Mediterranean Farro Salad

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Once you’ve tried this unique farro salad recipe, you’ll want to make it again and again!

Juicy tomatoes, crisp cucumbers, onions, and feta cheese are all tossed in a simple dressing with protein-rich farro.

Mediterranean Farro Salad on a bowl with serving utensils

A Hearty Grain Salad

This farro salad is a delicious recipe made with a hearty grain, fresh veggies, and tangy feta cheese. 

  • Farro is an ancient grain that is packed with protein, nutrients, and fiber.
  • It’s satisfying and filling: Farro adds a hearty texture that satisfies your hunger.
  • Great for meal prep! Make a big batch ahead of time and enjoy it all week long.
  • This salad is so versatile! Enjoy it as a meal or pair it with protein.

Ingredients in Farro Salad

Farro – This recipe uses pearled farro which is a bit faster to cook. Find uncooked farro in one-pound bags, or you can buy farro online here. It has a nutty flavor and a little bit of a chewy texture. If you can’t find farro, use barley, quinoa, or brown rice.

Vegetables – Greek salad inspired veggies like tomatoes, cucumbers, red onions, and spinach hold up well against the hearty farro. Kale and arugula are great additions, too!

Farro Salad Dressing – Double up this recipe to use as a marinade for veggies or chicken, if desired. Short on time? Use a store-bought bottle of French vinaigrette.

Toppings – Top this farro salad recipe with a sprinkle of feta and fresh herbs like parsley.

Variations – Add chopped olives, small cubes of roasted butternut squash, or asparagus. Top with chopped nuts like almonds, walnuts, or pecans for some crunch!

ingredients for Mediterranean farro salad in glass bowls

How to Make Farro Salad

  1. Cook farro per the recipe below. Wash and chop the vegetables while farro is cooking.
  2. Place dressing ingredients in a jar with a tight-fitting lid and shake to blend.
  3. Toss cooked farro and vegetables in dressing in a large bowl and chill for at least 1 hour. Garnish with feta cheese and serve cold.
ingredients to make a Mediterranean Farro Salad in a glass bowl
pouring dressing on Mediterranean Farro Salad

How to Store Leftovers

Keep leftover farro salad in a covered container in the refrigerator for up to 4 days. Or make farro salad up to a day ahead and the flavors will continue to blend!

close up of Mediterranean Farro Salad on a plate

More Hearty Grain Salads

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Mediterranean Farro Salad

This Farro Salad is crisp & colorful. Full of fresh veggies and hearty farro, this salad is sure to be a family favorite!

Prep Time 20 minutes

Cook Time 15 minutes

Chill Time 1 hour

Total Time 1 hour 35 minutes

Author Holly Nilsson

  • ¾ cup farro uncooked
  • 2 cups grape tomatoes halved
  • 2 cups English cucumber diced
  • 1 cup fresh spinach roughly chopped
  • cup sundried tomatoes packed in oil drained
  • cup feta cheese crumbled
  • ¼ cup red onion thinly sliced
  • 2 tablespoon fresh parsley finely chopped


  • ¼ cup olive oil
  • 1 tablespoon Dijon mustard
  • 1 tablespoon fresh lemon juice
  • 1 tablespoon red wine vinegar
  • 1 teaspoon honey
  • 1 clove garlic minced
  • salt & pepper to taste
  • Place farro in a large pot of salted water. Bring to a boil, reduce heat to a simmer and cook until farro is tender, about 14-16 minutes. Drain well and rinse with cold water.

  • While farro is cooking, prepare vegetables. Place all dressing ingredients in jar and shake well.

  • Combine cooled farro, dressing, and vegetables in a bowl. Toss well and refrigerate for 1 hour.

  • Garnish with feta cheese and serve chilled.

Leftover Farro Salad can be stored in an airtight container in the fridge for up to 4 days. 

Calories: 342 | Carbohydrates: 40g | Protein: 8g | Fat: 18g | Saturated Fat: 4g | Cholesterol: 11mg | Sodium: 223mg | Potassium: 569mg | Fiber: 8g | Sugar: 6g | Vitamin A: 1718IU | Vitamin C: 28mg | Calcium: 103mg | Iron: 2mg

Nutrition information provided is an estimate and will vary based on cooking methods and brands of ingredients used.

Course Appetizer, Lunch, Salad, Side Dish

Cuisine American, Mediterranean

© Content and photographs are copyright protected. Sharing of this recipe is both encouraged and appreciated. Copying and/or pasting full recipes to any social media is strictly prohibited. Please view my photo use policy here.

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Mediterranean farro salad with a title
close up of Mediterranean farro salad with writing
Mediterranean farro salad ingredients and Mediterranean farro salad in a bowl with writing

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About the author

Holly is a wine and cheese lover, recipe creator, shopping enthusiast and self appointed foodie. Her greatest passion is creating in the kitchen and making deliciously comforting recipes for the everyday home cook!

See more posts by Holly

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