Mediterranean Farro Salad with Chickpeas
Made with simple, seasonal ingredients, this Mediterranean Farro Salad is filling, refreshing, and good for you, too. Tender farro, protein-rich 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!
If you think salads have to be bland and boring, think again! This easy Greek farro salad is bold, vibrant, and anything but snooze-worthy. Plus, it’s super quick to whip up and makes for a great meal prep option to enjoy throughout the week! One bite, and you’ll feel like you’ve been transported to an island on the Mediterranean Sea.
If you’re looking for more fun salad recipes, be sure to check out my chicken elote salad, refreshing Mediterranean quinoa salad, and this summer strawberry goat cheese salad, too!
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What is Farro Salad?
The word "farro" is Italian for "ancient wheat grain” and dates back to ancient Rome. It’s high in fiber, protein, vitamins, minerals, and antioxidants and is well known in the Middle Eastern cuisines.
Farro has a slightly nutty flavor and somewhat resembles a chewier brown rice. Because it is made from wheat, farro is not gluten free.
A farro salad typically uses the grain as the base ingredients which provides the bulk of the salad. Fresh vegetables are then sprinkled throughout to provide pops of flavor and color. I like to use roasted red peppers or tomatoes, arugula or asparagus, red onion or cabbage, really anything works with it!
Because farro has a light flavoring, similar to rice, a dressing is used to pour over the salad and provide flavoring to the dish.
Why You’ll Love This Recipe
- High in plant-based protein, fiber, and nutrients
- Naturally vegetarian and nut-free
- Easy to customize to fit your flavor preferences and dietary needs
- Great to make ahead of time for quick and easy meals throughout the week
- Works as a filling main dish or a tasty side
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 helps cut through some of the heaviness of the fats, creating a refreshing, well-rounded flavor.
- Seasonings - Oregano, garlic, sea salt, and pepper are mixed into the dressing for a savory kick.
Salad
- Farro - An ancient whole grain wheat with a nutty flavor and a soft, chewy texture that adds bulk to the salad along with fiber and nutrients to keep you full. Any other grain you prefer could be substituted.
- Chickpeas - Also known as garbanzo beans, these add lots of plant-based protein and fiber while contributing a soft, poppable texture to the Greek farro salad.
- 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 bulk, flavor, and nutrients to the base of the Mediterranean farro salad.
- 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 actual cooking you have to do for this Mediterranean farro salad is preparing the farro. Then, whisk the dressing, toss all the ingredients, and enjoy! All you need is a jar, and pot, a colander, and a large bowl.
Step 1: Make the dressing. Add all the ingredients to a jar. Cover it with a lid, and stir or shake to combine. Set aside.
Step 2: Cook the farro. Prepare the farro according to the package instructions, and run it under cold water to cool it off.
Step 3: Toss the Mediterranean salad. Drain and rinse the chickpeas and chop the veggies, and place them in a large bowl along with the farro. Pour the dressing on top, and toss to combine.
Sprinkle the feta and arugula on top, and toss again. Serve with a spoon, and enjoy!
Greek Farro Salad Variations
- Add some more protein with sliced chicken, steak, or shrimp to make this a hearty meal.
- Toss lentils into the salad to add protein to the dish 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.
Yes. Farro is a wheat typically found in Mediterranean diets and is a great source of plant-based protein, iron, and fiber.
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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