MEDITERRANEAN FARRO SALAD

Mediterranean Farro Salad In Salad Bowl

MEDITERRANEAN FARRO SALAD

by | Aug 6, 2021

If you haven’t tried farro yet, this is your chance! This Mediterranean Farro Salad hits the spot. It’s perfect for a big crowd and the flavor improves with time so leftovers are great for a quick lunch or dinner side.

Rich in nutrients, minerals and antioxidants, protein and fiber, farro has a nutty flavor and a chewy consistency. It’s an ancient grain dating back to Mesopotamia. That’s 20,000 years old!!!!! Although farro has been a staple in Italy for decades, it has only recently become popular in the United States and is widely available in grocery stores. For the most nutrients, buy whole farro which takes a little longer to cook like most whole grains. You can also purchase pearled and semi-pearled farro which have less flavor and nutrition than the whole grain variety.

“The purpose of our lives is to be happy.”  Dalai Lama

Mediterranean Farro Salad In Salad Bowl
Print Recipe
5 from 1 vote

Mediterranean Farro Salad

The nutty flavor and chewy consistency of the ancient grain, farro, brings this summer Mediterranean Farro Salad to the next level. It's great for a big crowd and the leftovers are perfect for a quick lunch or side dish.
Prep Time30 minutes
Cook Time30 minutes
Total Time30 minutes
Course: Lunch, Salad, Side Dish
Cuisine: Mediterranean
Keyword: Vegan, Vegetarian
Servings: 8
Calories: 387kcal

Equipment

  • Large heavy pot
  • Large sheet pan
  • Large Mixing Bowl
  • Medium mixing bowl
  • Metal whisk
  • Wooden spoon

Ingredients

  • 2 cups farro
  • 1 large cucumber medium dice
  • 2 bell peppers green, red, orange or yellow, medium dice
  • ½ medium red onion medium dice
  • ½ cup pitted kalamata olives
  • ½ cup pine nuts toasted
  • 1 cup cherry or grape tomatoes cut in half if large

Greek Salad Dressing

  • 1 large garlic clove finely minced
  • 3 Tablespoons red wine vinegar
  • 1 Tablespoon lemon juice freshly squeezed
  • ½ teaspoon Dijon mustard
  • 1 teaspoon dried oregano
  • ½ teaspoon kosher salt or to taste
  • freshly ground black pepper to taste
  • ½ cup extra virgin olive oil

Instructions

  • Cook farro in a large heavy pot according to package directions and drain.
  • Spread the farro on a sheet pan and allow it to cool.
  • Add the farro to a large mixing bowl when cooled.
  • Add the diced cucumbers, bell peppers, purple onions, kalamata olives and toasted pine nuts to the bowl with the cooked farro.
  • In a medium mixing bowl, combine the minced garlic, red wine vinegar, freshly squeezed lemon juice, Dijon mustard, oregano, salt and pepper. Slowly whisk in the extra virgin olive oil until the dressing is emulsified.
  • Pour the dressing over the farro salad ingredients in the large mixing bowl and mix gently with a wooden spoon. Refrigerate the salad until ready to serve.
  • When ready to serve the Mediterranean Farro Salad, chop the grape or cherry tomatoes in half if large(or use them whole if they are small) and fold them gently into the salad.

Notes

Prep the salad ingredients and dressing while the farro is cooking.  
The nutrition information below is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist’s, dietician’s or doctor’s advice.

Nutrition

Calories: 387kcal | Carbohydrates: 45g | Protein: 7g | Fat: 21g | Saturated Fat: 3g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 12g | Sodium: 289mg | Potassium: 368mg | Fiber: 10g | Sugar: 3g | Vitamin A: 1163IU | Vitamin C: 43mg | Calcium: 36mg | Iron: 2mg

DID YOU MAKE THIS RECIPE? Please leave a comment below and share a photo on Instagram. Tag @chasingbeans123 and hashtag it #chasingbeans123

You’ll need the following ingredients for this Mediterranean Farro Salad…


2 cups farro
1 large cucumber
2 bell peppers green, red, orange or yellow, medium dice
½ medium red onion medium dice
1 cup cherry or grape tomatoes
½ cup pitted kalamata olives
½ cup pine nuts toasted
1 large garlic clove
3 Tablespoons red wine vinegar
1 Tablespoon lemon juice freshly squeezed
½ teaspoon Dijon mustard
1 teaspoon dried oregano
½ teaspoon kosher salt
Freshly ground black pepper
½ cup extra virgin olive oil

Mediterranean Farro Salad Ingredients
Mediterranean Farro Salad Dressing Ingredients

Let’s get going…

Cook farro in a large heavy pot according to package directions and drain.


Spread the farro on a sheet plan and allow it to cool.

Add the farro to a large mixing bowl when cooled.

Add the diced cucumbers, bell peppers, purple onions, kalamata olives and toasted pine nuts to the bowl with the cooked farro.

Mediterranean Farro Salad Ingredients In Salad Bowl


In a medium mixing bowl, combine the minced garlic, red wine vinegar, freshly squeezed lemon juice, Dijon mustard, oregano, salt and pepper.

Slowly whisk in the extra virgin olive oil until the dressing is emulsified.

Greek Salad Dressing In Mason Jar


Pour the dressing over the farro salad ingredients in the large mixing bowl and mix gently with a wooden spoon. Refrigerate the salad until ready to serve.

When ready to serve the Mediterranean Farro Salad, chop the grape or cherry tomatoes in half(or use them whole if they are small), and fold them gently into the salad.

Mediterranean Farro Salad Being Mixed

Enjoy!

Mediterranean Farro Salad In Salad Bowl

DID YOU MAKE THIS RECIPE? Please leave a comment below and share a photo on Instagram. Tag @chasingbeans123 and hashtag it #chasingbeans123

You won’t want to miss these delicious farro recipes from Chasing Beans….

2 Comments

  1. Erika Chin

    5 stars
    Love this easy recipe – great for a summer back yard meal! So healthy too and the dressing helps ensure it is moist if you overcook the farro a wee bit.

    Reply
    • Rebecca

      Thank you so much for your comment Erika!! I’m really grateful that you took the time to share your thoughts here.

      Reply

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