This Farro Salad is nutritious and hearty and makes you want more with each spoon! It’s made with my favorite Mediterranean flavors using whole grains, fresh veggies, topped with walnuts, creamy feta cheese and a delicious tangy dressing. Here are tips on how to cook farro perfectly every time 😊
This Farro Salad has become my new obsession and is full of my favorite Persian and Mediterranean flavors. Think of it as a pimped up shirazi salad with added ingredients making it more hearty, filling and nutritious thanks to the key ingredient which is the farro of course. It's full of different flavors and textures that make you want more with each spoon! You can enjoy it on its own for a delicious lunch or serve it as side dish. With its beautiful colors it's one to impress and tastes just as good as it looks.
If you haven't tried farro before then you're in for a treat, because once you start adding it to salads, you won't go back! Here I'll also teach you how to cook farro perfectly every time. Farro is an ancient whole grain with a nutty flavor and delicious chewy texture, similar to barley or brown rice. It's also super nutritious and packed with protein, fiber and vitamins and so much better for you than any refined grains. Its commonly added to salads but you can also add it to soups or enjoy on its own as a side dish.
As mentioned, the base of the salad is the same as a shirazi salad which is the most popular salad in Persian cuisine. I've grown up eating it since childhood and somehow always gravitate to it. Fun fact, I came up with this farro salad by accident actually....whilst making a shirazi salad, I had leftover cooked farro in the fridge so I added it to the salad along with some other ingredients I needed to use up and slowly my basic side salad became what it is now. You can also see it's another 'salad with a spoon' that you all know I love so much as you can taste a bit of all the yumminess with each bite!
Some more salads with a spoon I've shared are my quinoa salad, edamame salad and a personal favorite which is my orzo salad.
The base of this farro salad contains cucumbers, tomatoes, red onion and fresh herbs. I've also added crunchy walnuts and creamy feta cheese alongside the farro of course which makes it more hearty and a substantial meal. My favorite part is the dressing, which contains pomegranate molasses and gives this farro salad it's signature flavor. Its sweet and tangy and works so well with the other flavors. I also love adding a sprinkle of fresh pomegranate seeds as they're like little pops of sweet freshness.
Table of Contents
What makes this recipe special
- Quick & Easy: While you cook the farro, chop up the veggies and make your dressing and toss it all together for a great main or side dish
- Crazy Delicious: Different flavors and textures with a tangy dressing that makes you want more with each spoon!
- Nutritious & Healthy: Made with wholesome ingredients and whole grains adding protein, fiber and healthy fats
- Great for Meal Prep: Store in an airtight container for easy lunches all week
What is Farro?
Farro is a whole grain that has been in Mediterranean and Middle Eastern cuisines for centuries. It's healthy and nutrients being high in protein, fiber, magnesium, zinc, antioxidants and more. Once cooked, it has a chewy texture and a nutty flavor and a great alternative to refined grains. Its similar to barley, buckwheat and brown rice in terms of look and texture.
There are 3 different types of farro, ranging from whole farro, semi-pearled farro and pearled farro. They have different cooking times and nutrient levels, whole farro being the most nutrient dense as it retains the entire bran, however pearled farro has had all of its bran removed, making it the fastest to cook. All types are perfect to add to salads, soups and even delicious to enjoy on its own as a side dish.
Ingredients and Substitutions
- Farro is the base of this salad making it hearty and nutritious. I prefer whole farro which is higher in nutrients, but pearled farro works great too. It has a chewy texture and nutty taste. You can swap with brown rice or cooked quinoa to be gluten-free
- Persian or Lebanese Cucumbers are crisp and refreshing without being too watery. You can of course use regular cucumbers too
- Tomatoes add a lovely juicy and sweet flavor, I love Roma tomatoes but cherry tomatoes will make it even sweeter
- Red onion adds a sharp bite, I always recommend to soak the chopped onions in water for 15 minutes while preparing the remaining ingredients which removes the harsh oniony flavor. Substitute with green onions or shallots for a milder taste
- Fresh mint and parsley leaves adds so much brightness and freshness
- Feta cheese (or vegan feta), brings a creamy salty touch. Crumbled goat cheese would be lovely too
- Walnuts add crunch and healthy fats. Swap with other nuts such as almonds, pistachios or sunflower seeds to keep it nut free
- Fresh pomegranate seeds are optional if they're in season. They add bursts of sweetness and a slight tarty flavor
Dressing
- Extra virgin olive oil is the base of the dressing, adding richness and depth. Always use a good quality oil for the best flavor
- Lemon juice brightens up the flavors and adds a fresh tang, you can also use apple cider vinegar
- Pomegranate molasses adds a unique sweet-tart taste. Substitute with balsamic molasses / balsamic glaze if that's what you have on hand
How to make Farro Salad
This farro salad is fresh, flavorful, and packed with texture - from chewy farro to crunchy veggies and creamy feta. Perfect as a lunch, a hearty side, or even meal prep for the week. Follow my simple steps below (note quantities are listed in the recipe card below)
Cook farro until tender with a chewy bite
Then drain and spread on a sheet pan to cool
Dice cucumbers, tomatoes, and red onion. Roughly chop walnuts and herbs. *Optional, soak onions in water for 10 minutes to mellow the flavor
In a large bowl, combine cooled farro, chopped veggies, herbs, and walnuts. Crumble in feta and add pomegranate seeds
Whisk dressing ingredients in a mason jar or small bowl until combined
Pour dressing over the salad, toss well, taste, and adjust seasoning if needed. Enjoy!
Tips and Tricks
- Simmer the farro until chewy and tender - don't overcook. You can use vegetable broth instead of water for extra flavor if you prefer - full recipe here
- Ensure to spread the cooked farro on a sheet pan so the grains don't stick together or become mushy
- I always recommend soaking the onion in water for 15 minutes to remove the harsh onion flavor
- Add different ingredients like arugula, chopped spinach, bell peppers and even olives
- Toss with dressing just before serving to keep the salad fresh and crisp. If preparing for meal prep, store the salad without the dressing and add it when ready
Storage Instructions
- Store leftovers in an airtight container in the fridge for up to 4 days
- If preparing for meal prep, store the salad and dressing separately and drizzle the dressing over the portion you are eating to keep it crisp and fresh
- You can't freeze the farro salad, however you can freeze the cooked farro to make the salad making quicker next time
FAQs
Farro is a whole grain that is healthy and nutritious packed with protein, fiber, zinc, and more. Once cooked, it has a chewy texture and a nutty flavor great for salads, soups and a side dish
Cook farro using the pasta method, where it's boiled in salted water and drained once tender - you can also use vegetable broth. The cooking time will vary depending on whether you are using whole farro or pearled farro
Yes of course! Since there is no lettuce, it doesn't go soggy and the farro absorbs the dressing. I do however recommend adding the dressing when ready to serve
Of course. Some ideas are chickpeas, lentils, shredded tofu, grilled chicken or even shrimp would all taste great
You can use balsamic glaze for a quick substitute
Pairing
These are my favorite dishes to serve with Farro Salad:
More Healthy Chopped Salads
Looking for other recipes like this? Try these:
I love seeing your creations and remakes, so be sure to rate the recipe, comment and share your photo on Instagram so I can share the love!
Recipe
Farro Salad (Healthy & Delicious Mediterranean flavors)
Ingredients
- 1 cup raw uncooked farro or 3 cups cooked farro
- 2 medium Persian cucumbers
- 2 medium tomatoes
- 1 small red onion
- Handful each of fresh mint and parsley leaves
- 2.5oz / 70g feta cheese - or vegan feta
- ¾ cup walnuts
- ¼ fresh pomegranate *optional
Dressing
- ¼ cup extra virgin olive oil
- 1 medium lemon juiced
- 1 tablespoon pomegranate molasses (or substitute with balsamic glaze)
- Salt and black pepper to taste
Instructions
- Boil the farro until cooked with a tender chewy bight - refer to my detailed farro recipe for more tips and steps
- When cooked, drain and spread on a sheet pan to cool
- In the meantime, chop the cucumbers, tomatoes and red onion into small cubes. Roughly chop up the walnuts and herbs*Optional, I like to soak the chopped onions in a small bowl of water for 10 minutes to remove the harsh onion flavor
- Add the chopped ingredients to a large salad bowl along with the cooled farro. Crumble in the feta cheese with your fingers, deseed the pomegranate seeds and sprinkle them into the salad
- Add the dressing ingredients to a small mason jar or ramekin and whisk to combine
- When ready to serve, pour the dressing over the salad and mix it well. Taste and adjust seasoning if needed and your delicious Farro Salad is ready to enjoy!
Notes
- Farro - simmer until tender with a slight chew — don’t overcook. You can use vegetable broth instead of water for added flavor. Ensure to spread the cooked farro on a sheet pan to prevent mushiness
- Add-ins - mix in extras like arugula, chopped spinach, bell peppers, or olives for variety
- Dressing - toss with dressing just before serving to keep everything fresh and crisp
- Meal prep - store salad and dressing separately, then combine when ready to eat
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