Tired of limp lettuce and boring side dishes? It’s time to bring bold flavours and whole grains to your table with a farro Mediterranean salad. Packed with nutty farro, fresh vegetables, herbs, and a zesty dressing, this Mediterranean salad dish delivers texture, taste, and nutrition in every bite.

Farro, an ancient grain cherished across Italy and the Mediterranean region, is more than just a trendy superfood. It’s a hearty, high-fibre grain that brings a chewy bite and nutty richness, making it the perfect base for a grain bowl recipe that can be served warm or cold.

In this guide, you’ll learn how to make a classic Mediterranean farro salad from scratch, explore variations and nutrition benefits, and master tips that elevate your salad from everyday to unforgettable. Whether you’re prepping lunches or feeding a crowd, this dish will become a go-to staple in your healthy Mediterranean kitchen.

Why Farro Is the Ideal Base for Mediterranean Salads

Nutritional Benefits

  • High in fibre: Supports digestion and satiety
  • Rich in protein: Roughly 6g per cooked serving
  • Packed with nutrients: Iron, magnesium, zinc, B vitamins
  • Low glycaemic index: Aids blood sugar stability

Culinary Versatility

  • Holds up well in make-ahead salads
  • Absorbs dressings without becoming mushy
  • Complements a variety of herbs, dressings, and vegetables

Curious about other whole grains? Read the top whole grains to use in Mediterranean meals.

A wooden cutting board with sliced red onions, green bell peppers, cherry tomatoes, yellow tomatoes, rice, black-eyed peas, and olive oil.

Ingredients You’ll Need for a Classic Farro Mediterranean Salad

Grain Base

  • 1 cup uncooked farro (preferably pearled or semi-pearled)

Fresh Vegetables

  • 1 cup cherry tomatoes, halved
  • 1 cucumber, diced
  • ½ red onion, finely chopped
  • 1 bell pepper (any colour), diced

Extras for Flavour & Texture

  • ½ cup crumbled feta cheese
  • ¼ cup kalamata olives, sliced
  • ¼ cup toasted pine nuts or walnuts (optional)
  • Fresh parsley and mint, chopped

Dressing

  • 3 tablespoons extra virgin olive oil
  • 1 tablespoon red wine vinegar or lemon juice
  • 1 teaspoon Dijon mustard
  • 1 clove garlic, minced
  • Salt and pepper to taste

Optional Add-ons:

  • Roasted courgette or aubergine
  • Sun-dried tomatoes
  • Cooked chickpeas or lentils for added protein

How to Cook Farro Perfectly

1. Rinse the Farro

Place farro in a mesh sieve and rinse under cold water.

2. Cook It

Add 1 cup farro to a pot with 2.5 cups water and a pinch of salt. Bring to a boil, then reduce to a simmer for 25–30 minutes, or until tender but chewy.

3. Drain and Cool

Drain any excess water. Let it cool for 10 minutes before using in the salad.

You can cook farro in advance and refrigerate it for up to 5 days.

A person sitting cross-legged holds a large glass bowl filled with a colorful, fresh salad of herbs, tomatoes, and vegetables.

Assembling the Perfect Farro Mediterranean Salad

1. Prep Your Veg

Chop all your vegetables and herbs into bite-sized pieces.

2. Make the Dressing

Whisk together olive oil, vinegar or lemon juice, mustard, garlic, salt, and pepper.

3. Combine

In a large bowl, mix the cooled farro with chopped veg, olives, feta, and herbs. Pour dressing over and toss until evenly coated.

4. Chill or Serve

Chill for 30 minutes for a deeper flavour, or serve immediately.

Why This Salad Works as a Complete Meal

Balanced Macronutrients

  • Carbs from farro for slow-release energy
  • Protein from feta, farro, and optional legumes
  • Fats from olive oil and nuts

Colour, Texture, and Flavour

  • Crunchy cucumber
  • Creamy feta
  • Tangy vinaigrette
  • Juicy tomatoes and olives

Variations to Keep Things Interesting

1. Vegan Version

  • Skip feta and use roasted chickpeas or avocado for creaminess

2. Mediterranean Grain Bowl

  • Serve salad on a bed of baby spinach or arugula
  • Top with a boiled egg or grilled halloumi

3. Warm Farro Bowl

  • Toss with warm roasted veg, chickpeas, and a tahini dressing

Grilled octopus with a rich tomato sauce, garnished with fresh herbs, served on a bed of creamy mashed potatoes.

4. Seafood Twist

  • Add grilled shrimp or canned tuna for a Mediterranean seafood upgrade

Make-Ahead and Storage Tips

  • Meal prep friendly: Keeps for 3–4 days in the fridge
  • Best served cold or room temperature
  • Store dressing separately if possible to avoid sogginess

If grains dry out in the fridge, refresh with a splash of lemon and olive oil.

Nutrition Snapshot (Per Serving, Approx.)

  • Calories: 350–400 kcal
  • Protein: 10–15g
  • Carbohydrates: 40–45g
  • Fibre: 6–8g
  • Healthy fats: 14–16g

Mediterranean Farro Salad Meal Plan Ideas

Monday Lunch: Farro salad with grilled chicken

Tuesday Dinner: Vegan farro bowl with tahini dressing

Wednesday Lunch: Farro salad stuffed in pita with greens

Thursday Snack: Mini farro salad cups with hummus

Friday Picnic: Mediterranean salad with olives, feta, and extra lemon

Conclusion: The Grain Bowl You’ll Keep Coming Back To

Farro Mediterranean salad is the kind of dish that checks every box: it’s nutritious, simple to make, deeply satisfying, and endlessly adaptable. Whether you’re building a mezze platter, prepping healthy lunches, or impressing guests at a summer gathering, this dish never disappoints.

The chew of the farro, the brightness of lemon, the richness of olive oil, and the fresh crunch of veg — it’s no wonder this grain bowl recipe has stood the test of time in Mediterranean kitchens.

Want more healthy Mediterranean mains? Try easy lentil-based Mediterranean recipes.