Mediterranean Farro Salad Recipe

Hey foodies, ready to elevate your salad game with a Mediterranean twist that’s as refreshing as it is hearty?

I love crafting recipes that are not only tasty but also packed with nutrition, and this Mediterranean Farro Salad fits that description perfectly. The farro has a nice, nutty flavor, which plays well with the fresh ingredients—like cherry tomatoes, cucumber, and mint—that make this salad taste as if it were plucked from the garden, as far as seasonal ingredients go.

You could, I suppose, eat this salad cold, but it is best at room temperature, allowing the flavors to fully express themselves in a dish that’s uncommonly delicious in its simplicity. And as far as I can tell, this salad contains only good things.

Mediterranean Farro Salad Recipe Ingredients

• Pearled Farro: A hearty grain rich in fiber and protein, providing a nutty flavor and chewy texture.
• Cherry Tomatoes: Sweet and juicy, they are low in calories and high in antioxidants, notably lycopene.
• Cucumber: Refreshing and hydrating, cucumbers are low in calories and offer a crisp texture.
• Kalamata Olives: These olives have a rich, fruity flavor, and are high in healthy fats and antioxidants.
• Feta Cheese: Adds a creamy texture; provides calcium and protein, with a hint of tanginess.
• Extra-Virgin Olive Oil: A heart-healthy fat, rich in monounsaturated fats and antioxidants.
• Lemon Juice: Provides a zesty tang and a dose of vitamin C to enhance flavors.

Mediterranean Farro Salad Recipe Ingredient Quantities

• 1 cup pearled farro
• 2 cups water
• 1/2 cup cherry tomatoes, halved
• 1/2 cup cucumber, diced
• 1/4 cup red onion, finely chopped
• 1/3 cup kalamata olives, pitted and sliced
• 1/3 cup feta cheese, crumbled
• 1/4 cup fresh parsley, chopped
• 1/4 cup fresh mint, chopped
• 3 tablespoons extra-virgin olive oil
• 2 tablespoons lemon juice
• 1 clove garlic, minced
• 1/2 teaspoon dried oregano
• Salt and pepper, to taste

How to Make this Mediterranean Farro Salad Recipe

1. Wash the farro in cold water. Use a fine mesh sieve to remove any debris.

2. In a medium pot, bring 2 cups of water to a boil over high heat. Stir in the rinsed farro.

3. After the water has reached a rolling boil, lower the heat to the minimum setting, cover the pot, and continue cooking for about 20 to 25 minutes. You’re looking for a texture that’s tender yet still has some chewiness, a hallmark characteristic of farro. If there are any excess water left, just drain them off.

4. In a large mixing bowl, blend together the farro (which must be cooled), halved cherry tomatoes, diced cucumber, finely chopped red onion, pitted and sliced olives, crumbled feta cheese, finely chopped parsley, and minced fresh mint.

5. In a tiny bowl, mix together the essential olive oil, freshly squeezed lemon juice, super finely minced garlic, dry oregano, sea salt, and freshly cracked black pepper.

6. Drizzle the dressing on the farro mixture. Toss gently until all components are completely covered in the dressing.

7. If needed, taste and adjust with more salt and pepper.

8. Allow the flavors in the salad to meld together, and let it sit for at least 10 minutes before serving.

9. If desired, garnish with extra parsley after transferring to a serving dish.

10. This can be a great palate cleanser after a meal or enjoyed as part of a light lunch or dinner. The Mediterranean tastes really shine through.

Mediterranean Farro Salad Recipe Equipment Needed

1. Fine mesh sieve
2. Medium pot with lid
3. Measuring cups
4. Measuring spoons
5. Large mixing bowl
6. Small mixing bowl
7. Knife
8. Cutting board
9. Spoon or spatula for stirring
10. Serving dish

FAQ

• What is farro, and can I substitute it with another grain?Farro is an olden-form wheat known for its flavor reminiscent of nuts and for having a chew. If you want to use a different grain, quinoa or barley will work, though they have different flavors and textures by a wide margin.
• Can I make this salad ahead of time?You can prepare this salad up to a day ahead. Store it in the refrigerator in an airtight container; then, for the best flavor, add the feta cheese and fresh herbs just before serving. The only limit to your salad-making and salad-storing ambitions is your refrigerator’s capacity.
• Is this recipe vegan?This recipe is not vegan because of the feta cheese. To render it vegan, leave out the feta or swap it for a cheese alternative made from plants.
• How should I store leftovers?Refrigerate leftover food in a sealed container for no more than 3 days. Give the dressing a good stir to mix it back into the salad before serving.

• Can I use another type of olive?Indeed, you may substitute with different varieties of olives if that is to your liking. Green olives or olives from the Castlevania variety can stand in quite well for Kalamata olives.
• Can I add protein to this salad?Certainly! For additional protein, grilled chicken, chickpeas, or a small handful of nuts can be added.
• Is there a substitution for fresh herbs?You can use dried herbs in place of fresh parsley and mint, but reduce the amount to one-third; dried herbs are more potent in flavor.

Mediterranean Farro Salad Recipe Substitutions and Variations

For the farro with pearls, substitute with quinoa or barley for a similar texture.
Substitute kalamata olives for green olives or capers for a different flavor profile.
Substituting for feta cheese could be done with goat cheese or ricotta salata in equal amounts.
Replace fresh parsley with cilantro or basil for a fresh, herbal note.
Substitute lime juice for lemon juice for a different punch of citrus.

Pro Tips

1. Prepare Farro Ahead Cook the farro in advance and let it cool completely before adding it to the salad. This prevents the fresh vegetables from wilting and helps the farro absorb the flavors from the dressing better.

2. Chill Ingredients For a refreshing twist, chill the chopped vegetables and the cooked farro in the refrigerator before mixing. This will make the salad extra refreshing, especially on hot days.

3. Extra Flavor Layering Consider toasting the farro briefly before boiling to add a nutty flavor. Just place it in a dry pan over medium heat, stirring frequently until golden and aromatic, then proceed with the boiling.

4. Infuse the Dressing Allow the dressing to sit for 10-15 minutes after mixing the ingredients. This helps the garlic and oregano to release their full flavors into the olive oil and lemon juice.

5. Mint Enhancement Use only the mint leaves and avoid the stems for a more delicate flavor. Rubbing the leaves between your fingers before chopping can also enhance their fragrance.