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    Home » Recipes » Type of Meal » Sides and Salads » Mediterranean Farro Salad

    Published: Apr 10, 2023 by Ansley Beutler

    Mediterranean Farro Salad

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    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! 

    Mediterranean farro salad on a white plate with a fork.

    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! 

    Jump to:
    • Why You’ll Love This Recipe
    • Ingredients & Notes
    • Is Farro gluten free?
    • Step-by-Step Instructions
    • Variations
    • Expert Tips
    • How to Store
    • Frequently Asked Questions
    • Recipe
    • Reviews

    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 

    Ingredients & Notes

    Mediterranean salad ingredients in a bowl about to be mixed.

    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.
    Overhead view of farro salad on a plate on a green surface.

    Is Farro gluten free?

    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. 

    Step-by-Step Instructions

    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. 

    Mediterranean dressing in a cup with a spoon.

    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! 

    Mediterranean salad with farro in a large bowl.

    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.

    Expert 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. 
    Mediterranean farro salad on a plate on a white surface.

    How to Store

    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

    Can I use quinoa? 

    Yes, quinoa can be swapped 1:1 with the farro in this recipe. Prepare the quinoa according to the package instructions.

    Is farro good for a Mediterranean Diet? 

    Yes. Farro is a wheat typically found in Mediterranean diets and is a great source of plant-based protein, iron, and fiber.

    For more easy, delicious salad recipes, check out my:

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      Pumpkin Quinoa Salad
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    Recipe

    Mediterranean farro salad on a white plate with a fork.

    Mediterranean Farro Salad

    Made with simple, seasonal ingredients, this Mediterranean Farro Salad is filling, refreshing, and good for you, too!
    4.67 from 3 votes
    Print Pin Rate
    Course: Dinner, Lunch, Main Course, Side Dish
    Cuisine: Greek, Mediterranean
    Keyword: farro feta salad, greek farro salad, Mediterranean farro salad, salad recipe
    Prep Time: 5 minutes
    Cook Time: 10 minutes
    Total Time: 15 minutes
    Servings: 4 servings
    Calories: 534kcal
    Author: Ansley Beutler

    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

    Serving: 1serving | Calories: 534kcal | Carbohydrates: 65g | Protein: 17g | Fat: 24g | Saturated Fat: 7g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 12g | Cholesterol: 33mg | Sodium: 1184mg | Potassium: 470mg | Fiber: 15g | Sugar: 2g | Vitamin A: 465IU | Vitamin C: 19mg | Calcium: 268mg | Iron: 4mg
    Tried this recipe?Mention @the.fit.peach or tag #thefitpeach!

    PS : If you make this recipe, be sure to leave a star review and comment below! Also be sure to follow along with me on Instagram and Pinterest to stay up to date on all tasty recipes here at The Fit Peach!

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