Mediterranean Farro Salad

This Mediterranean Farro Salad is one of my most popular recipes because it has garden fresh produce, grilled vegetables and tangy olives. It tastes like 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 fresh components. This recipe utilizes all the best garden fresh produce the summer offers. It is outrageously delicious.

What makes this the best summer salad

This Mediterranean Farro Salad recipe will fuel you for hours with a steady blood sugar level and a full stomach. It will convert the naysayers who believe they never get full on salad. You know the ones, those who say they are always hungry afterwards and never feel satiated. These unbelievers will feel challenged to finish a large bowl of this delicious powerhouse of a salad. Not to mention it's gorgeous! This has a restaurant quality presentation and flavor yet even a beginner cook can make it.

What is Farro?

Farro is a staple whole grain in Italy. It's finally reaching the world's population because of the plant-based movement. This grain is versatile and mild in flavor. It can be used in soups, salads, and even in risotto. I love it best in recipes like this Mediterranean Farro Salad. Farro has a chewy texture with more integrity than rice or quinoa. It is higher in fiber, protein and iron than many grains which makes it an ideal addition to a vegan or omnivorous diet. When adding farro to salad like this one, it can transform it into a meal! And when you add a plant based protein like chickpeas, it packs a serious energetic punch.

Ingredients for Mediterranean Farro Salad

This summery salad includes some ingredients which are seasonal like peaches and others which are available year round. If peaches are unavailable substitute another fruit like grapes, melons or oranges.

• Farro- Farro makes this salad extremely filling and hearty. If you are gluten-free substitute quinoa or wild rice. If you feel super adventurous make it a pasta salad and use orzo for a delicious twist.
• Organic Chickpeas-Chickpeas are my favorite legume. They have a mild flavor and are extremely versatile. White beans or lentils also taste delicious here.
• Grilled vegetables- I used a combo of eggplant, zucchini, asparagus, and summer squash. Get creative, you cannot go wrong. If you have no grill, air fry or oven roast the veggies. They will be delicious.
• Peaches-I chose peaches as the sweet ingredient in this farro salad. A good substitute is mandarin oranges, apples or halved grapes. I like adding fruit to salad recipes like this one because it makes adding sugar unnecessary.
• Pitted calamata and Green olives-Olives bring a delicious tang to the party that contrasts so nicely with the sweet peaches. If you don't like olives just leave them out or sub the milder flavored artichoke hearts.
•  Persian cucumbers- I love a Persian cucumber. They are never bitter, watery or unpleasant textured. Their skins and seeds are both pleasant to eat unlike some cucumbers. My second choice is English cucumbers, or whatever kind you have in the garden.
• Cherry tomatoes-Cherry tomatoes are always the most flavorful choice for a salad. They are always brightly colored and pretty, sweet and fresh. If you must, sub compari, Roma or heirlooms.
• Scallion-Scallions aka green onions lend a nice, mild oniony bite to the salad that balances out the flavors. If you are an onion lover like me, sub red onion for a stronger flavor..
• Lemons-juiced lemons make the flavors pop with a citrus tang. If you prefer a zippier dressing sub vinegar.
•  Extra virgin olive oil- Olive oil helps distribute the flavors in the salad
• Pure maple syrup or sweetener of choice- Maple syrup balances the flavors with a hint of sweetness.
• Dry Italian seasoning- Italian seasoning is the King of spices! The combo of basil, oregano, parsley, thyme and rosemary is powerful, flavorful and distinct. If you want, use fresh herbs instead. I recommend throwing in some of that copious mint from your garden.
•  Salt and fresh ground black pepper

How to make Mediterranean farro salad

This recipe is easy to make and a great way to use up leftover grilled vegetables. You can use whatever type you like. In summer I often have grilled zucchini, eggplant and asparagus leftover from bbq but peppers, cauliflower and mushrooms are also delicious.

• Cook farro- Cook the farro according to it's package and let it cool
• Make the dressing-mix dressing ingredients in a large bowl and whisk to combine
• Chop ingredients: prepare all vegetables and fruit
• Toss the salad: Add all ingredients to a large bowl, add the dressing and mix well
• Taste for salt and adjust if needed
• Garnish and serve: Sprinkle a bit of extra italian season and black pepper on top and enjoy within 3 days for best quality.

Tips for making the best summer farro salad

• 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!
• This salad is hardy enough to last up to 3 days when properly refrigerated.
• For a lighter meal, serve this over a bed of greens. Arugula goes so well with these flavors.
• To cook grilled vegetables from fresh use this recipe.

Other delicious salad recipes

• Winter Kale and Farro Salad
• Farro Rainbow Mediterranean Salad
• Rainbow Salad Primer
• Easy Grilled Vegetable Marinade