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Looking for a salad that’s hearty, flavorful, and refreshing all at once? This cucumber farro salad is a go-to for anyone craving a plant-based dish that feels like a full meal. In this article, I’ll guide you through my favorite version of the salad, show you how to build it step by step, share ingredient variations, and answer your most common questions. Whether you’re new to farro or a longtime fan like me, you’ll walk away with everything needed to master this vibrant recipe at home.
Why Cucumber Farro Salad Stole My Heart
The Summer That Changed My Cooking
One summer, my tiny Portland kitchen became a lab for light, cool meals that didn’t demand hours over a stove. That’s when I fell hard for cucumber farro salad. It started with a handful of simple garden ingredients: crisp cucumbers, sun-ripened cherry tomatoes, and leftover farro from a farro soup experiment inspired by this cabbage farro soup. I tossed them all together with lemon and herbs—and something magical happened.
The chewy texture of farro contrasted perfectly with the fresh crunch of cucumbers. It was fresh, cooling, and somehow deeply satisfying without being heavy. I started serving it at picnics, making it ahead for meal preps, and loading it with inspiration from other dishes like this summer farro salad that play with sun-drenched vegetables and hearty grains.
More Than Just a Side Dish
Cucumber farro salad isn’t just a warm-weather favorite. It’s year-round food with versatility you can lean on. Swap in seasonal veggies. Add feta or go full vegan with a tahini-lemon dressing. It’s the kind of salad that plays well with others—served alongside a miso salmon farro bowl for those who eat fish, or as a base under grilled tofu. No matter how I spin it, this recipe is grounded in one star ingredient: farro.
And farro deserves attention. It’s flavorful, nutty, and full of fiber and plant protein. Unlike quick-cooking grains, it holds its shape beautifully and feels purposeful in each bite. That’s why this farro lentil salad works so well too—the grain elevates everything it touches.
So pull out a bowl, chop some cukes, and let’s build this joyful dish from the ground up.
The Vibrant Core: Ingredients & How To Make It Shine
Ingredients List
This cucumber farro salad is as ingredient-friendly as it is flavor-packed. Below is the base recipe, along with a few suggested swaps.
| Ingredient | Suggested Substitute |
|---|---|
| 1 cup cooked farro | Quinoa or barley |
| 1 large cucumber, diced | Zucchini or fennel |
| 1 cup cherry tomatoes, halved | Sun-dried tomatoes |
| ¼ cup red onion, thinly sliced | Shallots or green onion |
| 2 tbsp olive oil | Avocado oil |
| Juice of 1 lemon | White wine vinegar |
| Handful of fresh parsley & mint | Basil or dill |
You can dress this salad up with kalamata olives or crisped chickpeas. For a harmonizing Mediterranean vibe, take influence from Tuscan farro salad, which uses bold herbs and garlic.
Timing: Quick but Flavorful
This dish doesn’t demand all day in the kitchen:
- Prep time: 15 minutes
- Cook time: 25 minutes (for farro)
- Total time: About 40 minutes
If you’ve precooked farro on hand, cut this down to just 15 minutes. For quick midweek meals, prepping farro ahead of time—like when cooking another farro side dish—can be a total game-changer.
Pro tip: Pearled farro cooks faster than whole farro but has a softer texture. I prefer semi-pearled for best flavor with less wait.
Step-by-Step Instructions
Let’s bring this together in a few simple steps:
- Start by cooking the farro. Rinse 1 cup farro, then simmer it in 3 cups lightly salted water for 25–30 minutes or until al dente. Drain and let cool completely.
- While your farro cooks, prep the vegetables. Dice cucumber, slice red onion, and halve tomatoes. Chop herbs last to keep things extra fresh.
- In a large salad bowl, whisk together olive oil, lemon juice, and a pinch of sea salt.
- Toss in the farro and vegetables. Mix gently to coat everything.
- Sprinkle chopped parsley and mint across the top. Crush gently with your fingers before adding them to release fragrance.
- Chill the salad for at least 30 minutes. This allows the farro to soak up the dressing and unify the flavors.
Serve cold and enjoy.
If you’re interested in the nutritional breakdown of these ingredients—especially if comparing grains—check out this comprehensive nutrition analysis from Healthline. Farro trumps white rice and many gluten-free grains when it comes to nutrients and staying power.
Why This Salad Works Every Time
Farro Brings the “Full”
Let’s talk more about farro. It’s not just a grain—it’s your ticket to a fully satisfying salad without needing meat or dairy. Farro contains protein, fiber, complex carbs, magnesium, and even some iron. It keeps you energized and focused, especially when paired with fresh-cut produce like in a farro caprese salad.
Cucumber farro salad is also a perfect work lunch. It doesn’t get soggy like lettuce-based salads do, and the crunchy texture only improves after chilling overnight. No wilt, no mess.
Cooling, Crisp, and Crowd-Pleasing
Cucumbers are hydrating, low in calories, and naturally cooling—a powerhouse for warm days. Combine that with lemon and mint, and suddenly you’ve got a salad that’s perfect for outdoor gatherings and potlucks, even when served next to richer fare. Many salads fade in flavor the longer they sit, but this one builds depth over time.
That’s why cucumber farro salad has become one of my staples. It proves plant-based meals don’t have to be limp or boring. They can be zesty, crunchy, chewy, and soul-satisfying—all in one bite.
Serving, Storing & Tweaking It Your Way
Serving Ideas & Meal Pairings
No matter when or how you serve it, there are plenty of ways to style your cucumber farro salad:
- Over a base of arugula or kale for extra greens.
- With a topping of roasted chickpeas or pumpkin seeds for crunch.
- On the side of grilled veggies or in a grain bowl mix with tahini dressing.
Planning for company? This salad works brilliantly as a make-ahead start to a Mediterranean spread, especially alongside a farro kale salad or a lentil dish.
How to Store It & Make It Last
Cucumber farro salad stays fresh remarkably well in the fridge, especially when stored in an airtight container. It lasts:
- Up to 4 days refrigerated.
- Up to 24 hours pre-dressed without getting soggy cucumbers or faded herbs.
If you’re prepping ahead, keep the dressing separate and toss it in just before serving to maintain the best texture.
Use your senses: if cucumbers feel mushy or the farro smells overly fermented, it’s time to toss it.
FAQ: Cucumber Farro Salad
What ingredients are in a cucumber farro salad?
This salad typically includes cooked farro, diced cucumber, cherry tomatoes, red onion, fresh herbs (like parsley and mint), lemon juice, and olive oil. You can personalize it with olives, feta, or avocado for added flavor.
Is farro salad with cucumber served cold?
Yes, it’s best served chilled or at room temperature. You can make it in advance, and it actually tastes better after sitting for a while in the fridge.
How long can you keep farro salad in the fridge?
This cucumber farro salad keeps for up to 4 days in the fridge. Use an airtight container to lock in freshness and prevent moisture loss.
Do you rinse farro after cooking for salad?
Absolutely. Rinsing removes excess starch and stops the cooking process, which helps keep the farro firm and chewy—perfect for salads.
Conclusion: Make It, Share It, Love It
From garden bounty to kitchen staple, cucumber farro salad has become a beloved creation in my plant-based kitchen. It’s colorful, wholesome, impossibly flexible, and filled with clean, satisfying flavors. Whether you’re cooking for family, meal prepping for yourself, or just trying to eat more veggies in a way that actually excites you—you can’t go wrong with this recipe.
Try adding your own twist or pair it with other hearty, grain-forward dishes on the site. One bite, and you’ll know why this humble salad earns a spot in every season. Let it be your compass to simple, beautiful food—just like it’s been mine.
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Cucumber Farro Salad: A Fresh, Nutritious Favorite with a Flavorful Twist
- Total Time: 40 minutes
- Yield: 4 servings 1x
- Diet: Vegan
Description
A hearty, refreshing, and plant-based salad featuring chewy farro, crisp cucumbers, cherry tomatoes, fresh herbs, and a zesty lemon-olive oil dressing. Perfect for meal prep, picnics, or a flavorful side.
Ingredients
1 cup cooked farro
1 large cucumber, diced
1 cup cherry tomatoes, halved
1/4 cup red onion, thinly sliced
2 tbsp olive oil
Juice of 1 lemon
Handful of fresh parsley & mint
Salt to taste
Instructions
1. Rinse 1 cup farro and simmer in 3 cups lightly salted water for 25-30 minutes until al dente. Drain and let cool.
2. Dice cucumber, slice onion, halve tomatoes, and chop herbs.
3. Whisk olive oil, lemon juice, and salt in a large salad bowl.
4. Add farro and vegetables. Toss gently to coat.
5. Top with parsley and mint, gently crushed to release aroma.
6. Chill for 30 minutes before serving.
7. Serve cold and enjoy.
Notes
Use semi-pearled farro for best texture.
Substitute barley or quinoa if needed.
Add olives, feta, or chickpeas for variety.
Lasts up to 4 days refrigerated in an airtight container.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Category: Salad
- Method: Boiled
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 serving
- Calories: 280
- Sugar: 4g
- Sodium: 150mg
- Fat: 10g
- Saturated Fat: 1.5g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 38g
- Fiber: 6g
- Protein: 7g
- Cholesterol: 0mg
Keywords: farro, cucumber, salad, vegan, plant-based, summer