I love this recipe because it’s both nutritious and deeply satisfying. Farro gives the salad a wonderful chew and keeps me full for hours, while the Mediterranean-inspired ingredients add freshness and a burst of flavor in every bite. It’s also versatile — perfect for meal prep, picnics, or as a side dish with grilled meats. The lemony dressing brings everything together with just the right touch of zest and spice.
Ingredients
(Note: All ingredient amounts are listed in the recipe card below.)
1 cup Farro ½ English cucumber – deseeded and diced 1 cup Grape tomatoes – halved ½ cup Kalamata olives – pitted and chopped 2 Stalks scallions – chopped ¼ cup Flat leaf parsley – chopped
For the Dressing 1 lemon – juiced and zested 1 teaspoon Garlic Powder 1 teaspoon Onion powder 1 teaspoon Calabrian chilli paste 1 tablespoon Extra virgin olive oil ¼ cup Chicken broth Salt and pepper to taste
Directions
I start by boiling the farro in a pot of salted water with a tablespoon of chicken bouillon for extra flavor, though chicken broth works just as well. Once the farro turns tender but still slightly chewy, I drain it and let it cool.
While that’s happening, I prepare the vegetables. I dice the deseeded cucumber, halve the grape tomatoes, chop the pitted Kalamata olives, and finely chop the parsley and scallions.
Next, I whisk together the dressing by combining lemon juice and zest, garlic powder, onion powder, Calabrian chili paste, salt, olive oil, and chicken broth. This creates a tangy, savory, and slightly spicy mixture that ties the salad together beautifully.
Finally, I assemble the salad in a large mixing bowl by combining the cooked farro, chopped vegetables, and dressing. I toss everything gently until it’s evenly coated, then serve it right away or chill it for later.
Servings and Timing
This recipe serves 4 people. It takes about 30 minutes in total — 30 minutes for cooking the farro and preparing the salad.
Variations
Sometimes I like to add crumbled feta cheese for a creamy, salty touch. If I want extra crunch, I toss in some toasted pine nuts or almonds. For a plant-based version, I use vegetable broth instead of chicken broth. I’ve also swapped farro with quinoa or barley for a different texture, and it always turns out delicious.
Storage/Reheating
I store leftovers in an airtight container in the refrigerator for up to 3 days. Since it’s a cold salad, there’s no need to reheat it — in fact, I find it tastes even better after sitting overnight as the flavors meld together. If it seems dry after storing, I drizzle a little olive oil or squeeze some fresh lemon juice before serving.
FAQs
How can I cook farro faster?
I often soak the farro in water for a few hours before cooking to reduce the boiling time.
Can I make this salad ahead of time?
Yes, I usually make it a day ahead. The flavors deepen as it chills.
Can I use another grain instead of farro?
Absolutely, I’ve used quinoa, bulgur, or barley, and all work well.
Is this salad gluten-free?
Farro contains gluten, so to make it gluten-free, I use quinoa or brown rice.
What protein can I add to make it a complete meal?
I like to add grilled chicken, shrimp, or chickpeas for extra protein.
Can I make this vegan?
Yes, by substituting chicken broth with vegetable broth, it becomes fully vegan.
What’s a good substitute for Calabrian chili paste?
If I don’t have it, I mix red pepper flakes with a bit of olive oil or use harissa paste.
How long does cooked farro last in the fridge?
Cooked farro lasts about 4–5 days in the refrigerator when stored properly.
Can I freeze this salad?
I don’t recommend freezing it because the vegetables lose their texture when thawed.
Can I use fresh garlic instead of garlic powder?
Yes, I sometimes use one minced garlic clove for a bolder flavor.
Conclusion
This Mediterranean Farro Salad is my go-to for a light yet hearty meal. I love how easy it is to prepare and how adaptable it can be for any occasion. The combination of farro, fresh vegetables, and a zesty lemon dressing makes it a dish I return to again and again — simple, flavorful, and endlessly satisfying
A refreshing and hearty Mediterranean Farro Salad made with nutty farro, fresh cucumbers, juicy tomatoes, briny olives, and a zesty lemon dressing. Perfect as a wholesome main or vibrant side dish.
Ingredients
1 cup Farro
½ English cucumber – deseeded and diced
1 cup Grape tomatoes – halved
½ cup Kalamata olives – pitted and chopped
2 stalks Scallions – chopped
¼ cup Flat leaf parsley – chopped
1 lemon – juiced and zested
1 teaspoon Garlic powder
1 teaspoon Onion powder
1 teaspoon Calabrian chili paste
1 tablespoon Extra virgin olive oil
¼ cup Chicken broth (or vegetable broth for vegan)
Salt and pepper to taste
Instructions
Bring a pot of salted water to a boil and add 1 tablespoon of chicken bouillon or use chicken broth. Cook the farro until tender but still slightly chewy, about 25–30 minutes. Drain and let cool.
While the farro cooks, dice the cucumber, halve the grape tomatoes, chop the olives, scallions, and parsley.
In a small bowl, whisk together lemon juice and zest, garlic powder, onion powder, Calabrian chili paste, olive oil, chicken broth, salt, and pepper to make the dressing.
In a large mixing bowl, combine the cooled farro and chopped vegetables.
Pour the dressing over the salad and toss gently until everything is evenly coated.
Serve immediately or refrigerate for at least 30 minutes for the flavors to meld.
Notes
For a vegan version, use vegetable broth instead of chicken broth.
Add crumbled feta cheese for extra creaminess or toasted pine nuts for crunch.
Store leftovers in an airtight container in the refrigerator for up to 3 days.
The salad tastes even better after chilling overnight.
To refresh leftovers, drizzle with olive oil or a squeeze of lemon juice before serving.
