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Mediterranean Farro Salad

This easy flavor-packed Mediterranean Farro Salad has tender chewy farro tossed with veggies and herbs in a tangy red wine vinegar dressing and then topped with creamy salty feta.

Mediterranean farro salad in a bowl with two spoons and a tea towel in the background.

This Mediterranean-inspired farro salad is loaded with fresh veggies, tangy sun-dried tomatoes, briny Kalamata olives, and fragrant herbs. The easy red wine vinegar and olive oil dressing doesn’t even need to be mixed before adding it to the salad. Chill to allow all the flavors to develop and come together then serve with creamy salty crumbled feta cheese.

Looking for more salad ideas? Try this Soba Noodle Salad with Miso Vinaigrette or this Roasted Sweet Potato and Chickpea Salad.

Ingredients

Ingredients for Mediterranean farro salad.

Key Ingredient Notes

Farro – an ancient whole grain with a tender chewy texture and nutty flavor.

English Cucumbers – long cucumbers with fewer seeds than regular cucumbers. They add a nice crunch to the salad.

Sun-dried Tomatoes – tangy chewy dried tomatoes packed in oil. They add a lot of unique flavor to the salad.

Cherry Tomatoes – small tomatoes that add sweetness to balance out the other flavors.

Kalamata Olives – large purplish-brown olives with a tender meaty texture.

Mint and Parsley – herbs to add freshness and flavor.

Red Wine Vinegar – an acid that adds tangy flavor to dress the farro salad.

Feta – salty creamy cheese that balances the other tangy flavors.

Step By Step Instructions

Note: The recipe card below contains a full list of ingredients, their amounts, and instructions.

Step 1:

Rinse the farro under cool running water.

Place the farro and salt in a medium-sized saucepan along with 6 cups of water and bring to a boil over high heat. Reduce the heat to medium-high and simmer for 25 to 30 minutes or until the farro is soft but still chewy. Drain and cool for 5 minutes.

Cooked farro in a bowl.

Step 2:

Add the still-warm farro to a large bowl along with the rest of the ingredients except for the feta. Toss to combine.

Mediterranean farro salad components in a bowl and then mixed together.

Step 3:

Cover and chill for at least 4 hours or overnight.

Step 4:

Give the farro salad a good mix and then top it with the crumbled feta or serve the feta on the side. Enjoy!

Mediterranean farro salad topped with feta crumbles in a bowl with 2 gold spoons.

Tips & Tricks

  • Most farro sold in US grocery stores is pearled. However, if you have un-pearled farro, it will need to be cooked longer. Check the package directions for help with cook times.
  • Leave the farro a bit warm when mixing with the other ingredients. It will better absorb the red wine vinegar and olive oil dressing as well as help all the flavors bloom.

Substitutions & Variations

  • The veggies can be swapped out for other summertime veggies. Zucchini and yellow squash would be good additions.
  • Change up the fresh herbs. Cilantro, oregano, and basil would all pair well with the flavors in this Mediterranean farro salad.

Storage

Keep the farro salad in an airtight container in the fridge for up to 4 days. Toss well before serving.

Mediterranean farro salad in a bowl.

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Mediterranean farro salad topped with feta crumbles in a bowl with two gold spoons.

Mediterranean Farro Salad

Alicia
This easy flavor-packed Mediterranean Farro Salad has tender chewy farro tossed with veggies and herbs in a tangy dressing and then topped with creamy salty feta.
5 from 2 votes
Prep Time 10 minutes
Cook Time 25 minutes
Chill Time 4 hours
Total Time 4 hours 35 minutes
Course Side Dish
Servings 8 servings

Ingredients
  

  • 1 cup pearled farro (see note #1)
  • 1 teaspoon kosher salt
  • 1 cup English cucumber diced
  • 1 cup cherry tomatoes quartered
  • 1/2 cup sun-dried tomatoes drained and chopped
  • 1/2 cup red onion small dice
  • 1/2 cup kalamata olives sliced
  • 1/4 cup fresh mint finely chopped
  • 1/4 cup fresh parsley finely chopped
  • 1/3 cup extra virgin olive oil
  • 1/3 cup red wine vinegar
  • 2 cloves garlic grated or finely minced
  • crumbled feta topping

Instructions
 

  • Rinse the farro under cool running water.
  • Add the farro and salt to a medium-sized saucepan along with 6 cups of water. Bring the water to a rolling boil over high heat and then reduce the heat to medium-high to maintain a simmer. Simmer gently, uncovered, for 25 to 30 minutes or until the farro has a soft but still chewy texture.
  • Drain the farro and allow it to cool for 5 minutes.
  • Add the still-warm farro and all of the other ingredients, except for the feta, to a large bowl. Toss to combine.
  • Cover and chill for at least 4 hours or overnight.
  • Give the farro salad a good stir and then top it with the feta or serve it on the side. (see note #2)

Notes

  1. Most farro sold in U.S. grocery stores is pearled. If you have un-pearled farro, the boiling time will be longer, typically about 40 to 45 minutes. Refer to the package directions.
  2. Depending on who I’m serving it to, sometimes I like to serve the feta on the side to allow people to add as much or as little as they like or none at all. 
  3. Store in an airtight container in the fridge for up to 4 days.
 

Nutrition

Serving: 1servingCalories: 212kcalCarbohydrates: 26gProtein: 4gFat: 11gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 8gSodium: 437mgPotassium: 409mgFiber: 6gSugar: 4gVitamin A: 421IUVitamin C: 11mgCalcium: 34mgIron: 2mg
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