Farro is an ancient grain that has been a staple in Mediterranean diets for centuries. Known for its nutty flavor and chewy texture, farro is not only delicious but also packed with nutrients. It's high in fiber, protein, vitamins, and minerals, making it a fantastic addition to any healthy eater's pantry. Whether you're an amateur chef or a food enthusiast, incorporating farro into your meals can elevate your culinary game.

Farro Salad

Ingredients List for Farro Salad

For the Salad:

  • 1 cup of Farro
  • 2 cups of water or vegetable broth
  • 1 cup of cherry tomatoes, halved
  • 1 cucumber, diced
  • 1 red bell pepper, diced
  • 1/4 cup of red onion, finely chopped
  • 1/4 cup of feta cheese, crumbled
  • 1/4 cup of fresh parsley, chopped

For the Dressing:

  • 1/4 cup of extra-virgin olive oil
  • 2 tablespoons of red wine vinegar
  • 1 teaspoon of Dijon mustard
  • 1 garlic clove, minced
  • Salt and pepper to taste

How to Cook Farro Perfectly

  1. Rinse the Farro:
  • Place the farro in a fine mesh strainer and rinse it under cold water. This helps remove any dust or debris.

  1. Cook the Farro:
  • In a medium-sized pot, bring 2 cups of water or vegetable broth to a boil. Add the rinsed farro and a pinch of salt.
  • Reduce the heat to low, cover, and simmer for about 20-25 minutes, or until the farro is tender but still chewy.
  • Once cooked, drain any excess liquid and fluff the farro with a fork.

Assembling the Farro Salad

  1. Prepare the Vegetables:
  • While the farro is cooking, prepare your vegetables. Halve the cherry tomatoes, dice the cucumber and red bell pepper, and finely chop the red onion and parsley.

  1. Mix the Salad:
  • In a large bowl, combine the cooked farro, cherry tomatoes, cucumber, red bell pepper, red onion, and parsley. Toss gently to mix.
  1. Make the Dressing:
  • In a small bowl, whisk together the olive oil, red wine vinegar, Dijon mustard, minced garlic, salt, and pepper until well combined.
  1. Combine Everything:
  • Pour the dressing over the farro salad and toss to coat. Add the crumbled feta cheese and give it one last gentle toss.
  1. Serve:
  • Transfer the salad to a serving dish. It's delicious and served immediately but can also be refrigerated for later.

Tips for Personalizing Your Farro Salad

  • Add Protein:
  • Include grilled chicken, shrimp, or chickpeas for an extra protein boost.

  • Switch Up the Veggies:
  • Feel free to use any vegetables you have on hand, such as roasted sweet potatoes, zucchini, or kale.

  • Try Different Cheeses:
  • Swap the feta for goat cheese or parmesan for a different flavor profile.

  • Enhance with Nuts or Seeds:
  • Sprinkle some toasted pine nuts, sunflower seeds, or sliced almonds for added crunch.

Nutritional Information and Health Benefits

A serving of this farro salad is not only tasty but also nutritious:

  • Calories: Approximately 250 per serving
  • Protein: 8g
  • Fiber: 6g
  • Vitamins and Minerals: Rich in iron, magnesium, and B vitamins

This salad is an excellent source of complex carbohydrates and provides sustained energy, making it perfect for lunch or as a side dish for dinner. The addition of fresh vegetables and herbs offers a variety of antioxidants and phytonutrients, contributing to overall health.


Congratulations! You've just made a delicious and nutritious farro salad. We hope you enjoy this recipe as much as we do. Feel free to experiment with different ingredients and make it your own. We'd love to hear your feedback or see your creations—share your thoughts or photos with us in the comments below!

Happy cooking!

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