Description
Looking for a vibrant, hearty, and healthy dish that celebrates whole grains and bold flavors? This Mediterranean farro salad blends chewy farro with crisp vegetables, fresh herbs, and a zesty lemon dressing. Ideal for meal prep, potlucks, or light dinners.
Ingredients
1 cup uncooked farro (pearled or semi-pearled)
2 cups water or veggie broth
1 pint cherry tomatoes, halved
1 cucumber, diced
1/2 red onion, thinly sliced
1/2 cup Kalamata olives, halved
1/4 cup chopped fresh parsley
2 tbsp chopped fresh mint
1/4 cup crumbled plant-based feta (optional)
Zest and juice of 1 lemon
3 tbsp extra virgin olive oil
1 tsp Dijon mustard
Salt and freshly ground black pepper to taste
Instructions
1. Rinse the farro under cold water. Cook in water or broth for ~25 minutes until tender. Drain and cool.
2. Chop tomatoes, cucumber, onion, and herbs.
3. Whisk lemon juice, zest, olive oil, mustard, salt, and pepper in a bowl.
4. Toss cooled farro into the dressing.
5. Add chopped veggies, herbs, olives, and feta. Mix well.
6. Taste and adjust seasoning. Chill 30 minutes before serving.
Notes
Substitute farro with quinoa or barley if desired.
Add roasted chickpeas, marinated artichokes, or sun-dried tomatoes for variation.
Stores well for up to 4 days in fridge.
Great for meal prep, picnics, or potlucks.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Category: Salad
- Method: Boiling
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 bowl
- Calories: 280
- Sugar: 4g
- Sodium: 320mg
- Fat: 12g
- Saturated Fat: 2g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 36g
- Fiber: 6g
- Protein: 7g
- Cholesterol: 0mg
Keywords: farro, grain salad, Mediterranean, vegan, meal prep