Mediterranean food is one of my favorite cuisines. It’s bright and bright, usually pretty light, and full of flavor! This Mediterranean farro salad combines your favorite greek ingredients into one delicious and easy greek salad recipe.
It comes together in about 40 minutes, has lots of veggies, and is loaded with flavor thanks to all the fresh herbs and a zippy homemade greek dressing. Make it for an easy lunch, a side at dinner, or to bring to a potluck or BBQ. In addition, it’s also perfect for meal prep as it holds up well for a handful of days. I love adding some chicken for a full meal.
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Why you’ll love this Mediterranean farro salad recipe
- loaded with flavor!
- has plant-based protein, complex carbohydrates, fiber, and healthy fats for a balanced side dish.
- perfect for meal prep – the flavors get better as it sits, and it holds up well for a handful of days.
What is farro?
Farro is an ancient grain from the wheat family that originated in the Middle East over 17,000 years ago. It has a chewy texture with a slightly nutty flavor. Farro is high in fiber and a good source of B vitamins, copper, manganese, selenium, and magnesium. It can be used as a side dish, on its own, or in salads or soups.
Is farro gluten-free?
Farro is not gluten-free as it is a type of wheat.
Mediterranean farro salad ingredients
- farro
- arugula
- cherry tomatoes
- cucumber
- red onion
- kalamata olives
- artichoke hearts
- feta cheese
- fresh herbs – dill, parsley, and mint
- greek dressing – a combo of extra-virgin olive oil, red wine vinegar, fresh lemon juice, dried oregano, and red pepper flakes.
How to make mediterranean farro salad
- Cook your farro according to the package instructions until tender. Once done, fluff with a fork. Let cool for 5-10 minutes.
- Make the greek dressing. Add red wine vinegar, lemon juice, olive oil, dried oregano, red pepper flakes, and salt and pepper to a small jar. Mix well to combine. Adjust according to taste.
- Make the salad. Add farro, arugula, tomatoes, cucumber, onions, olives, artichokes, feta, herbs, salt, and pepper to a large bowl. Pour over the dressing and toss to combine.
- Enjoy! Let it sit for a couple of hours to let the flavors develop and enjoy.
The best greek salad dressing
What’s a greek salad without an amazing greek dressing?! This dressing uses household staples and has the perfect zip and spice to it. Plus, the longer it sits, the more flavorful it gets too!
Greek salad dressing ingredients:
- olive oil
- red wine vinegar
- lemon juice
- dried oregano
- red pepper flakes
- salt and pepper
Add ingredients to a jar or small bowl and whisk to combine. Adjust according to taste if you like. This farro salad is lightly dressed, so if you like more dressing, feel free to 1.5 or double the recipe. It can also be used for other dishes besides this recipe.
How to cook farro
Farro is an easy grain to cook. To cook 1 cup of farro:
- Rinse your farro. Place farro in a fine mesh strainer and rinse until the water runs clear, about 2-3 minutes.
- Cook farro. Bring 2 cups of water to a boil in a medium pot. Add farro and a good pinch of salt and mix to combine. Return to a boil and then reduce to a simmer. Let cook uncovered for 30 minutes until tender. If needed, drain off any excess water.
To add even more flavor, boil the farro in chicken or vegetable broth!
Storage
- fridge – store in an airtight glass container in the fridge for up to 5 days. As it sits, the veggies will lose some of their crunch.
- freeze – I would not recommend freezing this recipe due to the raw veggies.
Substitutions and additions
- farro – another grain like quinoa, barley, or rice will work.
- arugula – you could also use spinach, kale, or romaine.
- cherry tomatoes – any kind of tomato will work. I like cherry tomatoes as they hold up well and are the perfect bite size.
- feta – leave out to make it vegan and dairy-free.
- fresh herbs – any ratio of herbs will work. You can leave some out or add more.
- greek dressing – you can use store-bought dressing if you like.
And here are some additions to add:
- chickpeas
- bell peppers
- chicken or salmon – to bump up the protein.
More healthy salad recipes
- greek chickpea salad
- chicken quinoa salad
- cucumber yogurt salad
- chopped fall harvest salad
- summer corn salad
If you love quick and easy meals and want to learn how to build a balanced plate, check out our FREE How to Build a Balanced Plate Guide!
Mediterranean Farro Salad
ingredients
Greek farro salad:
- 1 cup farro, rinsed
- 4 cups arugula, roughly chopped
- 1 heaping cup cherry tomatoes, quartered (175 grams)
- 1 heaping cup diced cucumber (130 grams)
- 1 cup diced red onion (60 grams)
- 1/2 cup Kalamata olives, halved or quartered (70 grams)
- 1 14-ounce can quartered artichoke hearts, drained and halved
- 1 cup crumbled feta (4 ounces)
- 1/4 packed cup fresh dill, roughly chopped
- 1/4 packed cup fresh parsley, roughly chopped
- 1/4 packed cup fresh mint, roughly chopped
- salt and pepper, to taste
Greek dressing:
- 1 1/2 tablespoons red wine vinegar
- 1 1/2 tablespoons lemon juice
- 1 1/2 tablespoons olive oil
- 1 teaspoon dried oregano
- 1/2 teaspoon red pepper flakes
- salt and pepper, to taste
instructions
- Cook your farro according to the package instructions until tender. Once done, fluff with a fork. Let cool for 5-10 minutes.
- Make the greek dressing. Add red wine vinegar, lemon juice, olive oil, dried oregano, red pepper flakes, and salt and pepper to a small jar. Mix well to combine. Adjust according to taste.
- Make the salad. Add farro, arugula, tomatoes, cucumber, onions, olives, artichokes, feta, herbs, salt, and pepper to a large bowl. Pour over the dressing and toss to combine.
- Enjoy! Let it sit for a couple of hours to let the flavors develop and enjoy.
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nutrition
Recipe by Kelly Nardo, Eat the Gains | Photography by Sierra Inn
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If I make this for meal prep do I add the dressing before I eat it or can I add it when I make it ? Thanks
You can do either way, but I find the ingredients hold up well to the dressing and the flavors get better as it sits. You will just lose a little crunch by day 3 or 4. Hope that helps!
I loved this recipe! All the combinations of flavors mixed together– grain, greens, cheese, veggies and herbs- really enjoyed this healthy mix!
So glad you enjoyed it, Nancy! Thanks for trying it!