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.
I chose peaches as the sweet ingredient in this 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. Once the salad is dressed the flavors will meld deliciously with the fruity addition.
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.
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.
Mediterranean Farro Salad
- 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
- 15 oz 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
- ½ tsp pure maple syrup you may sub sweetener of choice
- 1 tsp dry italian seasoning
- ¼ 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 dressing 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