Farro Salad Mediterranean

Last summer my neighbor Maria brought a bowl of something grainy and vibrant to our backyard potluck. One bite and I was hunting her down for the recipe, completely abandoning my usual pasta salad routine. Now it's the only thing people request when we have summer gatherings, and honestly, I never say no to making it.

I made this for my sister's birthday picnic last month and watched my tomato hating nephew go back for thirds. There's something about the combination of cool crisp vegetables and warm nutty grains that makes people forget they're eating something so healthy.

Ingredients

• 1 cup farro: This ancient wheat grain has this incredible chewy texture that holds up beautifully in salads and never gets mushy
• 3 cups water: Farro absorbs liquid like a sponge, so you'll need enough to cook it properly without drying out
• 1/2 teaspoon salt: Just enough to season the grains from the inside out as they cook
• 1 cup cherry tomatoes: Their natural sweetness pops against the salty olives and tangy feta
• 1 cup cucumber: Adds this perfect cool crunch that makes every bite refreshing
• 1/4 cup red onion: A little sharpness goes a long way in balancing all the other flavors
• 1/4 cup fresh parsley: Brings a bright grassy freshness that lifts the whole dish
• 2 tablespoons fresh mint: Totally optional but I always include it for that extra Mediterranean vibe
• 1/3 cup Kalamata olives: These briny little gems are what gives the salad its signature punch
• 1/2 cup feta cheese: Creamy tangy and absolutely essential for that authentic Greek flavor
• 3 tablespoons extra virgin olive oil: Use the good stuff here since it's one of the main flavors
• 2 tablespoons fresh lemon juice: Bright acid that cuts through the rich olive oil and salty cheese
• 1 teaspoon dried oregano: The herb that screams Mediterranean in the best possible way
• 1 garlic clove: Minced fresh garlic gives the dressing a nice kick
• 1/2 teaspoon salt: Adjust to taste but the salad needs proper seasoning to shine
• 1/4 teaspoon black pepper: Just enough to add a little warmth and depth

Instructions

Cook the farro to perfection:

Rinse those grains under cold water until it runs clear, then dump them in a medium saucepan with 3 cups water and half teaspoon salt. Bring everything to a rolling boil, then turn the heat down to low, cover it up, and let it simmer for about 20 to 25 minutes until the farro is tender but still has some chew to it. Drain any leftover water and spread the cooked farro on a baking sheet or large plate to cool down faster.

Prep all your fresh vegetables:

While the farro is cooling, halve your cherry tomatoes, dice that cucumber into nice bite sized pieces, and finely chop the red onion. Give your parsley and mint a rough chop and slice those Kalamata olives into rings. Crumble the feta into bite sized chunks.

Whisk together the zesty dressing:

In a small bowl, pour in the olive oil, lemon juice, dried oregano, minced garlic, the remaining salt, and black pepper. Whisk it vigorously until everything emulsifies into a creamy dressing that coats the back of a spoon.

Combine everything in a large bowl:

Dump the cooled farro into a large mixing bowl along with all those prepped vegetables, herbs, olives, and crumbled feta. Pour the dressing over the top and use a large spoon to gently toss everything together until each grain is coated and the ingredients are evenly distributed.

Let the flavors meld together:

Taste the salad and add more salt or pepper if it needs it, then cover it and pop it in the fridge for at least 15 minutes. This little resting period lets the farro soak up the dressing and all the flavors get friendly with each other.

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My friends now request this for every single summer get together, and I've caught people eating it straight from the bowl with a fork while standing in front of the fridge at midnight. Something about the combination of textures and bright flavors just hits different on warm days.

Making It Your Own

I've started adding diced bell peppers when I want more crunch, and once I threw in some marinated artichoke hearts that took the whole thing to another level. You can swap the farro for other grains like barley or wheat berries, but farro really does have the best texture for this particular salad.

What to Serve With It

This farro salad is substantial enough to stand alone as a light lunch, especially when you're craving something fresh but filling. It also pairs beautifully with grilled chicken, fish, or even as part of a larger mezze spread with hummus and pita.

Storage and Meal Prep Magic

The salad keeps beautifully in the fridge for up to 4 days, though the texture of the vegetables softens slightly after day two. I like to portion it into glass containers for grab and go lunches throughout the week.

• Add the fresh herbs right before serving if you're meal prepping several days ahead
• If the salad seems dry after refrigerating, drizzle with a little more olive oil and lemon juice
• The feta will get saltier the longer it sits, so taste before adding additional seasoning

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This salad has become my go to for potlucks, summer dinners, and lazy weekend lunches when I want something that feels special but requires zero actual cooking. Hope it becomes a staple in your kitchen too.

Questions & Answers

→ What does farro taste like?

Farro has a nutty, slightly earthy flavor with a satisfying chewy texture similar to barley but with a more complex taste profile. It's less processed than many modern grains, giving it a hearty, wholesome character.

→ Do I need to cook farro before making this salad?

Yes, farro requires cooking. Simmer uncooked farro in salted water for 20–25 minutes until tender but still slightly chewy. Drain any excess liquid and let it cool before combining with the vegetables and dressing.

→ Can I make this salad ahead of time?

Absolutely! This salad actually tastes better after the flavors have time to meld. You can make it up to 24 hours in advance—just store it in an airtight container in the refrigerator. It's perfect for meal prep or picnics.

→ Is this salad gluten-free?

No, traditional farro contains gluten as it's an ancient wheat variety. For a gluten-free version, substitute with cooked quinoa, brown rice, or sorghum. The cooking times may vary slightly depending on your chosen grain.

→ How can I make this dairy-free?

Simply omit the feta cheese or replace it with a dairy-free alternative. The salad remains delicious without it—you might want to add extra olives or a sprinkle of nutritional yeast for that savory, cheesy element.

→ What proteins pair well with this salad?

Grilled chicken, shrimp, or salmon complement the Mediterranean flavors beautifully. You can also add chickpeas or white beans directly into the salad for extra protein, making it a complete vegetarian meal.