Easy Mediterranean Farro Salad

This vibrant Mediterranean farro salad combines nutty, chewy grains with crisp vegetables and tangy feta cheese, all brought together by a bright citrus vinaigrette. The hearty farro provides a satisfying base while fresh cucumbers, tomatoes, and peppers add crunch and color. Perfect for meal prep or entertaining, this salad actually improves in flavor as it sits, making it an ideal make-ahead dish for busy weeknights or potluck gatherings.

I stumbled upon this combination during a particularly busy week when I needed something healthy that would last several days in the refrigerator. After making a big batch of farro for other recipes, I had leftovers that needed using up. Throwing together whatever vegetables were in my crisper drawer with some pantry staples, I created what became our family's go-to salad. My kids, who usually avoid anything that looks too healthy, actually request this salad now.

Essential Ingredients and Selection Tips

• Farro grain: Choose whole grain farro over pearled for better nutrition and texture; it should look plump and uniform
• Crumbled feta cheese: Select authentic Greek feta stored in brine for the best flavor and creamy texture
• Fresh green bell pepper: Pick peppers with firm, glossy skin and no soft spots or wrinkles
• Cherry tomatoes: Choose tomatoes that feel heavy for their size with bright color and no blemishes
• English cucumber: These have fewer seeds and thinner skin, making them perfect for salads
• Red onion: Select firm onions with dry, papery outer skin and no sprouting or soft spots
• Canned chickpeas: Rinse thoroughly to remove excess sodium and that slightly metallic canned taste
• Extra virgin olive oil: Use high-quality oil since it's a main flavor component in the vinaigrette
• Fresh oranges: Naval oranges work perfectly, but blood oranges add beautiful color when in season
• Fresh lemons: Choose lemons that feel heavy and have smooth, thin skin for maximum juice content
• Raw honey: This adds complexity and balances the acidity better than regular sugar
• Vegetable broth: Use low-sodium broth to control salt levels and add depth to the farro

Detailed Cooking Instructions

Start the farro first since it takes longest:

Rinse 1 cup of farro in a fine mesh strainer until water runs clear. In a medium saucepan, combine rinsed farro with 3 cups of vegetable broth. Bring to a boil over high heat, then reduce heat to low, cover, and simmer for 25-30 minutes until tender and broth is absorbed. The grains should be chewy but not hard in the center.

Prepare vegetables while farro cooks:

Wash and dry all vegetables thoroughly. Cut cherry tomatoes in half to release their juices. Dice the green bell pepper into small, uniform pieces about quarter-inch in size. Slice cucumber into quarter-inch rounds, then stack several rounds and cut into quarters for bite-sized pieces. Finely dice half a red onion, making pieces small enough to distribute evenly throughout the salad.

Drain and rinse chickpeas properly:

Open the can and pour chickpeas into a fine mesh strainer. Rinse under cold running water for 30 seconds, gently stirring with your hand to remove all the thick liquid. Shake the strainer well to remove excess water, then pat chickpeas dry with paper towels.

Combine vegetables in serving bowl:

In a large mixing bowl, combine prepared tomatoes, cucumber, green pepper, red onion, and drained chickpeas. Toss gently to distribute evenly. This creates the fresh, colorful base for your salad.

Make the citrus vinaigrette:

In a small bowl, whisk together quarter cup extra virgin olive oil, 2 tablespoons apple cider vinegar, 2 tablespoons fresh orange juice, 1 tablespoon fresh lemon juice, and 1 teaspoon honey. Whisk vigorously until mixture emulsifies and looks creamy. Season with salt to taste, starting with half teaspoon.

Cool farro to room temperature:

Once farro is cooked, spread it on a large plate or baking sheet to cool faster. This prevents the hot grains from wilting the vegetables or melting the feta cheese. Room temperature farro absorbs the vinaigrette better than hot grains.

Assemble the complete salad:

Pour the citrus vinaigrette over the vegetable mixture and toss well to coat everything evenly. Add the cooled farro and gently folded it in. Finally, add crumbled feta cheese and fold gently to avoid breaking up the cheese too much.

Let flavors develop before serving:

Cover the salad and refrigerate for at least 30 minutes before serving. This allows the farro to absorb the vinaigrette and all flavors to meld together beautifully. Give it a gentle stir before serving and taste for seasoning adjustments.

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The key to perfect farro lies in not overcooking it. I learned this lesson the hard way after making mushy farro salad several times. Now I check the grains frequently during the last 5 minutes of cooking, looking for that perfect tender-chewy texture. Properly cooked farro should have a slight bite, similar to al dente pasta, which provides wonderful contrast to the soft vegetables.

Timing the feta addition makes a huge difference in the final result. Adding it while the farro is still warm causes the cheese to soften and lose its distinctive tangy bite. I always wait until everything reaches room temperature before folding in the feta, which keeps it creamy but intact. This small detail elevates the entire salad experience.

The vinaigrette benefits from being made slightly ahead of time, allowing the honey to fully dissolve and the flavors to marry. I often make a double batch and keep extra in the refrigerator for quick salads throughout the week. The combination of citrus juices with apple cider vinegar creates a bright, complex acidity that complements the hearty grains perfectly.

Storage and serving flexibility make this salad incredibly practical for busy households. It keeps beautifully in the refrigerator for up to five days, actually improving in flavor as the farro continues absorbing the dressing. I portion it into individual containers for grab-and-go lunches, which makes healthy eating so much easier during hectic weeks.

The Mediterranean flavor profile works well with numerous variations throughout the seasons. In winter, I sometimes add dried cranberries and toasted pine nuts. Summer versions might include fresh herbs like basil or mint. The beauty of this base recipe lies in its adaptability while maintaining that distinctive Mediterranean character that makes it so appealing.

Making this salad taught me the importance of balancing textures in grain-based dishes. The combination of chewy farro, crisp vegetables, creamy feta, and tender chickpeas creates such an interesting eating experience. Each bite offers something different, which keeps the salad from becoming monotonous even when eating it several days in a row.

This Mediterranean farro salad represents everything I love about grain-based salads - it's nutritious, flavorful, and incredibly satisfying without being heavy. The combination of protein, fiber, and fresh vegetables creates a complete meal that doesn't leave you hungry an hour later. I appreciate how this recipe bridges the gap between healthy eating and actual enjoyment, proving that nutritious food doesn't have to sacrifice flavor or satisfaction.

Frequently Asked Questions

→ Can I make this farro salad ahead of time?

Yes! This salad actually tastes better after sitting in the fridge for a few hours. The flavors blend together nicely. It keeps well for up to 3 days covered in the refrigerator.

→ What can I use instead of farro?

You can substitute quinoa, wild rice, or brown rice for the farro. Quinoa cooks faster and is gluten-free if that's a concern.

→ Is this salad filling enough for a main dish?

Absolutely! The combination of farro, chickpeas, and feta provides plenty of protein and fiber to make this a satisfying main course.

→ Can I skip the feta cheese?

Sure! You can leave out the feta or replace it with another cheese like goat cheese or fresh mozzarella. For a dairy-free version, try adding more chickpeas or some nuts.

→ How long does cooked farro last in the fridge?

Cooked farro stays fresh in the refrigerator for about 5 days when stored in a covered container. You can cook a big batch and use it throughout the week.

→ What other vegetables work well in this salad?

Try adding diced zucchini, roasted red peppers, or artichoke hearts. Olives also make a great Mediterranean addition to this salad.