Mediterranean Farro Salad

Farro is an ancient grain dating back to Mesopotamian times. It is a staple whole grain in Italy and is finally reaching the mainstream population in other countries with the growth of the plant-based movement. This grain is extremely versatile and mild in flavor. It can be used in soups, salads, and even in risotto as a sub for arborio. It has a slightly chewy texture with more integrity and a bit heartier than rices or even quinoa. It is higher in fiber, protein and iron than many grains which makes it an ideal addition to a vegan or omnivorous diet.

I love adding farro to cold salads like this one. It makes the salad into a meal! When you add a plant based protein like my favorite chickpeas, it packs a serious energetic punch. This is the kind of meal that will fuel you for hours with a steady blood sugar level and a full stomach. This is the kind of salad that will convert the naysayers who believe they never get full on salad, you know the ones who say they are always hungry afterwards and never feel satiated. They will feel challenged to finish a bowl of this delicious powerhouse of a salad.

Not only is this guy special because of his nutrition profile, he is seriously scrumptious. By adding garden fresh ripe produce, luscious grilled vegetables (see recipe for grilled seasonal vegetable marinade) and tangy olives, it tastes like you are eating al fresco in a vineyard in Italy or by the sea in Greece. The simple lemony dressing ties it all together without overpowering any of the components.

Mediterranean Farro Salad

Heavenly flavored nutritional powerhouse
Prep Time15 mins
Cook Time25 mins
Course: Main Course, Salad, Side Dish
Cuisine: california, Italian, Mediterranean
Keyword: fresh, garden, hearty, nutfree, seasonal
Servings: 5


  • Stove top or instant pot for cooking farro


  • 1 pound farro cook according to package in a pot on stovetop or in an instant pot
  • 1 can organic chickpeas
  • 2 cups mixed grilled vegetables eggplant, zuchinni, asparagus, squash rough chop
  • 2 each peaches chopped
  • 1 cup mixed pitted calamata and green olives rough chop
  • 2 each persian cucumbers rough chop
  • 1 cup garden fresh cherry tomatoes halved
  • 1 ea scallion small dice green and white part


  • 2 ea large lemons juiced
  • 2 tbsp extra virgin olive oil
  • 1/2 tsp pure maple syrup you may sub sweetener of choice
  • 1 tsp dry italian seasoning
  • 1/4 tsp salt
  • 3-5 grinds black pepper according to tase


  • cook farro according to package and let cool
  • mix dressing ingredients in a large bowl and whisk to combine
  • chop all vegetables and fruit and add to the bowl and toss well
  • add chick peas and farro and toss well
  • taste for salt and adjust if needed
  • sprinkle a bit of extra italian season and black pepper on top to serve


Pro tip: when serving a salad with many components such as this one, reserve some of the prettier items like olives or cherry tomatoes to garnish with. That way there is more of a “wow factor”. This is a restaurant trick. We save the more expensive and beautiful elements to sprinkle on top to give it more eye appeal. Everyone knows that your first bite of food is with the eyes!

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