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Chopped Farro Salad

5 from 23 votes

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A flavorful fresh farro salad that’s as beautiful to look as it is to eat! This warm farro salad is packed with chopped Mediterranean vegetables and herbs, crumbled feta cheese and tossed in a light lemony dressing. Ready within 30 minutes, enjoy the salad as a healthy whole grain alternative to pasta salad or as a light dinner salad.

Photo of a bowl of farro salad and a serving spoon, with chopped vegetables, parsley and feta cheese.

Here’s a farro salad recipe you’ll be making on repeat. I enjoy eating this tasty salad at least once a week, and it never gets boring.

I l-o-v-e creating and eating recipes using farro, especially warm farro recipes. Even though I’m an omnivore who enjoys eating a wide variety of food, putting vegetables at the center of the plate is my goal in life. Vegetarian dishes were my most requested meals when I was a personal chef!

This Mediterranean farro salad bowl features nutritious and delicious whole grain farro, combined with a very generous amount of colorful chopped vegetables and green herbs. Everything is tossed together with an easy vinaigrette you can shake up in a Mason jar.

Serve this salad in a large bowl at room temperature — just like a fresh summer tomato sauce it’s PERFECT for casual get togethers like potlucks and picnics.

A serving bowl full of farro salad mixed with chopped tomatoes, zucchini and herbs.
Serve farro salad in a big bowl at room temperature.

Farro bowl recipes are great if your looking for easy lunch or dinner meal prep recipes. The salad keeps for days in the fridge so it will be there for you to grab when hunger strikes!

What’s farro?

Farro is one of the best-tasting whole grains you can find in your grocery store or online, usually labeled “pearled” or “semi-pearled”. It has a really pleasant chewy texture and nutty flavor I can’t get enough of.

Is farro gluten free?

Farro is a type of wheat chock-full of fiber and nutrition, but it is not gluten free.

Farro (pronounced “Far-Oh”) is a type of ancient grain called emmer, which was first cultivated in the Middle East thousands of years ago. The grains are short, rounded and light brown in color, resembling short grain brown rice or barley. Farro has a delicious nutty flavor along with a pleasing chewy texture.

Farro salad ingredients

A bowl of cherry tomatoes on a surface, surrounded by parsley leaves, halved red onion, salad greens, bell peppers and a bowl of uncooked farro grains.

There’s no need to search for lots of ingredients for this salad — once you have the farro, of course. This recipe uses easy to find produce from the supermarket.

  • Farro: If your farro isn’t pearled the cooking time will be slightly longer, up to 45 minutes.
  • Zucchini: You can also use seedless cucumber instead (or in addition to) the zucchini, but keep in mind it will soften and weep water as it sits. Raw zucchini is crunchy and holds up well in the salad for days.
  • Cherry tomatoes: Go for a mixture of colors ones. Grape tomatoes are good too!
  • Sweet bell pepper: Red, orange or yellow or a mixture looks beautiful in the salad.
  • Red onion: Green onion (scallions) make a good substitute.
  • Parsley: Use the leaves and tender upper stems.
  • Feta cheese
  • Arugula or baby salad greens

How to cook farro

  • Pearled or semi-pearled farro (which is typically the kind you’ll find in your market) cooks pretty quickly in boiling water.
  • Hulled farro (i.e. the hull intact) takes about twice as long to cook. If you have farro that is NOT pearled or semi-pearled, you can soak it overnight.
  • You don’t need to rinse farro before cooking. Once it’s cooked it’s ready to use right away in warm farro recipes, or refrigerated up to 5 days.
  1. Bring a saucepan (3-4 quarts) of water to a boil. Season generously with salt — this seasons the grains and makes them tasty inside and out. I recommend 1 tablespoon kosher salt for 3-4 quarts of water.
  2. Boil about 20 minutes, until the grains appear plumped and almost splitting apart. Taste test! It should be soft with a slight chew in the center.
  3. Drain the farro and transfer to a large bowl or spread out on in a shallow pan or baking dish to cool.
A pan of water with cooked farro, with a serving spoon on top.
Boil farro until tender.

How to make farro salad, step by step:

To serve, crumble the cheese over the salad and add some arugula greens or other salad leaves if you like.

Farro salad vinaigrette dressing:

A glass jar with ingredients for vinaigrette.
Shake the dressing in a Mason jar — so easy!

The easy to make dressing is tangy with wine vinegar and fresh lemon juice, and spiced with garlic, dried herbs and crushed red chili.

  • Add all the ingredients to a Mason jar, screw on the top and shake to mix. You can also just whisk the dressing in a small bowl.
  • Pluck out the crushed garlic clove before serving the dressing.
  • The vinaigrette dressing will keep 2-3 days in the refrigerator.

Serving and meal prep tips:

  • Farro salad tastes best slightly warm or at room temperature.
  • The farro can be cooked up to 3 days ahead. Bring it to room temperature before tossing with the chopped vegetables and dressing.
  • Keep 3-5 days in the fridge in a sealed container. Let the salad come to room temperature or heat at half-power in a microwave for 1-2 minutes.

More fresh Mediterranean-style recipes to try:

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Chopped Vegetable Farro Salad with Feta

Karen Tedesco
A flavorful fresh farro salad that’s as beautiful to look as it is to eat! This warm farro salad is packed with chopped Mediterranean vegetables and herbs, crumbled feta cheese, and tossed in a light lemony dressing. Ready within 35 minutes, enjoy the salad as a healthy whole grain alternative to pasta salad or asa light dinner salad.
Print Pin
5 from 23 votes
Prep Time 15 mins
Cook Time 20 mins
Total Time 35 mins
Course Salad
Cuisine Mediterranean
Servings 4 servings

Ingredients

Vinaigrette

  • ¼ cup (60 ml) extra virgin olive oil
  • 2 tablespoons (20 ml) wine vinegar (red or white)
  • 1 tablespoon (15 ml) fresh lemon juice
  • 1 whole garlic clove, bruised or smashed with a large knife
  • ½ teaspoon kosher salt
  • ½ teaspoon crushed red chili pepper
  • ½ teaspoon dried oregano or Italian herbs

Farro Salad

  • 1 ½ cups (255 g) pearled farro
  • Kosher salt
  • 1 ½ cups cherry tomatoes, quartered
  • 1 cup chopped red, yellow or orange bell pepper (or a mix of colors), in ½-inch cubes
  • 1 zucchini or 2 Persian cucumbers, chopped into ½-inch cubes
  • ½ red onion, chopped into ½-inch cubes
  • ½ cup finely chopped parsley
  • 4 ounces (115 g) crumbled feta cheese (¾ cup)
  • A few handfuls of arugula or salad greens, optional
  • Tahini dressing, optional

Instructions 

Make the vinaigrette

  • Put all ingredients in a mason jar, cover and shake until combined. Alternatively, whisk all ingredients in a small bowl. Dressing will keep refrigerated 2-3 days.

Make the salad

  • Bring a medium pot (3-4 quarts) of water to a boil and add 1 tablespoon salt. Cook 20 minutes, or until the grains are swelled and tender, with an "al dente" bite in the center.
  • Drain the farro. Transfer to a large serving bowl and let the farro cool about 10 minutes.
  • Add the tomatoes, bell pepper, zucchini, red onion and parsley to the farro and stir together. Pour the dressing over (remove the garlic clove) and gently toss to coat in the dressing.
  • Taste and season with more salt, vinegar or lemon juice if needed. Sprinkle the cheese over the farro and serve with optional greens and tahini dressing.

Karen’s Notes and Tips

  • The farro can be cooked up to 3 days ahead. Bring it to room temperature before tossing with the chopped vegetables and dressing.
  • The dressed salad keeps 1-2 days in the refrigerator.
  • Mix in few handfuls of baby arugula or salad greens, if you like.

Nutrition

Calories: 502kcal | Carbohydrates: 68g | Protein: 14g | Fat: 21g | Saturated Fat: 6g | Sodium: 630mg | Potassium: 732mg | Fiber: 14g | Sugar: 5g | Vitamin A: 2526IU | Vitamin C: 90mg | Calcium: 200mg | Iron: 4mg
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Hey, I’m Karen

Creator of Familystyle Food

I’m a food obsessed super-taster and professionally trained cook ALL about making cooking fun and doable, with easy to follow tested recipes and incredibly tasty food! Read more about me here.

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4 Comments

  1. Dolores Gutierrez says:

    5 stars
    Made this salad tonight, it was so good!! Fresh and delicious!!

  2. Looks delicious! Going to try this soon! Thank you so much!

  3. 5 stars
    Another amazing and easy family style food recipe that has become a part of our weekly rotation!