This Mediterranean Farro Salad is one of my most popular recipes because it has garden fresh produce, grilled vegetables, and briny olives. It tastes like eating al fresco in a vineyard in Italy or by the sea in Greece. Best of all, the simple lemony dressing ties it all together without overpowering any of the fresh components. It's an outrageously delicious way to celebrate all the flavors of summer and is a must-try!
This Greek-inspired farro salad 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.
Why you’ll love this Mediterranean farro salad recipe
- Infused with the most refreshing Mediterranean flavors and lots of fresh veggies
- Makes the best meal prep option for summer lunches
- Great side dish for all your summer BBQs and gatherings
- Easy to customize with different fruits and vegetables
- Farro is the shining star of this recipe that makes it way more filling than an ordinary pasta salad
- Tastes like a vegan version of the best Greek salad you've ever tried
What is Farro?
Farro is an ancient grain and a staple in Italy that's reaching new popularity due to the plant-based movement.
It is technically a relative of wheat, similar to spelt, einkorn, and rye, except you generally cook and eat the whole grain instead of grinding it into flour. It looks and tastes similar to brown rice, and has a mild, nutty flavor ideal for soups, salads, and even in risotto.
My favorite way to use it is in recipes like this one because it highlights the grain's chewy texture, giving it more body than standard rice or quinoa. It instantly makes even a side salad feel like a main meal! And when you add a plant based protein like chickpeas, it packs a serious energetic punch.
It's also higher in fiber, protein and iron than many grains which makes it an ideal addition to a vegan or omnivorous diet.
Mediterranean Farro Salad Ingredients
This fresh 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.
For the salad
- Farro - Hearty farro makes this salad extremely filling and satiating. 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, but you can substitute mandarin oranges, apples or halved grapes. I like adding fruit to salad recipes like this one because it makes adding sugar unnecessary.
- Pitted Green and Kalamata 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 or find at the farmers market.
- Cherry tomatoes - Sweet 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 campari, Roma or heirlooms. Sun-dried tomatoes are an extra tasty option, too.
- Scallions - 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.
For the dressing
- Lemons - Fresh lemon juice 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
PRO TIP
When serving a salad with many components such as this one, reserve some of the prettier items, like olives, cherry tomatoes, or colorful green onion, 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!
How to Make Mediterranean Farro Salad
This recipe is easy to make and a great way to use up leftover grilled vegetables as you can really 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 the package and let it cool.
- Make the dressing - Mix dressing ingredients in a large mixing 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
- 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, like peppery arugula, which goes so well with these flavors.
- Be sure to season your veggies before marinating with this easy grilled vegetable marinade.
- Add crunch. For extra crunch, add some pine nuts, marcona almonds, or sunflower seeds.
FAQs
For the best flavors, let the salad cool to room temperature then store leftovers in an airtight container in the fridge for a couple days. It's best served cold, so you can either portion it out into meal prep containers or just scoop some and serve over greens for a light lunch.
There are several types of farro available on the market including whole, semi-pearled, or pearled farro.
Like pearled barley, pearled farro has the outer bran layer stripped and removed to shorten the cooking time, which also means it is somewhat lower in fiber and nutrients. This is the most common type sold in stores and even the Bob's Red Mill version is pearled.
Whole farro is less processed, but has a longer cooking time due to the extra bran.
For the best of both worlds, look for semi-pearled farro, which cooks faster but still has lots of fiber.
P.S. You can usually tell which one you have by checking the ingredients label. They all work; the cooking time just varies between the varieties. Whichever type you choose, just be sure to follow the cooking directions on the package and cook until al dente to get the best texture.
Farro is essentially a type of wheat berry, so you can replace it by cooking other whole wheat berries, spelt, or barley, or if for a gluten-free option, opt for quinoa, wild rice, or brown rice.
Other delicious salad recipes
- Winter Kale and Farro Salad
- Farro Rainbow Mediterranean Salad
- Rainbow Salad Primer
- Easy Grilled Vegetable Marinade
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Mediterranean Farro Salad with Chickpeas
Equipment
- Stove top or instant pot for cooking farro
Ingredients
- 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
Dressing
- 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
Instructions
- 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.
Sarah
Amazing! Super easy to make and absolutely very tasty, so so good! Can't praise it enough!
Marissa
I dream of this salad. It is so good! I can't wait for summer peaches.
Sara Tercero
me too!
Jp
Are the grilled veggies cold or right off the grill?
Sara Tercero
Let them cool