Mediterranean Farro Salad with Chickpeas
Made with simple, seasonal ingredients, this Mediterranean Farro Salad is filling, refreshing, and holds up in the fridge for days. Tender farro, chickpeas, crisp veggies, and creamy feta cheese combine for bold flavor and satisfying textures. Tossed with a homemade red wine salad dressing, it’s the perfect summer side dish or vegetarian meal!
This one is built for meal prep. It keeps for five days, and as long as you hold the feta and arugula back until serving, nothing goes soggy.
What is Farro Salad?
Farro is an ancient wheat with a nutty flavor and a chew somewhere between brown rice and barley. Because it’s wheat, it isn’t gluten free. You can swap in quinoa if you need it to be.
Mediterranean Farro Salad ingredients
Dressing
- Olive oil - Forms the base of the dressing. If preferred, feel free to swap it out for avocado oil instead.
- Red wine vinegar - Adds a subtle tang and slight sweetness common in Mediterranean cuisine. Do not replace it with apple cider vinegar or white wine vinegar. Red wine vinegar is the only cooking vinegar that will result in the flavor we’re looking to achieve with this Mediterranean farro salad.
- Lemon juice - The citrus cuts through the richness of the olive oil for a bright, well-rounded flavor.
- Seasonings - Oregano, garlic, sea salt, and pepper are mixed into the dressing for a savory kick.
Salad
- Farro - An ancient wheat with a nutty flavor and a soft, chewy texture. It’s what makes this eat like a meal instead of a side. Any other grain you prefer could be substituted.
- Chickpeas - Also known as garbanzo beans, these add a soft, poppable texture and enough substance that the salad works as lunch on its own.
- Greens - Arugula forms the base of the salad. Any other greens can be used in its place.
- Vegetables - Red onion, cherry tomatoes, and roasted red peppers add crunch, color, and a little sweetness against the vinegar.
- Feta - Crumbled over the salad for a creamy texture and tangy taste. Use a dairy-free feta cheese to make this farro feta salad dairy-free and vegan.
How to make Farro Salad with Feta
The only cooking is the farro. Everything else happens in a jar, a colander, and one big bowl.
Greek Farro Salad Variations
- Add sliced chicken, steak, or shrimp to turn this into dinner.
- Toss in lentils to make it heartier while keeping it vegetarian.
- Add pitted olives and sliced cucumbers to make this more of a “Greek” farro salad.
Farro Mediterranean Salad Tips
- Make sure to cook the farro according to the package directions. Some packages take longer to cook. You will know the farro is done when it’s soft and fluffy.
- Before tossing everything together, run the farro under cold water to cool it off and help loosen it up if it’s been sitting in a warm pot for too long.
- Leave the feta and arugula out until you’re ready to serve the Mediterranean farro salad. This keeps the cheese and greens fresh and prevents them from becoming soggy.
Storing Farro Greek Salad
Store the Mediterranean salad in an airtight container in the fridge for up to 5 days. When ready to serve, give it a little toss to distribute the ingredients, and enjoy!
Frequently Asked Questions
Yes, quinoa can be swapped 1:1 with the farro in this recipe. Prepare the quinoa according to the package instructions.
Farro is a type of wheat, meaning it is not gluten free. If needed, swap the farro with quinoa for a gluten free alternative. Always make sure to check the ingredients.
For more easy, delicious salad recipes, check out my:
Recipe
Farro Greek Salad
Ingredients
For the dressing
- ¼ cup olive oil
- 3 tablespoon red wine vinegar
- ½ lemon - juice
- ½ teaspoon oregano
- ½ teaspoon garlic
- ½ teaspoon sea salt
- ¼ teaspoon black pepper
For the salad
- 8 oz farro
- 15 oz can chickpeas
- ½ cup red onion - diced
- ½ cup cherry tomatoes - halved
- ⅓ cup roasted red peppers - sliced
- 1 cup feta - crumbled
- 1 cup arugula
Instructions
- Make the dressing by adding all the dressing ingredients to a jar. Place the lid on top and shake well or mix well with a spoon until the seasonings are well combined. Set aside.
- Prepare the farro according to package directions.
- While the farro is cooking, drain and rinse the chickpeas and chop the vegetables.
- Once the farro is cooked, run it under some cold water to cool it off. Then add the farro to a large bowl along with the chickpeas, red onion, cherry tomatoes, and roasted red peppers. Drizzle the dressing over the ingredients and toss well with large spoons until well combined.
- When ready to serve, sprinkle the feta cheese and arugula into the bowl and toss again gently to coat (leaving these out until the end allows the cheese and the greens to be crisp).
- Serve the salad with a serving spoon and enjoy!
Nutrition
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