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Home Recipes Side Dishes Mediterranean Farro Salad Recipe

Mediterranean Farro Salad Recipe

by Jennifer Debth April 4, 2017
39 Comments
5 from 13 votes
JUMP TO RECIPE
This post may contain affiliate links. Read our disclosure policy.

This Mediterranean Farro Salad is bright, fresh, and healthy! Hearty and chewy farro, chickpeas, and loads of crunchy veggies are tossed with feta in tangy red wine vinegar.

Bowl of mediterranean farro salad side viewThanks to Bob’s Red Mill for sponsoring today’s post! 

Quick Navigation
  • General
  • Ingredients
  • How to make
  • Get the recipe
  • Frequently Asked Questions
  • What is farro?
  • How to cook farro
  • How healthy is farro?
  • Is farro gluten-free?
  • Pairing suggestions
  • Making ahead of time
  • How to store
  • Nutrition information

You guys. This Mediterranean farro salad is SO SO GOOD! I’m not even exaggerating when I say I was shoveling it in by the spoonful directly out of the serving dish…and I wasn’t at my own home. Luckily I was in good company and there were no judgements made. Especially when everyone else tasted it. 😉

Ingredients

Hearty, chewy farro, crisp veggies, bright and tangy red wine vinegar, and spices? A simple flavor bomb you will not be able to get enough of!

  • Farro – I use Bob’s Red Mill Organic Farro.
  • Red Onion, Red Pepper, Green Pepper, and Cucumber – the classic Mediterranean veggie blend that gives this salad tons of color, texture, and nutrition.
  • Kalamata Olives – a classic addition to Mediterranean food. Kalamata olives add delicious salty flavor.
  • Garlic – adds a subtle nutty flavor to round out the tang from the vinegar.
  • Feta Cheese – leave out if you’re vegan or dairy-free but, if you’re not, feta adds delicious saltiness and creaminess to the dish.
  • Chickpeas – add a delicious pop of texture and nutty flavor that pairs so well with the vinegar and salty olives.
  • Red Wine Vinegar – the acidity in the vinegar helps break down the veggies and farro so they can really soak in all the flavor from the seasonings.
  • Dried Oregano, Dried Basil, Dried Dill, and Salt – a sweet, earthy, and tangy seasoning blend that really takes this salad to another level of flavor.

How to make

This delicious, fresh, and healthy salad comes together in just 10 minutes!

  1. Place all your ingredients in a large bowl and stir to combine.
  2. Cover and chill in the fridge until ready to serve!
Pro tip
Cut your veggies pretty small and all roughly the same size so you get a little bit of everything in each bite!

What is farro?

Farro is an ancient grain of the Mediterranean that has a delicious chewy texture and slightly nutty flavor.

It’s super hearty, super yummy, and super healthy!

How to cook farro

Farro is so easy to cook. Just boil it in water until tender! However, there are a few different types of farro which all have slightly different cooking directions.

Whatever type of farro you use, you’ll need 3 cups of water for every 1 cup of farro.

  • Whole farro. Whole farro is made up of the husk and bran so it is the most nutritious but takes the longest to cook.
  • Semi-pearled farro. Semi-pearled farro has no husk and part of the bran is gone so it’s slightly less nutritious but takes 25-30 minutes to cook.
  • Pearled farro. This is the most common type of farro. It has no husk and no bran so it is the least nutritious but can be ready in 15-20 minutes.
Pro tip
Use veggie broth instead of water for some extra flavor!

Bowl of farro salad above

How healthy is farro?

Farro is packed with protein, fiber, and other nutrients such as magnesium, zinc, and B vitamins!

It’s a super healthy grain and gives this Mediterranean farro salad tons of nutrition!

Is farro gluten-free?

No. Farro is in the same family as wheat so it’s not gluten-free.

Pro tip
If you do follow a gluten-free diet, sub the farro out for quinoa or brown rice instead!

Package of Bob's Red Mill farro held

What to serve with mediterranean farro salad

This farro salad is delicious as a light and fresh snack or served alongside other yummy recipes!

  • Pita and Hummus
  • Pork Chops
  • Mediterranean Roasted Cauliflower 
  • Tuna Salad Sandwich

Bowl of Mediterranean farro salad side

Can you make mediterranean farro salad ahead of time?

Absolutely! Farro salad will last for a few days in the fridge so it’s perfect to make ahead of time.

The extra time allows the ingredients to soak in more of the flavor so I even prefer it the next day!

How to store

Leftover farro salad will keep in an airtight container in the fridge for 4-5 days or in the freezer for 5-6 months.

When you’re ready to serve, thaw in the fridge if frozen and enjoy!

– Jennifer

#ad Hearty farro meets loads of fresh, crunchy veggies, tangy red wine vinegar, chickpeas, and spices to make this healthy and delicious Mediterranean Farro Salad Recipe! showmetheyummy.com Made in partnership w/ @bobsredmill

Mediterranean Farro Salad Recipe

5 from 13 votes
This Mediterranean Farro Salad is bright, fresh, and healthy! Hearty and chewy farro, chickpeas, and loads of crunchy veggies are tossed with feta in tangy red wine vinegar.
Prep Time: 10 minutes minutes
Cook Time: 0 minutes minutes
Yield: 8 people
Print Pin Rate Recipe

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Ingredients

US Customary - Metric
  • 1 cup Bob’s Red Mill Organic Farro cooked in vegetable broth according to package directions
  • ¼ cup diced red onion
  • ½ cup diced red pepper
  • ½ cup diced green pepper
  • ½ cup diced cucumber
  • ¼ cup kalamata olives chopped
  • 2 cloves garlic minced or pressed
  • ¼ cup crumbled feta optional, omit if vegan or dairy free
  • ½ cup chickpeas drained
  • ¼ cup red wine vinegar
  • ½ teaspoon dried oregano
  • ½ teaspoon dried basil
  • ½ teaspoon dried dill
  • ½ teaspoon salt more or less to taste

Instructions

  • Place all ingredients in a large bowl.
  • Stir to combine.
  • Cover and chill in fridge until ready to serve!
  • Taste and re-season, if necessary, before serving!
  • Take 5 seconds to rate this recipe below. We greatly appreciate it!
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STORING
Room Temp:N/A
Refrigerator:4-5 Days
Freezer:5-6 Months
Reheat:If frozen, let thaw in fridge
*Storage times may vary based on temperature and conditions

Notes

This is a GREAT make ahead dish. This can be stored in the fridge for up to 5 days.
Omit feta if vegan or dairy free!

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Nutrition Information

Nutrition Facts
Mediterranean Farro Salad Recipe
Amount Per Serving
Calories 134 Calories from Fat 18
% Daily Value*
Fat 2g3%
Saturated Fat 1g6%
Cholesterol 4mg1%
Sodium 268mg12%
Potassium 154mg4%
Carbohydrates 25g8%
Fiber 5g21%
Sugar 2g2%
Protein 4g8%
Vitamin A 360IU7%
Vitamin C 20.4mg25%
Calcium 42mg4%
Iron 1.2mg7%
* Percent Daily Values are based on a 2000 calorie diet.

*Note: Nutrition information is estimated and varies based on products used.

Keywords: farro, healthy, mediterranean
Enjoy this recipe?
Tag @showmetheyummy on Instagram and hashtag it #showmetheyummy
Course: Side Dishes
Cuisine: American, Mediterranean
Author: Jennifer Debth

Thanks again to Bob’s Red Mill for sponsoring today’s post!

Filed Under: Healthy, Recipes, Salads, Side Dishes, Vegan, Vegetarian

Reader Interactions

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  1. Adriana

    Missouri City, Texas

    September 7, 2022 at 5:26 pm

    5 stars So delicious! I used vegan follow your heart brand feta and put original hummus and arugula on top of the farro salad when preparing it for dinner, thank you for the delish recipe!
    Reply
    • Jennifer @ Show Me the Yummy

      September 12, 2022 at 3:08 pm

      Yum! So glad you enjoyed!
  2. Donna

    Lake Ariel, Pennsylvania

    May 29, 2022 at 11:10 am

    5 stars Delicious as well as healthy
    Reply
    • Jennifer @ Show Me the Yummy

      June 8, 2022 at 1:48 pm

      Thanks Donna!
  3. Mary

    Huntington Station, New York

    September 22, 2021 at 11:16 am

    5 stars Excellent recipe. Good instructions and flavorful.
    Reply
    • Jennifer @ Show Me the Yummy

      September 22, 2021 at 11:24 am

      Thank you, Mary Ann!
  4. Donna

    Columbia, Connecticut

    November 1, 2020 at 3:44 pm

    5 stars Delicious! Even my meat eating brother-in-law loved it and went back for seconds! Big hit!!
    Reply
    • Jennifer @ Show Me the Yummy

      November 3, 2020 at 12:04 pm

      Awesome! Thanks, Donna! 🙂
  5. Bobbie

    San Antonio, Texas

    August 26, 2020 at 2:53 pm

    5 stars So easy and good! Needed a side for falafel!
    Reply
    • Jennifer @ Show Me the Yummy

      August 26, 2020 at 4:21 pm

      Hi Bobbie! Glad you loved the recipe! 🙂
  6. Anonymous

    Winnipeg, Manitoba

    July 23, 2020 at 1:02 pm

    5 stars
    Reply
  7. Anonymous

    United States

    July 9, 2020 at 3:00 pm

    5 stars
    Reply
  8. Diane

    Saline, Michigan

    May 5, 2020 at 6:47 pm

    5 stars Very good!
    Reply
    • Jennifer @ Show Me the Yummy

      May 6, 2020 at 5:32 am

      Thanks Diane!
  9. Anonymous

    West Kingston, Rhode Island

    April 19, 2020 at 2:45 pm

    5 stars
    Reply
  10. Georgina

    Santa Cruz, California

    January 22, 2020 at 9:20 pm

    5 stars I made this for dinner tonight and both my husband and I loved the salad! I added some diced tomato to the salad, and modified the dressing by adding a full teaspoon of oregano and a bit of olive oil. I served warm over a bed of spinach.
    Reply
    • Jennifer @ Show Me the Yummy

      January 23, 2020 at 12:36 pm

      Thanks Georgina!
  11. Lynn

    Decatur, Georgia

    June 2, 2019 at 2:02 pm

    There is a serious mismatch between the screen version of this recipe and the printable version. The printable one has twice the ingredients listed in the screen version! But, the printed version says it still serves 8, and it doesn’t give nutrition info… so which nutrition info is correct??
    Reply
    • Jennifer @ Show Me the Yummy

      June 4, 2019 at 9:09 am

      I just checked the web vs print version and they’re the same. 🙂
  12. Faye

    Tobyhanna, Pennsylvania

    April 28, 2019 at 8:32 am

    You’re right!! This is out of this world, crazy delicious!!
    Reply
    • Jennifer @ Show Me the Yummy

      April 29, 2019 at 8:00 am

      Aww thank you!
  13. Liz

    April 28, 2017 at 10:37 am

    What is the total carb count?
    Reply
    • Jennifer @ Show Me the Yummy

      April 29, 2017 at 10:19 am

      Hi Liz! I’m not sure, but you can use this nutritional calculator for any recipe: http://www.myfitnesspal.com/recipe/calculator 🙂
  14. Jennifer @ Show Me the Yummy

    April 10, 2017 at 11:17 am

    Thanks Erin!
    Reply
  15. Alyssa

    April 5, 2017 at 12:16 am

    5 stars I love the flavors here and Farro is such a good grain that I always forget about!
    Reply
    • Jennifer @ Show Me the Yummy

      April 5, 2017 at 6:10 am

      Thanks Alyssa! YES! Farro is the best!
  16. Linda

    April 4, 2017 at 3:36 pm

    Wow this looks amazing. I was missing the ancient grain salad that Costco used to have in their deli. This will be a perfect new favorite. Thanks!
    Reply
    • Jennifer @ Show Me the Yummy

      April 5, 2017 at 6:12 am

      Yay!! Thanks Linda!
  17. Jennifer @ Show Me the Yummy

    April 4, 2017 at 8:01 am

    Thanks so much Tori!! 🙂
    Reply

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