Name: Greek Farro Salad Recipe
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 4
Cuisine: Greek
Ingredients: For Salad:; 1 cup dried farro; 5 cups arugula; 1½ cup chickpeas; 1 large cucumber; 1 cup roasted red bell pepper; 20 kalamata olives; ½ cup feta cheese; ½ cup flat-leaf parsley; ¼ tsp salt; For Dressing:; ⅓ cup olive oil; 2 tbsp Fresh Lemon Juice; 2 tsp honey; 2 garlic cloves; ½ tsp dried oregano; ½ tsp salt; ¼ tsp red pepper flakes; freshly ground black pepper

Enjoy a delightful blend of flavors and textures with this Greek farro salad. It's a vibrant and nutritious dish, perfect for any meal or as a standalone delight.

Photos of Greek Farro Salad Recipe

Farro may not be a staple in every pantry, but it adds a nutty, chewy texture that's worth seeking out. Kalamata olives and feta cheese bring a briny, tangy complexity that's quintessentially Greek.

Ingredients For Greek Farro Salad

Farro: A nutty, chewy grain that serves as the base for the salad.

Arugula: A peppery green leaf that adds freshness.

Chickpeas: Protein-packed legumes that add heartiness.

Cucumber: Adds cool crunch and freshness.

Roasted red bell pepper: Sweet and smoky, providing a burst of flavor.

Kalamata olives: Briny and rich, essential for Greek dishes.

Feta cheese: Crumbly and tangy, adding creaminess.

Flat-leaf parsley: Fresh and slightly bitter, balancing flavors.

Salt: Enhances all the flavors in the salad.

Olive oil: The base of the dressing, rich and fruity.

Lemon juice: Adds a bright, acidic kick to the dressing.

Honey: Balances the acidity with a touch of sweetness.

Garlic: Adds a pungent depth to the dressing.

Dried oregano: Provides a classic Mediterranean flavor.

Red pepper flakes: Adds a hint of heat to the dressing.

Black pepper: Freshly ground for added spice.

One reader, Aurelie Andre says:

This Greek farro salad is a delightful mix of flavors and textures! The chewy farro pairs perfectly with the fresh veggies and tangy feta. The lemony dressing ties everything together beautifully. A refreshing and satisfying dish!

Aurelie Andre

Techniques Required for Making Greek Farro Salad

How to cook farro: Explanation on how to rinse, boil, and simmer farro until tender but still chewy. How to make dressing: Explanation on how to whisk together olive oil, lemon juice, honey, garlic, oregano, salt, red pepper flakes, and pepper until emulsified. How to combine ingredients: Explanation on how to mix arugula, chickpeas, cucumber, peppers, olives, parsley, farro, and dressing in a serving bowl. How to season: Explanation on how to add feta and adjust seasoning with additional salt and pepper.

How To Make Greek Farro Salad

Try making this delectable farro salad for lunch today! It’s loaded with robust Greek flavors, and paired amazingly with a sweet and tangy dressing.

Preparation: 15 minutes

Cooking: 25 minutes

Total: 40 minutes

Serves:

Ingredients

For Salad:

1cupdried farrorinsed
5cupsarugulalightly packed
1½cupchickpeascooked, or 1 can, rinsed and drained
1large cucumberseeded and chopped
1cuproasted red bell pepperchopped
20kalamata olivessliced into thin rounds
½cupfeta cheesecrumbled
½cupflat-leaf parsleychopped
¼tspsalt

For Dressing:

⅓cupolive oil
2tbspfresh lemon juice
2tsphoney
2garlic clovespressed
½tspdried oregano
½tspsalt
¼tspred pepper flakes
freshly ground black pepperto taste

Instructions

In a medium saucepan, combine the rinsed farro with at least three cups water.
Bring the water to a boil, then reduce heat to a gentle simmer.
Cook, stirring occasionally, until the farro is tender to the bite but still chewy. Pearled farro will take 15 minutes, and unprocessed farro will take 25 to 40 minutes.
Drain off the excess water, then return the farro to the pot.
Stir in ¼ teaspoon of salt and a little splash of the dressing.
Set aside for just a few minutes to cool.
In a large serving bowl, combine the arugula, chickpeas, cucumber, peppers, olives and parsley. Set aside.

Dressing:

In a liquid measuring cup or small bowl, whisk together the olive oil, lemon juice, honey, garlic, oregano, salt, red pepper flakes and pepper, until emulsified.
Add the warm farro to the serving bowl, then drizzle in the remaining dressing.
Toss to combine.
Add the feta, toss again, and season to taste with additional salt and pepper.
Serve, and enjoy!

Nutrition

Calories: 704.83kcal
Fat: 29.73g
Saturated Fat: 6.23g
Monounsaturated Fat: 16.54g
Polyunsaturated Fat: 4.91g
Carbohydrates: 90.57g
Fiber: 16.12g
Sugar: 18.21g
Protein: 26.41g
Cholesterol: 16.69mg
Sodium: 759.41mg
Calcium: 236.63mg
Potassium: 1052.10mg
Iron: 7.30mg
Vitamin A: 144.60µg
Vitamin C: 80.14mg

Technique Tip for Perfecting Greek Farro Salad

When cooking farro, make sure to rinse it thoroughly under cold water before adding it to the saucepan. This helps remove any dust or debris and ensures a cleaner taste. Additionally, to enhance the flavor, you can toast the farro in a dry pan for a few minutes until it becomes fragrant before boiling it. This step adds a subtle nutty flavor to the grain, elevating the overall taste of your Greek farro salad.

Time-Saving Tips for Preparing Greek Farro Salad

Cook farro in advance: Prepare farro ahead of time and store it in the refrigerator to save time on busy days.

Use pre-roasted peppers: Purchase roasted red bell peppers from the store to skip the roasting step.

Pre-wash greens: Wash and dry arugula in advance, storing it in a salad spinner or airtight container.

Canned chickpeas: Use canned chickpeas instead of cooking them from scratch to save time.

Pre-make dressing: Mix the dressing ingredients ahead of time and store in the fridge for quick assembly.

Substitute Ingredients For Greek Farro Salad Recipe

farro - Substitute with quinoa: Quinoa is a nutritious grain that cooks faster and offers a similar chewy texture.
arugula - Substitute with spinach: Spinach provides a milder flavor and similar leafy texture.
chickpeas - Substitute with cannellini beans: Cannellini beans have a creamy texture and mild flavor that complements the salad.
cucumber - Substitute with zucchini: Zucchini offers a similar crunch and can be eaten raw in salads.
roasted red bell pepper - Substitute with sun-dried tomatoes: Sun-dried tomatoes add a sweet and tangy flavor with a chewy texture.
kalamata olives - Substitute with black olives: Black olives provide a milder taste and similar texture.
feta cheese - Substitute with goat cheese: Goat cheese offers a creamy texture and tangy flavor that pairs well with the other ingredients.
flat-leaf parsley - Substitute with cilantro: Cilantro adds a fresh, citrusy flavor that can enhance the salad.
olive oil - Substitute with avocado oil: Avocado oil has a mild flavor and similar health benefits.
fresh lemon juice - Substitute with lime juice: Lime juice provides a similar acidity and fresh citrus flavor.
honey - Substitute with maple syrup: Maple syrup offers a similar sweetness with a slightly different flavor profile.
garlic cloves - Substitute with shallots: Shallots provide a milder, sweeter flavor that can complement the dressing.
dried oregano - Substitute with dried thyme: Dried thyme offers a similar earthy flavor that works well in dressings.
red pepper flakes - Substitute with cayenne pepper: Cayenne pepper provides a similar heat level and can be used in smaller quantities.
black pepper - Substitute with white pepper: White pepper offers a similar spiciness with a slightly different flavor profile.

Presentation Tips for a Delightful Farro Salad

Use a large, white plate: The simplicity of a white plate will allow the vibrant colors of the arugula, roasted red bell pepper, and kalamata olives to stand out, creating a visually appealing presentation.
Layer the ingredients: Start with a bed of arugula at the base, followed by a generous scoop of the farro mixture. This layering technique adds height and dimension to the dish.
Arrange the vegetables artfully: Place the cucumber slices, roasted red bell pepper, and kalamata olives in a circular pattern around the farro. This not only looks elegant but also ensures that each bite is balanced.
Crumble the feta cheese on top: Instead of mixing the feta cheese into the salad, crumble it over the top just before serving. This adds a touch of creaminess and a pop of white color that contrasts beautifully with the other ingredients.
Drizzle the dressing artistically: Use a small spoon to drizzle the dressing over the salad in a zigzag pattern. This ensures that the dressing is evenly distributed and adds a touch of finesse to the presentation.
Garnish with fresh parsley: Finish the dish with a sprinkle of flat-leaf parsley for a burst of freshness and a final touch of green. This not only enhances the flavor but also adds to the visual appeal.
Serve with a lemon wedge: Place a small lemon wedge on the side of the plate. This allows diners to add an extra splash of citrus if they desire, and it adds a bright, sunny element to the presentation.

Essential Kitchen Tools for Making Greek Farro Salad

Medium saucepan: Used to cook the farro until it is tender and chewy.
Measuring cups: Essential for accurately measuring the farro, olive oil, lemon juice, and other ingredients.
Colander: Useful for draining the cooked farro after it has reached the desired texture.
Large serving bowl: Needed to combine the arugula, chickpeas, cucumber, peppers, olives, parsley, and farro.
Liquid measuring cup: Ideal for measuring and mixing the dressing ingredients.
Whisk: Used to emulsify the dressing ingredients until they are well combined.
Cutting board: Provides a surface for chopping the cucumber, roasted red bell pepper, and parsley.
Chef's knife: Essential for chopping vegetables and herbs with precision.
Garlic press: Handy for mincing the garlic cloves for the dressing.
Mixing spoon: Used to stir the farro and combine all the salad ingredients.
Measuring spoons: Necessary for measuring smaller quantities of ingredients like honey, oregano, and red pepper flakes.
Salad tongs: Useful for tossing the salad to ensure all ingredients are well mixed.
Serving utensils: Needed for serving the finished Greek farro salad.

How To Store and Freeze Greek Farro Salad

This greek farro salad can be stored in an airtight container in the refrigerator for up to 4 days. The flavors will meld together and intensify over time, making it a perfect make-ahead meal or side dish.
If you plan to store the salad for more than a day, consider keeping the arugula separate and adding it just before serving to prevent it from wilting.
The dressing can be prepared in advance and stored separately in a jar or airtight container in the refrigerator for up to a week. Give it a good shake or whisk before drizzling it over the salad.
While it's best to enjoy this salad fresh, you can freeze the cooked farro for up to 3 months. Allow it to cool completely before transferring it to a freezer-safe bag or container. Thaw the farro in the refrigerator overnight before using it in the salad.
It's not recommended to freeze the entire assembled salad, as the vegetables and arugula will lose their texture and become soggy upon thawing. However, you can freeze the cooked farro and chickpeas together for a quick meal prep option.
When ready to serve the frozen farro and chickpeas, thaw them in the refrigerator overnight, then toss with the fresh vegetables, dressing, and feta cheese for a quick and healthy meal.

How To Reheat Leftover Greek Farro Salad

Reheat the greek farro salad in a microwave-safe bowl for 1-2 minutes, stirring halfway through, until the salad is warmed through. This method is quick and easy, but may cause the arugula to wilt slightly.
For a fresher taste, reheat the farro separately in a microwave-safe bowl for 1-2 minutes, then mix it with the cold salad ingredients. This will help maintain the texture of the vegetables and prevent the arugula from wilting.
If you prefer a crisp texture, reheat the farro in a skillet over medium heat for 3-4 minutes, stirring occasionally. Once the farro is warm, mix it with the cold salad ingredients. This method will help maintain the crunchiness of the vegetables.
For a more evenly heated salad, spread the leftover greek farro salad on a baking sheet and reheat it in a preheated oven at 350°F (175°C) for 5-7 minutes. This method will help maintain the texture of the salad ingredients and ensure that everything is heated through.
If you have time, let the leftover greek farro salad sit at room temperature for 15-20 minutes before serving. This will allow the flavors to meld and the salad to reach a pleasant temperature without the need for reheating.

Random Fact About Greek Farro Salad

A random fact about this recipe is that farro is an ancient grain that has been cultivated for thousands of years. It is highly nutritious, offering a good source of fiber, protein, and essential minerals. This makes it a great addition to salads like this Greek Farro Salad, adding both texture and nutritional value.

Is Making Greek Farro Salad at Home Cost-Effective?

This Greek farro salad recipe is quite cost-effective for a household. The primary ingredients like farro, chickpeas, and arugula are affordable and widely available. Specialty items like feta cheese and kalamata olives might be a bit pricier, but they are used in moderate amounts. The homemade dressing is both economical and flavorful. Overall, this recipe scores an 8 out of 10 for cost-effectiveness. The approximate cost for a household of 4 people would be around $15-$20 USD, making it a budget-friendly yet delicious option.

Is This Greek Salad Healthy or Unhealthy?

This Greek farro salad recipe is a nutritious and well-balanced dish, packed with wholesome ingredients. Here's why:

Farro is a nutrient-dense ancient grain, rich in fiber, protein, and minerals like magnesium and iron
Arugula provides vitamins A, C, and K, as well as antioxidants and fiber
Chickpeas are an excellent source of plant-based protein and fiber
Cucumbers and roasted red bell peppers offer hydration, vitamins, and antioxidants
Kalamata olives contain healthy monounsaturated fats
Feta cheese adds calcium and protein, though in moderation due to its sodium and saturated fat content
The dressing uses heart-healthy olive oil, lemon juice for vitamin C, and honey as a natural sweetener

To make this salad even healthier, consider the following suggestions:

Reduce the amount of feta cheese or opt for a lower-sodium variety to decrease the overall sodium content
Add more colorful vegetables, such as cherry tomatoes or shredded carrots, to increase the variety of vitamins and minerals
Include a handful of chopped nuts, like almonds or walnuts, for an extra boost of healthy fats and protein
Experiment with different leafy greens, such as spinach or kale, to diversify the nutrient profile
Use whole grain or spelt farro for added fiber and complex carbohydrates
Prepare the dressing with less oil and more lemon juice or vinegar to lower the calorie density while maintaining flavor

Editor's Opinion on This Delightful Greek Farro Salad

This Greek farro salad recipe is a delightful fusion of flavors and textures. The nutty farro pairs beautifully with the peppery arugula, creamy feta, and briny kalamata olives. The chickpeas add a hearty element, while the cucumber and roasted red bell pepper provide freshness and sweetness. The lemon-honey dressing, with its hint of garlic and oregano, ties everything together with a bright, zesty finish. It's a well-balanced, nutritious dish that's perfect for a light lunch or a side at dinner. The recipe is straightforward and easy to follow, making it accessible for cooks of all levels.

Enhance Your Greek Farro Salad Recipe with These Unique Side Dishes:

Grilled Lemon Herb Chicken: Grilled Lemon Herb Chicken: Imagine tender, juicy chicken breasts marinated in a zesty blend of lemon juice, garlic, and fresh herbs. This dish brings a delightful contrast to the nutty farro and the crisp vegetables in your salad, adding a protein-packed punch that elevates the entire meal.

Mediterranean Stuffed Peppers: Mediterranean Stuffed Peppers: Picture vibrant bell peppers filled with a savory mix of quinoa, spinach, and sun-dried tomatoes. These stuffed peppers are not only visually appealing but also complement the flavors of your Greek Farro Salad with their rich, earthy notes and a hint of sweetness.

Roasted Garlic Hummus with Pita Chips: Roasted Garlic Hummus with Pita Chips: Creamy, smooth hummus infused with the deep, aromatic flavor of roasted garlic. Paired with crispy, golden-brown pita chips, this side dish offers a delightful crunch and a burst of flavor that harmonizes beautifully with the fresh, tangy elements of your salad.

Tzatziki Sauce with Fresh Veggie Sticks: Tzatziki Sauce with Fresh Veggie Sticks: Cool, refreshing tzatziki sauce made from creamy Greek yogurt, cucumber, and a hint of dill. Serve it with an assortment of crisp veggie sticks like carrots, celery, and bell peppers for a light and refreshing side that perfectly complements the hearty salad.

Baklava Bites: Baklava Bites: End your meal on a sweet note with these mini baklava treats. Layers of flaky phyllo dough, crunchy nuts, and a drizzle of honey create a delightful dessert that adds a touch of indulgence to your Greek-inspired feast.

Alternative Recipes Similar to Greek Farro Salad

Mediterranean Quinoa Salad: This vibrant salad combines quinoa, cherry tomatoes, cucumbers, red onions, kalamata olives, and feta cheese. Tossed in a zesty lemon vinaigrette, it's a refreshing and nutritious dish perfect for any meal.

Lentil Tabbouleh: A twist on the classic tabbouleh, this version uses lentils instead of bulgur. Mixed with parsley, mint, tomatoes, and cucumbers, and dressed with a lemon-garlic dressing, it's a protein-packed delight.

Roasted Vegetable Couscous: This dish features couscous combined with an array of roasted vegetables like zucchini, bell peppers, and eggplant. Tossed with a herb-infused olive oil dressing, it's a hearty and flavorful meal.

Chickpea And Spinach Salad: A simple yet delicious salad with chickpeas, fresh spinach, red onions, and cherry tomatoes. Drizzled with a tahini-lemon dressing, it's a quick and healthy option.

Orzo Pasta Salad: This delightful salad features orzo pasta mixed with artichoke hearts, sun-dried tomatoes, kalamata olives, and feta cheese. Tossed in a lemon-basil vinaigrette, it's a perfect side or main dish.

Appetizers and Desserts to Complement Greek Farro Salad

Appetizers:

Stuffed Mini Bell Peppers: Stuffed Mini Bell Peppers are a delightful way to start your meal. Imagine vibrant mini bell peppers filled with a creamy mixture of goat cheese, fresh herbs, and a hint of lemon zest. The combination of the sweet, crunchy peppers and the tangy, smooth filling creates a perfect balance of flavors. Garnish with a sprinkle of chopped chives and a drizzle of balsamic glaze for an elegant touch. These bite-sized treats are not only visually appealing but also pack a punch of flavor that will leave your guests wanting more.

Bruschetta with Tomato and Basil: Bruschetta with Tomato and Basil is a classic appetizer that never fails to impress. Start with slices of toasted baguette brushed with garlic-infused olive oil. Top each slice with a mixture of ripe tomatoes, fresh basil, and a splash of balsamic vinegar. The juicy tomatoes and fragrant basil create a refreshing contrast to the crispy bread. Finish with a sprinkle of sea salt and a crack of black pepper. This simple yet flavorful dish is perfect for showcasing the best of summer produce and makes a great start to any meal.

Desserts:

Baklava Cheesecake: Imagine combining the rich, creamy texture of cheesecake with the flaky, nutty layers of baklava. This decadent dessert starts with a graham cracker crust infused with cinnamon. The cheesecake layer is smooth and luscious, made with cream cheese and a hint of lemon zest. Topping it all off are layers of phyllo dough, brushed with butter and sprinkled with a mixture of chopped nuts and spices. A drizzle of honey syrup completes this fusion of flavors, making it a show-stopping finale to any meal.

Greek Yogurt Parfait: Elevate your dessert game with a Greek Yogurt Parfait that layers creamy yogurt with fresh fruits and crunchy granola. Start with a base of thick Greek yogurt, known for its rich texture and tangy flavor. Add a layer of honey for sweetness, followed by a mix of seasonal berries like blueberries and strawberries. Top it off with a generous sprinkle of homemade granola for that perfect crunch. This dessert is not only delicious but also packed with protein and antioxidants, making it a guilt-free indulgence.

Why trust this Greek Farro Salad Recipe:

This Greek farro salad recipe is a delightful blend of arugula, chickpeas, cucumber, and roasted red bell pepper, creating a nutritious and flavorful dish. The farro adds a hearty texture, while the kalamata olives and feta cheese provide a classic Mediterranean taste. The homemade dressing, featuring olive oil, lemon juice, and honey, ties everything together beautifully. This recipe is meticulously crafted to ensure a balanced and satisfying meal, making it a trustworthy choice for your next culinary adventure.

Share your thoughts and experiences with this Greek Farro Salad Recipe in the Recipe Sharing forum section. Let's discuss any tweaks or variations you've tried!

FAQ:

How do I cook farro properly?

I like to rinse the farro first, then combine it with at least three cups of water in a medium saucepan. Bring it to a boil, reduce the heat to a gentle simmer, and cook until it's tender but still chewy. Pearled farro takes about 15 minutes, while unprocessed farro can take 25 to 40 minutes. Drain any excess water and stir in a bit of salt and a splash of the dressing.

Can I use a different type of grain instead of farro?

Absolutely! You can substitute farro with other grains like quinoa, barley, or even brown rice. Just keep in mind that cooking times will vary depending on the grain you choose.

How long does this salad keep in the fridge?

This Greek farro salad keeps well in the fridge for about 3 to 4 days. Just store it in an airtight container. If you're planning to keep it for a few days, you might want to add the arugula and feta just before serving to keep them fresh.

Can I make the dressing ahead of time?

Yes, you can definitely make the dressing ahead of time. Just whisk together the olive oil, lemon juice, honey, garlic, oregano, salt, red pepper flakes, and black pepper. Store it in a sealed container in the fridge for up to a week. Give it a good shake before using.

What can I use instead of feta cheese?

If you're not a fan of feta or need a substitute, you can use goat cheese, ricotta salata, or even a vegan cheese alternative. The salad will still be delicious!