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
Scale
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
