Mediterranean Farro Salad Recipe
Introduction
This Mediterranean Farro Salad is a vibrant and wholesome dish packed with fresh vegetables, tender farro, and a tangy, herb-infused dressing. It’s perfect as a light lunch or a colorful side that brings a burst of Mediterranean flavors to your table.
Ingredients
- 3 tablespoons of water
- 2 tablespoons of olive brine
- 1 tablespoon of red wine vinegar
- 1 tablespoon of garlic granules or powder
- 2 teaspoons of dry oregano
- Salt and pepper, to taste
- 3 cups of vegetable broth
- 1 cup uncooked farro, rinsed and drained
- 1 cucumber, diced
- 1 red or green bell pepper, diced
- 1 pint of cherry tomatoes, halved
- 1 small red onion, diced
- 1 cup of kalamata olives, halved
- 1 (15.5-ounce) can of chickpeas or cannellini beans, drained and rinsed
- 1 cup of chopped fresh parsley
Instructions
- Step 1: In a medium pot, combine the vegetable broth and rinsed farro. Cook according to the package instructions until tender. Drain any excess liquid by transferring the farro to a colander and let it sit to cool.
- Step 2: While the farro cooks, prepare the dressing. In a small jar, combine water, olive brine, red wine vinegar, garlic granules or powder, oregano, salt, and pepper. Close the lid tightly and shake until well blended. Set aside.
- Step 3: In a large salad bowl, mix together the cucumber, bell pepper, cherry tomatoes, red onion, olives, chickpeas or cannellini beans, and chopped parsley. Pour in 3 tablespoons of the dressing and stir to coat. Refrigerate while the farro cools.
- Step 4: Once the farro is at room temperature, add it to the salad bowl along with another 3 tablespoons of dressing. Toss everything well. Taste and adjust the salt if needed. For best flavor, chill the salad for 15 to 30 minutes before serving.
Tips & Variations
- Substitute quinoa or brown rice for farro if you prefer a gluten-free option.
- Use fresh garlic instead of granules for a stronger garlic flavor.
- Add crumbled feta cheese or toasted pine nuts for extra texture and richness.
- Make the salad ahead and let it sit overnight; the flavors deepen beautifully.
Storage
Store the salad in an airtight container in the refrigerator for up to 3 days. Stir gently before serving. It can be enjoyed cold or at room temperature. Avoid freezing, as the texture of the vegetables and farro will change.
How to Serve
Serve this delicious recipe with your favorite sides.
FAQs
Can I use canned farro instead of uncooked?
Yes, canned or pre-cooked farro works well. Drain and rinse it before adding to the salad, and adjust the dressing quantities slightly as canned farro is softer and more hydrated.
Is this salad suitable for meal prep?
Absolutely. This salad holds up well in the fridge and can be prepared a day ahead, making it a convenient, healthy option for lunches or quick dinners.
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Mediterranean Farro Salad Recipe
- Total Time: 40 minutes
- Yield: 6 servings 1x
- Diet: Vegetarian
Description
A refreshing and hearty Mediterranean Farro Salad featuring cooked farro tossed with fresh vegetables, kalamata olives, chickpeas, and a tangy homemade dressing. Perfect as a nutritious lunch or side dish, this salad combines wholesome grains with vibrant Mediterranean flavors for a satisfying and healthy meal.
Ingredients
Salad
- 1 cup uncooked farro, rinsed and drained
- 1 cucumber, diced
- 1 red or green bell pepper, diced
- 1 pint cherry tomatoes, halved
- 1 small red onion, diced
- 1 cup kalamata olives, halved
- 1 (15.5-ounce) can chickpeas or cannellini beans, drained and rinsed
- 1 cup chopped fresh parsley
Dressing
- 3 tablespoons water
- 2 tablespoons olive brine
- 1 tablespoon red wine vinegar
- 1 tablespoon garlic granules or powder
- 2 teaspoons dry oregano
- Salt and pepper, to taste
For Cooking
- 3 cups vegetable broth
Instructions
- Cook the Farro: In a medium pot, combine the vegetable broth and rinsed farro. Cook the farro according to the package instructions until tender but chewy, typically about 25-30 minutes. Once cooked, drain the farro in a colander and let it sit to remove any excess liquid.
- Prepare the Dressing: While the farro cooks, combine the water, olive brine, red wine vinegar, garlic granules, dry oregano, salt, and pepper in a small jar with a lid. Close and shake vigorously until well combined. Set aside.
- Assemble the Salad Base: In a large salad bowl, add the diced cucumber, bell pepper, cherry tomatoes, red onion, kalamata olives, chickpeas (or cannellini beans), and chopped fresh parsley. Pour in 3 tablespoons of the dressing, toss well to coat all ingredients, then refrigerate while the farro cools.
- Combine and Chill: Once the farro has cooled to room temperature, add it to the salad bowl along with an additional 3 tablespoons of dressing. Mix well to incorporate all flavors. Taste and adjust salt if needed. For best flavor, refrigerate the salad for another 15 to 30 minutes before serving.
Notes
- Use either chickpeas or cannellini beans depending on preference or availability.
- Rinsing and draining farro before cooking helps remove surface starch and prevents clumping.
- Allowing the salad to chill after combining enhances the melding of flavors.
- This salad can be stored covered in the refrigerator for up to 3 days.
- For extra protein, add feta cheese or grilled chicken as desired.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Salad
- Method: Stovetop
- Cuisine: Mediterranean
Keywords: Mediterranean farro salad, healthy grain salad, vegetarian salad, chickpea salad, summer salad, easy lunch recipe
