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Mediterranean Farro Salad with Roasted Vegetables

5 from 2 votes

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A delicious whole grain farro salad with Mediterranean ingredients like feta cheese, roasted eggplant and sweet cherry tomatoes.

Here’s a hearty, healthy grain bowl to add to your meal rotation —  a farro salad full of roasted Mediterranean vegetables, fresh mint and feta cheese.

This easy one-dish meal features vibrant Mediterranean ingredients like eggplant, tomatoes and feta and it’s seasoned with aromatic cumin and coriander spices.

Make ahead for meal planning

Like all good main dish salads, this farro bowl recipe is an easy one to make ahead.

Enjoy it warm, at room temperature or keep it in the fridge to pack for lunch the next day.

To make the salad, the farro cooks on the stovetop while the vegetables roast in the oven.

And conveniently, they take about the same amount of time to cook (25 minutes) — that’s a win-win in my book.

I’m little obsessed with farro and it’s become an essential staple whole grain in my pantry.

I actually use it so often that I buy it in bulk (it’s more economical that way) and store it a big glass jar.

What’s farro?

Farro is an ancient variety of wheat with a mild, nutty taste and a pleasing bite.

It’s not at all chewy and each grain keeps its shape, which is a must in a salad like this.

Is farro better for you than rice?

Good news – the nutrition profile of farro compared to rice is better.

Farro is higher in both fiber and protein than brown rice.

How to cook farro for salad

Farro cooks just like pasta, in a pot of boiling water until tender.

But since I wanted to add an extra layer of flavor in this salad, I prepare the farro like a pilaf, with olive oil, seasonings and just the right amount of liquid.

Cooked farro keeps well up to a week in a covered container in the refrigerator.

Other Mediterranean recipes to try:

Mediterranean Farro Salad with Roasted Vegetables

Karen Tedesco
A healthy grain bowl recipe loaded with farro and Mediterranean roasted vegetables. Served as a salad or side, this dish packs up nicely for lunch or to bring to a potluck. 
Print Pin
5 from 2 votes
Prep Time 15 mins
Cook Time 25 mins
Total Time 40 mins
Course Salad
Cuisine Vegetarian
Servings 6 servings

Ingredients

  • Extra-virgin olive oil
  • 1 shallot, finely chopped
  • 1 garlic clove, finely chopped
  • 2 teaspoons ground cumin
  • 1 teaspoon ground coriander
  • 1/4 teaspoon ground cayenne pepper
  • 1 1/4 cups (250 g) farro
  • 2 1/2 cups (600 ml) water
  • Kosher salt
  • Freshly ground black pepper
  • 1 pound small eggplants (about 2 small), cut into 1/2-inch chunks
  • 1/2 cup (80 g) thinly sliced red onion
  • 1 pound (450 g) cherry tomatoes
  • 2 tablespoons fresh lemon juice
  • 1/2 cup (20 g) chopped fresh mint, or substitute basil, Italian parsley or a mixture of all three
  • 1 cup (150 g) crumbled feta cheese

Instructions 

  • Heat the oven to 425 degrees, with the racks arranged in the center. Line 2 small rimmed baking sheets with parchment paper. 
  • While the oven is preheating, put 2 tablespoon of the olive oil in a small saucepan. Place over medium heat and add the shallot, garlic, cumin, coriander and cayenne. Cook until the shallot is softened, stirring, about 5 minutes. Add the farro, water and 1 teaspoon salt. Bring to a simmer, then lower the heat and cover. Cook until the water is absorbed and the farro is tender, about 25 minutes.
  • Toss the eggplant, red onion, 2 tablespoons olive oil and 1 teaspoon salt on one baking sheet and season to taste with black pepper. Repeat with the tomatoes, 2 tablespoons olive oil and 1 teaspoon salt on the second baking sheet.
  • Roast the vegetables for 20 – 25 minutes, stirring halfway through. The eggplant should be softened and golden brown and the tomatoes juicy and wrinkled.
  • Transfer the farro to the baking sheets, dividing it equally. Spread it out on the pan and let everything cool 15 minutes.
  • When ready to serve, scrape the farro and the vegetables into a large bowl and add the lemon juice. Sprinkle the mint and feta over the salad and toss gently.

Notes

Tip: Enjoy the salad warm, at room temperature or keep it in the fridge to pack for lunch the next day.

Nutrition

Serving: 1g | Calories: 261kcal | Carbohydrates: 44g | Protein: 10g | Fat: 6g | Saturated Fat: 4g | Cholesterol: 22mg | Sodium: 301mg | Potassium: 537mg | Fiber: 10g | Sugar: 7g | Vitamin A: 704IU | Vitamin C: 23mg | Calcium: 174mg | Iron: 3mg
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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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13 Comments

  1. I have made this three times already. I love it. The nutty barley is wonderful. It holds all of it so well.

  2. I love how this looks and I bet it tastes great!

  3. Deborah Dowd says:

    We are recent converts to eggplant and this recipe sounds like a terrific way to serve it. Can’t wait to give his a try!

  4. Dani Spies says:

    This is now on my “must try” list!! Thanks for another great idea!

  5. I know I’ve written notes like this before, but I swear it’s the truth: I just made almost this identical dish two days ago. Except I made mine with bulgur wheat instead of barley and added sun-dried tomatoes and olives. So, you know I love this dish!

  6. Swirlingnotions – great! Enjoy your homegrown eggplant — lucky dog.

    Kalyn, I hope you’ll like this.

    Valli, I’m a big fan of these flavors too.

    Alanna, thanks. The spices make this dish.

    Liza, you will love it!

  7. I am going to make this this weekend. YUM. All my favorite flavors in one place (and the cherry tomatoes are still really good here).

  8. Very nice – love all the spices!

  9. I love all of the Mediterranean flavours in the barley salad. I am always looking for new salads, so, this is definetely a keeper!!

  10. Love, love the sound of this. Saving the recipe right now.

  11. swirlingnotions says:

    This looks fantastic! And I have eggplant in the garden and barley in my pantry, so perfect timing too.

    Thanks for stopping by swirlingnotions, Karen!