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Mediterranean Farro Salad on round white platter with serving utensils garnished with parsley.
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4.52 from 85 votes

Mediterranean Farro Salad

Mediterranean Farro Salad with a light, lemony dressing, crunchy vegetables and feta cheese is light, refreshing and perfect year-round!
Prep Time30 minutes
Cook Time20 minutes
Total Time50 minutes
Course: Side Dishes - Salads
Cuisine: Greek, Mediterranean
Diet: Vegetarian
Servings: 8
Author: Carol | From A Chef's Kitchen

Equipment

Ingredients

  • Salt
  • 1 cup pearled farro
  • 1 small red bell pepper seeded and diced
  • 1 English cucumber peeled if desired, seeded and diced
  • 1 pint cherry tomatoes halved
  • 1 bunch Italian flat-leaf parsley leaves and tender stems, finely chopped plus more parsley for garnish
  • 1 bunch scallions white and light green parts only, chopped
  • 1/2 cup Kalamata olives pitted and coarsely chopped
  • 3 cloves garlic minced
  • 1/3 cup lemon juice or to taste
  • 1/4 cup extra-virgin olive oil
  • Freshly ground black pepper to taste
  • 8 ounces feta cheese crumbled

Instructions

  • Bring a saucepan of water to a boil. Add salt and the farro. Boil for 15-20 minutes or until farro is tender but not mushy.
  • Drain the farro in a sieve and rinse with cold running tap water. Set aside to drain thoroughly.
  • Combine red bell pepper, cucumber, cherry tomatoes, parsley, scallion and Kalamata olives in a large mixing bowl.
  • Whisk together garlic, lemon juice and olive oil. Season to taste with salt and black pepper.
  • Add drained farro to vegetables and stir to combine.
  • Add dressing and stir.
  • Transfer to a serving platter and top with feta cheese and parsley sprigs.

Notes

SUBSTITUTIONS:
  • For a gluten-free version, use short-grain brown rice or quinoa.
  • If gluten is not an issue, barley can be substituted for the farro.
TIPS:
  • To cook farro, bring a large saucepan of generously salted water to a boil, add the farro, and let it cook away until it’s tender.  When it’s cooked, let it drain in a sieve.
  • If you don't like the salad so lemony, start with 1/4 cup lemon juice and add more to taste.
MAKE AHEAD:
  • Combine the salad, but leave the dressing and feta cheese off.  When ready to serve, add the dressing and feta cheese.

Nutrition

Serving: 1 | Calories: 261kcal | Carbohydrates: 27g | Protein: 8g | Fat: 15g | Saturated Fat: 5g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 7g | Cholesterol: 25mg | Sodium: 470mg | Potassium: 358mg | Fiber: 5g | Sugar: 3g | Vitamin A: 1407IU | Vitamin C: 41mg | Calcium: 179mg | Iron: 2mg