Amazing 45-Minute farro salad Joy

It’s so great to have you here in my kitchen! If there’s one thing I’ve learned since leaving the corporate grind behind, it’s that the most satisfying food is often the simplest. That’s exactly what this farro salad is—hearty, intensely flavorful, and surprisingly quick to pull together. When I was deep in burnout, something clicked when I started mastering wholesome grain recipes like this. Suddenly, making dinner wasn’t another source of stress; it was pure peace. This Mediterranean version, packed with tender grains, bright vegetables, and a zesty vinaigrette, is one of those tested combinations that just works every single time, and I know it’ll bring you joy too. For more on my journey from spreadsheets to saucepans, you can always check out my About page!

Why This Mediterranean Farro Salad is Your New Favorite Healthy Farro Salad

I honestly don’t know why farro isn’t featured in every single lunchbox! This isn’t just filler; it’s the real deal. It checks every box for a satisfying, make-ahead meal. If you’re looking to keep things light but still feel full until dinner, this is your recipe. Check out my collection of salads and soups right here, or jump straight into these weeknight favorites for quick dinners.

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Quick Assembly for an Easy Grain Salad Recipe

The beauty here is efficiency. We’re looking at about 45 minutes total, and honestly, a good chunk of that is the farro simmering away on its own. While it cooks, I’m chopping the cucumbers and whisking up that bright vinaigrette. It’s the perfect example of an Easy Grain Salad Recipe that doesn’t fight your schedule.

A High Fiber Salad That Keeps You Full

Forget white rice! Farro is a whole grain powerhouse. It has way more fiber and natural protein, which means you get sustained energy, not that mid-afternoon crash. Calling this a High Fiber Salad is an understatement—it makes this a genuinely wonderful Healthy Farro Salad.

Gathering Ingredients for Your Farro Salad with Feta and Herbs

Okay, friends, let’s talk about what we need to make this gorgeous dish happen. When you’re gathering ingredients for a fantastic farro salad, you want sharp, fresh flavors because they are what really make the Mediterranean theme shine. I’ve broken down the shopping list into three easy groups so you don’t miss a thing when you’re prepping!

Farro and Base Components

First up is our grain, and I really insist on using the semi-pearled variety here because it cooks up tender in about 30 minutes, which is perfect for a weeknight meal. Here is the haul for the body of the salad:

• You need 1 cup of semi-pearled farro. Seriously, don’t go for whole farro unless you have extra time, which we don’t!
• For cooking, grab 3 cups of water or, my favorite upgrade, vegetable broth.
• We’re tossing in 1 cup of cherry tomatoes, make sure you halve those little guys.
• Dice up 1 large cucumber—something crisp is key.
• You’ll need about 1/2 cup of crumbled feta cheese; good quality feta makes a huge difference here.
• Get 1/4 cup of Kalamata olives, and cut them in half so they distribute evenly.
• For the fresh punch, roughly chop 1/4 cup of fresh parsley and 2 tablespoons of fresh mint. Don’t skip that mint; it brightens everything up!

Making the Farro Salad with Lemon Vinaigrette

The dressing is where we bring the zest! This bright vinaigrette cuts through the nutty farro and the salty feta perfectly. Remember, the fresher the citrus, the better the result—please use real lemons for this Farro Salad with Lemon Vinaigrette.

• Start with 1/4 cup of great extra virgin olive oil.
• We need 3 tablespoons of fresh lemon juice. I mean really, truly fresh juice!
• A teaspoon of Dijon mustard to help it emulsify.
• Mince up 1 clove of fresh garlic so it’s nice and potent.
• Add 1/2 teaspoon of dried oregano—that classic Mediterranean flavor.
• And finally, salt and black pepper, but taste it before you add it all in!

How to Prepare the Perfect Farro Salad

Alright, let’s get cooking! Preparing this vibrant farro salad is all about managing your time well. You’ll see that the cooking part is pretty hands-off, which is my favorite kind of cooking. I want you to feel relaxed, so just follow these steps, and before you know it, you’ll have an incredible, flavorful grain bowl ready to go. If you run into any issues or just want to say hello, please reach out on my contact page; I love hearing from you!

Cooking the Farro for Your Farro Salad

This is Step One, and it’s so important! Take that cup of farro and put it in a saucepan with your 3 cups of liquid. Remember how I said broth is better? If you use broth instead of water, your grain gets a lovely savory base flavor right from the start. Bring it up to a boil, immediately drop that heat way down low, cover it tight, and let it gently simmer for 25 to 30 minutes. Once it’s tender but still has that slight chew—that’s al dente territory—drain off anything left over. Spread that warm farro onto a baking sheet immediately; this stops the cooking process and lets the steam escape so it doesn’t get gluey.

Whisking the Bright Farro Salad with Lemon Vinaigrette

While the grain cools just briefly, we mix the dressing. Grab a small bowl—don’t reach for a mason jar this time! We want to whisk the olive oil, lemon juice, Dijon, minced garlic, and oregano together really well. If you shake it, the Dijon can sometimes clump, but whisking makes a beautiful, creamy emulsion that coats the grain perfectly. Taste it! It should be a little brighter than you think it needs to be.

Assembling and Serving the Vegetarian Farro Bowl

Now for the fun part where everything comes together to make your gorgeous Vegetarian Farro Bowl! Dump your cooled farro into a big serving bowl. Add in those halved tomatoes, the diced cucumber, the olives, and all those beautiful fresh herbs. Gently pour that lovely vinaigrette over the top. Please, use a large spoon and toss everything really carefully! We don’t want to smash the feta into oblivion or turn our tomatoes into sauce. You can serve it right away, but honestly? Letting this sit in the fridge for about half an hour lets all those bright Mediterranean flavors really soak into the farro. It’s magic!

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Ingredient Notes and Substitutions for Your Farro Salad

One of the best things about a great staple recipe like this farro salad is how adaptable it is! I want you to feel confident making choices based on what you have in your fridge or pantry. Building flavor trust (that’s the E-E-A-T thing my editor keeps yelling about!) means knowing when a substitution holds up and when it’s better to stick to the plan. This Mediterranean version relies on a few textures that really sing together, so let’s talk about those key components.

Farro vs. Other Grains: A Mediterranean Quinoa Substitute

You might be looking at farro and thinking, “Can I just use quinoa?”—and the answer is yes, absolutely! Farro is a fantastic, hearty base, offering a satisfying, slightly chewy texture that quinoa just can’t match. It makes this feel like a much more substantial Hearty Salad Lunch. If you are short on time and grab whole farro instead of the semi-pearled kind I used, just be ready to add about 15 to 20 minutes to your cooking time. Whole grains need more time to soften up, but they are still delicious!

Making This Farro Salad Vegetarian Friendly

Good news on the vegetarian front: this recipe is naturally vegetarian! We rely heavily on the vegetables, the herbs, and that salty hit from the feta cheese to carry the flavor. If you happen to be cooking for friends who are vegan, or if you just ran out of feta, don’t panic! You can use a good quality vegan feta alternative, which is getting so much better these days. Or, honestly, just leave it out! If you skip the cheese, you might want to add a little extra splash of olive oil or a few capers into the dressing to keep that salty, umami backbone in your Vegetarian Farro Bowl.

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Tips for Success When Making Farro Salad

I love sharing these little shortcuts because they are built on things I learned the hard way! Making an amazing farro side dish isn’t just about following the recipe card; it’s about knowing the little tricks that elevate it, especially when you’re dealing with whole grains. Getting the texture and the seasoning right are the two biggest hurdles, but trust me, once you nail these, you’ll be confident making any whole grain salad recipe! If you ever need more inspiration or just want to browse some other kitchen ideas, feel free to check out my general blog page.

Flavor Development in Your Farro Side Dish

Here’s a huge tip I learned from tasting my first few batches: always, always taste your vinaigrette on its own before you toss it with the farro. If you taste it straight off the spoon, it should actually taste slightly too aggressive—maybe a little too salty or maybe a hair too sour from the lemon. Why? Because the farro grain is like a sponge; it soaks up moisture and flavor like crazy! If the dressing tastes perfect on its own, it will taste perfectly bland once it coats all that nutty grain. We want that punch!

Achieving the Best Texture for Meal Prep Grains

Texture is everything in a salad like this. You absolutely, positively do not want mushy farro! Make sure you stop cooking when it’s still slightly firm, that classic al dente bite. This is crucial, especially if you are planning on making this part of your Meal Prep Grains rotation. If you’re prepping this ahead of time, here’s my rule: if you plan to eat it within 24 hours, you can dress it lightly now. But if you’re storing it for three or four days, keep the dressing on the side. Fresh vegetables like cucumber will release some water as they sit in the dressing, so tossing it right before you eat it keeps everything perfectly crisp.

Storage and Reheating Instructions for Your Farro Salad

One of the joys of making a robust grain salad like this is prepping ahead! This recipe is built for busy weeks, which is why I always consider it prime real estate in my weekly grab-and-go rotation. Knowing how to store and revive leftovers means you get maximum payoff from just one afternoon of cooking. This hearty base is perfect for minimizing cooking during the hectic work week.

Storing Leftover Farro Salad

When it comes to leftovers—and you will have them, trust me—you want to keep them airtight. Store your finished farro salad in a good quality, sealed container in the fridge. The cool part? This salad actually gets richer overnight! The lemon dressing settles in, and the herbs mingle with the tomatoes, making it an even better Hearty Salad Lunch the next day. I find it holds up beautifully for about four days, which covers most of the work week!

Reheating This Vibrant Grain Salad

Now, here’s where you have to decide what kind of salad experience you want! This Mediterranean farro salad is truly at its best served cold or even room temperature. The feta stays firm and the cucumbers stay crisp that way. However, if you’re craving something warm and cozy, I have a trick for you. Do NOT microwave the whole thing, especially with the fresh veggies still in there! If you want it warm, just scoop out the farro portion into a bowl and gently warm *only* the grain in the microwave for about 45 seconds. Then, toss that warmed farro back with the fresh cucumbers and feta right before you eat it. That way, you keep that fresh crunch while enjoying the warmth!

Frequently Asked Questions About Farro Salad

I get so many messages about adapting recipes, which I love because it means you’re making this dish your own! Farro is versatile, but sometimes you need a little guidance on swapping ingredients or knowing when to make it ahead. Here are some of the top questions that pop up when people are planning to make this fantastic farro salad. If you’re looking for ways to impress guests without much fuss, check out my tips on easy entertaining!

Can I use pearled farro instead of semi-pearled farro in this farro salad recipe?

Oh, totally! That’s a great question, especially if you’re rushing through the grocery store. Yes, you can use pearled farro, but here’s the catch: pearled farro has had the bran removed, so it cooks much faster—usually down to tender in just 15 to 20 minutes. Taste it frequently, because if you cook it for the 30 minutes I call for in the recipe, it might turn a little soft. We’re aiming for that perfect chew, so watch the clock closely!

What are good additions for a Summer Farro Salad variation?

If you’re making this during the warmer months, you absolutely should switch out some of the heartier veggies! Think seasonal, bright flavors. For a perfect transition into a Summer Farro Salad, I suggest swapping out the cucumber for grilled corn kernels or maybe some lightly grilled zucchini. Fresh, sweet cherry tomatoes are always welcome, but adding some chopped bell peppers or even some marinated artichoke hearts really brings that sunny flavor forward!

Is this farro salad good as a main course or just a side dish?

It walks that beautiful line between both, which is fantastic for flexible meal planning! Because farro is loaded with fiber and protein, it’s definitely substantial enough to be a light main course—I often take a bowl of leftovers for lunch and call it my Vegetarian Farro Bowl. If you’re looking to bulk it up even more for a heartier dinner, throw in some grilled chicken breast or a can of rinsed chickpeas along with your vegetables. That adds staying power without losing the fresh, Mediterranean vibe.

Estimated Nutritional Information for this Farro Salad

I always believe in being transparent about what we’re eating, even when it’s a wildly delicious and satisfying creation like this Mediterranean farro salad. Understanding the components helps you fit it perfectly into your lifestyle, whether you’re aiming for a high fiber salad or just trying to eat cleaner overall. Please keep in mind that these estimates are based on the specific ingredients listed in the recipe above—things like the exact brand of feta or the amount of oil soaking into the grain can change the final count slightly. I always encourage folks to check labels if you have strict dietary goals, but this gives you a fantastic baseline for this hearty side!

Here’s a general look at what you can expect per serving:

• Serving Size: 1 serving
• Calories: 410
• Fat: 18g
• Saturated Fat: 5g
• Carbohydrates: 52g
• Fiber: 7g
• Protein: 14g
• Sugar: 4g
• Sodium: 450mg

See? That 7 grams of fiber is exactly why I love calling this a truly high-fiber dish! It’s packed with good stuff. If you end up posting a picture of your beautiful bowl, please tag me on Facebook—I love seeing what you all are cooking up over there! You can find me on my page right here.

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Share Your Homemade Farro Salad Creations

That’s it! You now have a completely tested, flavor-packed, and incredibly healthy Mediterranean farro salad ready to go. I really hope you bring this recipe into your regular rotation. Cooking shouldn’t be about rules; it should be about joy and sharing what you create. I would absolutely love to know what you thought of it!

When you make this, please take a moment to leave a star rating right below this post—it helps so much as I continue to build this site with approachable recipes for everyone. I also love hearing about your tweaks! Did you add roasted sweet potatoes for a Winter Farro Salad Ideas twist? Or maybe you swapped the mint for basil? Tell me about it in the comments below so we can all learn from each other!

And if you snapped a picture of your beautiful, vibrant finished product, please share it! Seeing your food makes my entire week. If you’re ever curious about the fine print or guidelines here at the site, check out my standard disclaimer before you go. Happy cooking, friends!

Hearty Mediterranean Farro Salad with Lemon Vinaigrette

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This Mediterranean farro salad combines nutty farro with fresh vegetables and feta cheese, tossed in a bright lemon vinaigrette. It is a healthy, satisfying dish perfect for a light lunch or a flavorful side dish.

• Author: purejoyalex
• Prep Time: 15 min
• Cook Time: 30 min
• Total Time: 45 min
• Yield: 4 servings 1x
• Category: Salad
• Method: Stovetop
• Cuisine: Mediterranean
• Diet: Vegetarian

Ingredients

Scale 1x2x3x

• 1 cup semi-pearled farro
• 3 cups water or vegetable broth
• 1 cup cherry tomatoes, halved
• 1 large cucumber, diced
• 1/2 cup crumbled feta cheese
• 1/4 cup Kalamata olives, halved
• 1/4 cup fresh parsley, chopped
• 2 tablespoons fresh mint, chopped
• For the Vinaigrette:
• 1/4 cup extra virgin olive oil
• 3 tablespoons fresh lemon juice
• 1 teaspoon Dijon mustard
• 1 clove garlic, minced
• 1/2 teaspoon dried oregano
• Salt and black pepper to taste

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Instructions

1. Cook the farro: Combine farro and water or broth in a saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for 25 to 30 minutes, or until the farro is tender and most liquid is absorbed. Drain any excess liquid and spread the farro on a baking sheet to cool slightly.
2. Prepare the vinaigrette: In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, minced garlic, oregano, salt, and pepper until well combined.
3. Assemble the salad: In a large bowl, combine the cooled farro, cherry tomatoes, cucumber, feta cheese, olives, parsley, and mint.
4. Dress the salad: Pour the lemon vinaigrette over the farro mixture. Toss gently to coat all ingredients evenly.
5. Serve or store: You can serve the farro salad immediately, or chill it for 30 minutes to allow the flavors to meld. This salad is excellent for meal prep.

Notes

• For a richer flavor, use vegetable broth instead of water to cook the farro.
• This salad holds up well for meal prep and tastes better the next day.
• If you want a warm salad, gently reheat the farro before tossing with the fresh vegetables.

Nutrition

• Serving Size: 1 serving
• Calories: 410
• Sugar: 4
• Sodium: 450
• Fat: 18
• Saturated Fat: 5
• Unsaturated Fat: 13
• Trans Fat: 0
• Carbohydrates: 52
• Fiber: 7
• Protein: 14
• Cholesterol: 20