Mediterranean Farro Salad

Last summer my neighbor brought over a container of this grain salad after returning from Greece, and I honestly couldn't stop eating it straight from the container while standing at my kitchen counter. The combination of chewy farro with those salty pops of feta and bright cucumber just worked in a way I hadn't expected from something so simple.

I made this for a dinner party last month and watched my friend who claims to hate grain salads go back for thirds. The dressing soaks into the farro beautifully, and something about the briny olives with fresh parsley makes it feel like you're eating at a seaside taverna instead of your own dining room.

Ingredients

• 1 cup uncooked farro: Rinse thoroughly before cooking to remove any dusty coating that might make it taste bitter
• 3 cups water and 1/2 teaspoon salt: Farro needs plenty of water to become tender without becoming mushy
• 1 cup cherry tomatoes: Halving them releases their juices into the salad
• 1 large cucumber: English cucumbers work well because they have fewer seeds and thinner skin
• 1/4 small red onion: Thinly sliced so the flavor disperses without overwhelming each bite
• 1/4 cup fresh parsley: Flat leaf parsley has more flavor than curly and holds up better in grain salads
• 1/2 cup Kalamata olives: These purple jewels bring that essential briny Mediterranean punch
• 1/2 cup feta cheese: Room temperature feta crumbles more easily and distributes better throughout the salad
• 3 tablespoons extra virgin olive oil: Quality matters here since it's the main fat in the dressing
• 2 tablespoons freshly squeezed lemon juice: Bottled juice can't match the bright acidity of fresh lemons
• 1 teaspoon dried oregano: Rub it between your fingers before adding to release its aromatic oils
• 1 clove garlic: Mince it finely so you don't hit any raw chunks while eating

Instructions

Cook the farro:

Rinse the farro under cold water until the water runs clear, then combine it with water and salt in a medium saucepan. Bring to a boil, reduce heat to low, cover and simmer until the grains are tender but still have a pleasant chew.

Prep the vegetables:

While the farro cooks, halve the cherry tomatoes, dice the cucumber into bite sized pieces, thinly slice the red onion, and chop the fresh parsley.

Make the dressing:

Whisk together the olive oil, lemon juice, oregano, minced garlic, salt and pepper in a small bowl until emulsified.

Combine everything:

In a large salad bowl, gently toss the cooled farro with all the vegetables, olives and crumbled feta.

Dress and serve:

Pour the dressing over the salad and toss until everything is lightly coated, then taste and adjust the seasoning.

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This salad has become my go to for summer gatherings because it travels so well and somehow manages to taste refreshing even after sitting out at a picnic. There's something deeply satisfying about a dish that requires almost no cooking but feels substantial enough to be a complete meal.

Make It Your Own

I've discovered that swapping half the farro for chickpeas makes it even more filling, and during summer when fresh mint is taking over my garden I add handfuls of it along with the parsley. The mint especially sings against the salty feta.

Serving Suggestions

This farro salad pairs beautifully with grilled fish or chicken, though I've been known to eat it straight from the bowl for a quick lunch. The Mediterranean flavors work alongside almost any protein, or you can top it with a fried egg for breakfast.

Storage and Timing

The salad keeps beautifully in the refrigerator for up to three days, and the flavors actually improve as they meld together. I've started making a double batch on Sunday to have ready lunches throughout the week.

• Let the salad come to room temperature before serving if it has been refrigerated
• Wait to add the feta until just before serving if you are meal prepping
• A squeeze of fresh lemon right before serving brightens up any leftover portions

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Hope this farro salad finds its way to your table often this summer.

Recipe Questions & Answers

→ What is farro and how is it prepared?

Farro is an ancient whole grain with a chewy texture and nutty flavor. It’s cooked by simmering in water for 20–25 minutes until tender but still firm.

→ Can I substitute any ingredients for dietary needs?

For gluten-free options, farro can be replaced with quinoa or brown rice. Add chickpeas or grilled chicken for extra protein if desired.

→ How is the dressing made?

The dressing blends extra virgin olive oil, freshly squeezed lemon juice, dried oregano, minced garlic, salt, and pepper for a bright, herbaceous finish.

→ What is the best way to serve this salad?

Serve chilled or at room temperature as a light lunch or side dish. It pairs nicely with crisp white wines like Sauvignon Blanc.

→ Are there any common allergens in this dish?

This dish contains dairy from feta cheese and gluten from farro. Check ingredient labels or opt for gluten-free grains if needed.