This Mediterranean Farro Salad is an easy, fresh salad mixing farro, fresh vegetables, chickpeas, fresh herbs and feta cheese with a light dressing. Farro salads hold up nicely making them great for meal-prep or leftovers.
MEDITERRANEAN FARRO SALAD
In the warmer months you can find fresh salads on my table almost daily.
Today’s Farro Salad is one of my favorites because I love the texture and taste of farro.
It has a slightly chewy texture and a nutty flavor that works nicely with fresh vegetables and creamy feta cheese.
As with most of my salads you can cutomize this salad to your tastes.
I love mixing things up and adding olives, artichokes, or sun-dried tomatoes.
If you haven’t tried farro in salads you are missing out and I hope you will try this salad.
WHAT IS FARRO?
Farro has a nutty flavor and a chewy texture perfect for salads, soups, and sides.
Farro is easy to prepare and is very versatile and adaptable. It works great in salads because it holds up well alongside veggies.
IS FARRO HEALTHY?
Yes it is!
Farro is an excellent source of protein, high in fiber and nutrients like magnesium, zinc and some B vitamins.
If you are looking to incorporate more whole grains into your diet this is the grain for you.
WHAT INGREDIENTS DO I NEED FOR A FARRO SALAD?
FARRO: This salad uses farro as the grain in the salad. I love farro because it has a chewy and nutty flavor that works nicely in salads.
CHICKPEAS: I love adding beans to salads, especially chickpeas. They add protein, texture and work nicely in salads.
VEGETABLES: The fresh vegetables in this salad are cucumbers, red bell peppers, tomatoes, green onion and red onion.
FETA CHEESE: Creamy feta cheese is added to this salad is such a great addition. You can leave it out if you don’t like it.
FRESH HERBS: Fresh parsley is added to take this salad to the next level. You can use Italian parsley or curly parsley.
DRESSING: The dressing in this salad is a light red wine vinegar style dressing with a bit of sweetness from the lemon juice.
HOW DO YOU MAKE THIS MEDITERRANEAN FARRO SALAD?
This salad is so easy to throw together. You can prepare this ahead of time and add the dressing when you are ready to serve it.
Start by cooking the farro according to the package until al dente.
While the farro cook add the remaining ingredients into a large mixing bowl.
Once the farro is done cooking remove from heat and drain. Let the farro cool for 10 minutes.
In a mason jar or salad dressing container combine the dressing ingredients and mix well.
Pour the dressing over the salad and toss. Refrigerate for two hours before serving if possible, otherwise serve immediately.
WAYS TO MODIFY THIS FARRO SALAD RECIPE
MAKE-AHEAD TIPS: If you are making this salad ahead of time I suggest prepping all of the ingredients and adding them together except for the feta cheese.
When you are ready to serve the salad add the feta cheese in and toss it to combine.
I also leave the dressing off of the salad until about two hours before I am serving and then I will toss it and refrigerate it. You can make the dressing ahead of time and store in a mason jar so it is ready to go.
BEANS: Like I mentioned above, this salad uses chickpeas but you can use a variety of beans. White beans and kidney beans work really nicely.
You could also get creative and try two or three beans along with the other ingredients.
FRESH VEGETABLES: This salad is at its best in the warm months when you can use farmers market or garden vegetables.
I love finding whatever is in season and adding that in. Carrots, celery, radish, zucchini and broccoli work nicely.
SPIRALIZING: To make this salad extra fun sometimes I like to spiralize a cucumber or zucchini and add that in. It adds texture and is visually appealing.
FRESH HERBS: Another way to take this salad to the next level is fresh herbs. I love adding fresh mint, basil or dill.
WHAT TO PAIR YOUR CHICKPEA SALAD WITH?
- 1 cup uncooked farro, rinsed and drained
- 1 - 15 ounce can of chickpeas, drained and rinsed
- 1 red bell pepper, seeds removed, diced
- 1 english cucumber, diced
- 2 small tomatoes, diced
- 1/4 cup red onion, diced
- 5-6 green onions, green and white parts chopped
- 1/4 cup fresh parsley, chopped
- 6 ounces of feta cheese, crumbled
FOR THE DRESSING
- 1/4 cup extra virgin olive oil
- 3 tablespoons red wine vinegar
- 2 garlic cloves, minced
- 1 lemon, juiced
- 2 teaspoons dried oregano
- Salt and pepper to taste
- Cook the farro according to the package until al dente.
- While the farro cook add the remaining ingredients into a large mixing bowl.
- Once the farro is done cooking remove from heat and drain. Let the farro cool for 10 minutes.
- In a mason jar or salad dressing container combine the dressing ingredients and mix well.
- Pour the dressing over the salad and toss. Refrigerate for two hours before serving if possible, otherwise serve immediately.
Garnish ideas: you can add fresh herbs like mint, basil or parsley.
The leftovers will keep in the fridge for up to a week in a sealed container in the fridge.
You can try other beans instead of chickpeas like white beans, kidney or black beans or try adding two or three.