allows the farro to absorb the dressing and the flavors to meld. Taste and adjust seasoning as needed.

Notes

Helpful Hints

Cook farro until just tender: Farro should be chewy, not mushy. Taste as it cooks and drain promptly to preserve its texture. Rinse with cool water if you’re making the salad ahead of time to stop the cooking.

Salt the farro generously: Season the cooking water well—this is your only chance to season the grain itself, and it makes a big difference in the final flavor.

Fresh herbs matter: Parsley, dill, or basil add brightness and depth. Add them just before serving to keep their flavor fresh and vibrant.

Finish with acidity: A final squeeze of lemon or splash of red wine vinegar right before serving wakes everything up.

Variations

Add chickpeas or white beans for extra protein

Toss in roasted red peppers or zucchini for warmth

Sprinkle with toasted pine nuts for texture

Storage

Great for meal prep, this salad lasts in an airtight container in the refrigerator for up to 4 days.

https://www.rootedvibelife.com/recipes/Blog%20Post%20Title%20One-3zaa9-zlxng-2p2sp

farro, mediterranean, salad, vegan, plant-based, easy

Salad, Appetizer, Lunch, Dinner

Mediterranean

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