Name: Mediterranean Farro Salad Recipe
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 6
Cuisine: Mediterranean
Ingredients: For Salad:; 3 cups chicken; 1 cup farro; 1 large cucumber; ⅔ cup red peppers; ½ cup sun-dried tomatoes; ½ cup feta cheese; ⅔ cup red onion; ¼ cup Fresh Parsley; For Greek Vinaigrette:; 3 tbsp olive oil; 1 tbsp lemon juice; 1 tbsp red wine vinegar; ¼ tsp dried oregano; pinch garlic powder; pinch salt; pinch black pepper

This Mediterranean farro salad is a vibrant and nutritious dish, perfect for a light lunch or a hearty side. Packed with fresh vegetables, feta cheese, and a tangy Greek vinaigrette, it combines hearty grains with the zestful flavors of the Mediterranean.

Photos of Mediterranean Farro Salad Recipe

If you don't typically have farro in your pantry, it's a hearty grain that's worth adding to your shopping list. Sun-dried tomatoes can usually be found in jars near the pasta sauces, and feta cheese is often located in the specialty cheese section. Make sure to grab fresh parsley and a quality olive oil for the best flavor.

Ingredients For Mediterranean Farro Salad

Chicken: Adds protein and heartiness to the salad

Farro: Nutty, chewy grain that forms the base of the salad

Cucumber: Adds freshness and crunch

Red peppers: Provides sweetness and color

Sun-dried tomatoes: Adds a tangy, rich flavor

Feta cheese: Brings a creamy, salty element

Red onion: Adds a sharp, savory bite

Fresh parsley: Adds a burst of herbaceous freshness

Olive oil: Forms the base of the vinaigrette, adding richness

Lemon juice: Adds brightness and acidity to the vinaigrette

Red wine vinegar: Provides a tangy, acidic component

Dried oregano: Adds a savory, aromatic note

Garlic powder: Adds depth of flavor

Salt: Enhances the flavors of all ingredients

Black pepper: Adds a mild heat and complexity

One reader, Dallis Barragan says:

This Mediterranean farro salad is a delightful blend of flavors and textures. The fresh veggies and tangy vinaigrette perfectly complement the nutty farro. It's a healthy, satisfying dish that's perfect for any meal. Highly recommend!

Dallis Barragan

Key Techniques for Making Mediterranean Farro Salad

How to whisk vinaigrette: Combine olive oil, lemon juice, red wine vinegar, dried oregano, garlic powder, salt, and pepper in a bowl and whisk until well mixed. How to cook farro: Stir farro and stock in a medium saucepan and cook according to package instructions until al dente. How to drain farro: Once cooked, remove farro from heat and drain any excess stock. How to cool farro: Let the cooked farro cool for at least 10 minutes before using it in the salad. How to chop vegetables: Dice cucumber, red peppers, sun-dried tomatoes, and red onion into small, bite-sized pieces. How to combine ingredients: Transfer cooled farro to a large mixing bowl, add chopped vegetables, feta cheese, parsley, and vinaigrette, then toss until well combined.

How To Make Mediterranean Farro Salad

This Mediterranean-inspired farro salad is full of hearty farro grains, fresh cucumbers, and tasty peppers. It’s fresh, filling, and takes no time to make.

Preparation: 10 minutes

Cooking: 15 minutes

Total: 25 minutes

Serves:

Ingredients

For Salad:

3cupschicken,or vegetable stock
1cupfarro,uncooked, rinsed, drained
1large cucumber,seeded, finely-diced
⅔cupred peppers,roasted finely-diced
½cupsun-dried tomatoes,finely-diced
½cupfeta cheese,crumbled
⅔cupred onion,finely diced
¼cupfresh parsley,finely-chopped

For Greek Vinaigrette:

3tbspolive oil
1tbsplemon juice,freshly-squeezed
1tbspred wine vinegar
¼tspdried oregano
pinchgarlic powder
pinchsalt
pinchblack pepper

Instructions

Greek Vinaigrette:

Whisk the olive oil, lemon juice, red wine vinegar, dried oregano, garlic powder, salt, and pepper together until combined. Set aside.

Farro:

Stir together the stock and farro in a medium saucepan, then cook according to package instructions until al dente.
Remove from heat, then drain off any extra stock once the farro is cooked. Let the farro cool for at least 10 minutes.
Transfer the farro to a large mixing bowl, then add in the cucumber, red peppers, tomatoes, feta cheese, onion, parsley, and the the vinaigrette. Toss until combined.
Serve, and enjoy!

Nutrition

Calories: 376.23kcal
Fat: 20.96g
Saturated Fat: 6.00g
Trans Fat: 0.07g
Monounsaturated Fat: 10.04g
Polyunsaturated Fat: 3.50g
Carbohydrates: 28.64g
Fiber: 4.83g
Sugar: 6.56g
Protein: 20.50g
Cholesterol: 63.63mg
Sodium: 501.05mg
Calcium: 102.92mg
Potassium: 568.08mg
Iron: 2.94mg
Vitamin A: 85.54µg
Vitamin C: 31.07mg

Helpful Technique for Enhancing Farro Salad Flavor

When preparing the farro, toast it in a dry pan for a few minutes before cooking. This enhances its nutty flavor and adds an extra layer of depth to your Mediterranean farro salad.

Time-Saving Tips for Preparing Farro Salad

Cook farro in advance: Prepare farro a day ahead and refrigerate to save time on the day of assembly.

Use pre-cooked chicken: Opt for pre-cooked chicken or rotisserie chicken to eliminate cooking time.

Pre-chop vegetables: Chop cucumber, red peppers, and red onion in advance and store them in airtight containers.

Buy crumbled feta: Purchase crumbled feta cheese to skip the step of crumbling it yourself.

Make vinaigrette ahead: Whisk the Greek vinaigrette ingredients together and store in the fridge for up to a week.

Substitute Ingredients For Mediterranean Farro Salad Recipe

chicken - Substitute with chickpeas: Chickpeas provide a plant-based protein alternative and add a similar texture to the salad.
farro - Substitute with quinoa: Quinoa is a gluten-free grain that cooks faster and has a similar nutty flavor.
cucumber - Substitute with zucchini: Zucchini has a similar crunch and mild flavor, making it a good alternative.
red peppers - Substitute with yellow peppers: Yellow peppers offer a similar sweetness and crunch, adding vibrant color to the salad.
sun-dried tomatoes - Substitute with cherry tomatoes: Cherry tomatoes provide a fresh, juicy alternative with a similar tangy flavor.
feta cheese - Substitute with goat cheese: Goat cheese has a creamy texture and tangy flavor that complements the salad well.
red onion - Substitute with shallots: Shallots offer a milder, sweeter flavor that can be a good substitute for red onion.
fresh parsley - Substitute with fresh cilantro: Fresh cilantro adds a different but equally fresh and vibrant flavor to the salad.
olive oil - Substitute with avocado oil: Avocado oil has a similar healthy fat profile and a mild flavor suitable for vinaigrettes.
lemon juice - Substitute with lime juice: Lime juice provides a similar acidity and citrus flavor to the vinaigrette.
red wine vinegar - Substitute with apple cider vinegar: Apple cider vinegar has a similar tangy flavor and acidity level.
dried oregano - Substitute with dried thyme: Dried thyme offers a different but complementary herbaceous flavor.
garlic powder - Substitute with onion powder: Onion powder provides a similar depth of flavor, though slightly sweeter.
salt - Substitute with soy sauce: Soy sauce adds a salty umami flavor, though use sparingly to avoid overpowering the dish.
black pepper - Substitute with white pepper: White pepper provides a similar heat but with a slightly different flavor profile.

Presentation Ideas for a Delightful Farro Salad

Serve smaller portion sizes: Present the Mediterranean farro salad in elegant, small bowls or plates to emphasize quality over quantity. This allows each ingredient to shine and ensures a refined dining experience.
Use decoration: Garnish the salad with a sprig of fresh parsley and a few crumbles of feta cheese on top. This adds a touch of color and sophistication to the dish.
Layer the ingredients: Instead of mixing everything together, layer the farro at the bottom, followed by the cucumber, red peppers, sun-dried tomatoes, and red onion. Finish with a sprinkle of feta cheese and fresh parsley on top. This creates a visually appealing presentation.
Use high-quality serving ware: Serve the salad in high-quality, minimalist bowls or plates. The simplicity of the serving ware will highlight the vibrant colors and textures of the salad.
Drizzle the vinaigrette artistically: Instead of tossing the vinaigrette with the salad, drizzle it artistically over the top just before serving. This adds a touch of elegance and allows diners to see the beautiful Greek vinaigrette.
Add a touch of luxury: Include a small side of artisan bread or crackers to complement the salad. This adds an extra layer of sophistication and provides a delightful contrast in texture.
Highlight the freshness: Ensure that all ingredients are fresh and vibrant. The cucumber should be crisp, the red peppers should be bright, and the parsley should be fragrant. Freshness is key to impressing culinary professionals.

Storage and Freezing Guidelines for Mediterranean Farro Salad

This mediterranean farro salad can be stored in an airtight container in the refrigerator for up to 4-5 days. The flavors will meld together and intensify over time, making it a great option for meal prep or leftovers.
If you plan to store the salad for more than a day, consider keeping the feta cheese and fresh parsley separate and adding them just before serving to maintain their texture and freshness.
To keep the cucumber and red peppers crisp and crunchy, you can store them separately from the farro mixture and add them to the salad when you're ready to eat.
If you want to freeze the salad, it's best to do so without the feta cheese, fresh parsley, and cucumber. These ingredients may not hold up well during the freezing and thawing process.
To freeze, transfer the cooled farro mixture (without the aforementioned ingredients) to a freezer-safe container or resealable bag. Remove as much air as possible to prevent freezer burn. Label the container with the date and contents.
The frozen mediterranean farro salad can be stored in the freezer for up to 2-3 months.
To thaw, transfer the frozen salad to the refrigerator and let it defrost overnight. Once thawed, add the reserved feta cheese, fresh parsley, and cucumber, then toss the salad to combine the ingredients before serving.
If the thawed salad seems a bit dry, you can refresh it with a splash of olive oil and lemon juice to revive the flavors.

Interesting Trivia About Farro Salad

A random fact about this recipe is that farro is an ancient grain that has been cultivated for thousands of years and was a staple food in the diets of ancient Roman soldiers.

Is Making Mediterranean Farro Salad at Home Cost-Effective?

When analyzing the cost-effectiveness of this Mediterranean Farro Salad recipe, it's important to consider the price of ingredients like farro, chicken, cucumber, red peppers, sun-dried tomatoes, and feta cheese. These items are generally affordable, especially if bought in bulk or on sale. The Greek vinaigrette components are pantry staples. For a household of 4, the approximate cost is around $15-$20 USD. Overall, this recipe scores an 8 out of 10 for cost-effectiveness, offering a nutritious and flavorful meal without breaking the bank.

Is Mediterranean Farro Salad Healthy or Unhealthy?

The Mediterranean farro salad recipe is generally a healthy dish, thanks to its nutrient-dense ingredients:

Farro is a whole grain rich in fiber, protein, and minerals
Vegetables like cucumber, red peppers, and onion provide vitamins, minerals, and antioxidants
Sun-dried tomatoes offer lycopene and vitamin C
Feta cheese adds calcium and protein
Parsley is a good source of vitamin K and antioxidants
The Greek vinaigrette uses heart-healthy olive oil and lemon juice

However, there are a few areas where the recipe could be improved to make it even healthier:

The recipe calls for chicken, but the preparation method is not specified. Grilling or baking the chicken would be a healthier choice than frying.
Feta cheese, while delicious, is relatively high in sodium and saturated fat. Reducing the amount of feta or opting for a lower-fat cheese like part-skim mozzarella could help.

To further enhance the nutritional value of this salad, consider the following suggestions:

Add more leafy greens, such as spinach or arugula, to increase the fiber and vitamin content
Include a variety of colorful vegetables to provide a wider range of antioxidants and phytochemicals
Incorporate legumes, like chickpeas or lentils, for an extra boost of plant-based protein and fiber
Experiment with different whole grains, such as quinoa or bulgur, to vary the texture and nutrient profile
Use fresh herbs generously, as they add flavor and beneficial compounds without extra calories or sodium

Editor's Opinion on This Delightful Mediterranean Salad

This Mediterranean farro salad recipe is a delightful blend of flavors and textures. The nutty farro pairs beautifully with the crisp cucumber, sweet red peppers, and tangy sun-dried tomatoes. The feta cheese adds a creamy richness, while the red onion and fresh parsley provide a refreshing bite. The Greek vinaigrette, with its balanced mix of olive oil, lemon juice, and red wine vinegar, ties everything together perfectly. This dish is not only nutritious but also visually appealing, making it an excellent choice for a light lunch or a side dish at a dinner party.

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

Roasted Garlic Hummus: Roasted Garlic Hummus: Elevate your Mediterranean Farro Salad with a creamy, garlic-infused dip. The rich and savory flavors of the hummus will complement the fresh vegetables and tangy feta cheese perfectly.

Lemon Herb Couscous: Lemon Herb Couscous: Add a zesty and fragrant side dish to your meal. The bright lemon and fresh herbs in the couscous will enhance the Mediterranean vibes of the farro salad, creating a harmonious blend of flavors.

Stuffed Grape Leaves: Stuffed Grape Leaves: These delightful bites, filled with a mixture of rice, herbs, and spices, offer a burst of Mediterranean flavor. Their unique texture and taste will provide a wonderful contrast to the farro salad.

Grilled Eggplant Slices: Grilled Eggplant Slices: Smoky and tender, these eggplant slices are a fantastic addition to your meal. The charred exterior and soft interior will add depth and complexity to the overall dining experience.

Baklava: Baklava: End your Mediterranean feast on a sweet note with this classic dessert. The layers of phyllo dough, nuts, and honey syrup will provide a delightful contrast to the savory elements of the farro salad.

Similar Salad Recipes to Try

Greek Quinoa Salad: A vibrant and nutritious salad featuring quinoa, cherry tomatoes, kalamata olives, cucumbers, red onions, and feta cheese, all tossed in a zesty lemon vinaigrette.

Mediterranean Chickpea Salad: A hearty and protein-packed salad with chickpeas, bell peppers, cucumbers, red onions, kalamata olives, and parsley, dressed in a tangy red wine vinaigrette.

Tabbouleh: A refreshing and herbaceous Middle Eastern salad made with bulgur wheat, parsley, mint, tomatoes, cucumbers, and a bright lemon dressing.

Caprese Farro Salad: A delightful twist on the classic Caprese salad, featuring farro, mozzarella, cherry tomatoes, basil, and a drizzle of balsamic glaze.

Lentil Salad With Roasted Vegetables: A wholesome and earthy salad with lentils, roasted carrots, zucchini, red peppers, and a garlic herb dressing.

Appetizer and Dessert Ideas to Complement Mediterranean Farro Salad

Appetizers:

Stuffed Mini Bell Peppers: Delight your guests with these vibrant stuffed mini bell peppers. The bell peppers are filled with a creamy mixture of goat cheese, herbs, and a hint of lemon zest. Each bite offers a perfect balance of tangy and savory flavors, making them an irresistible start to any meal. Garnish with a sprinkle of chopped chives for an extra touch of freshness.

Mediterranean Bruschetta: Transport your taste buds to the Mediterranean with this delightful mediterranean bruschetta. Crispy baguette slices are topped with a vibrant mix of diced tomatoes, kalamata olives, red onion, and fresh basil. Drizzle with a touch of balsamic glaze and a sprinkle of feta cheese to create a harmonious blend of flavors that will leave your guests craving more.

Desserts:

Baklava: Baklava is a rich, sweet pastry made of layers of phyllo dough, filled with chopped nuts, and sweetened with honey or syrup. This Mediterranean classic is known for its flaky texture and aromatic flavors. The combination of cinnamon, cloves, and citrus zest adds a delightful complexity to each bite. Serve it with a dollop of Greek yogurt or a scoop of vanilla ice cream for an indulgent treat that pairs perfectly with your Mediterranean farro salad.

Galaktoboureko: Galaktoboureko is a traditional Greek dessert that features a creamy custard filling wrapped in layers of phyllo dough and soaked in a lemon-infused syrup. The custard is made from semolina, giving it a unique texture and flavor. Once baked, the phyllo becomes golden and crispy, providing a delightful contrast to the smooth custard. This dessert is best served warm, allowing the syrup to soak through the layers, creating a melt-in-your-mouth experience. Pair it with a cup of Greek coffee for an authentic Mediterranean finish to your meal.

Why trust this Mediterranean Farro Salad Recipe:

This Mediterranean farro salad recipe is a delightful blend of flavors and textures, perfect for any occasion. The farro provides a hearty base, while the cucumber, red peppers, and sun-dried tomatoes add fresh, vibrant notes. The feta cheese brings a creamy, tangy element, and the Greek vinaigrette ties everything together with its zesty, herbaceous flavor. This recipe has been carefully crafted and tested to ensure a delicious and satisfying dish every time. Trust in the quality of ingredients and the balance of flavors for a truly enjoyable meal.

Share your thoughts on the Mediterranean Farro Salad Recipe in the Recipe Sharing forum and discuss any tweaks or variations you've tried.

FAQ:

How do I cook farro?

I usually cook farro by stirring it together with stock in a medium saucepan, then cooking it according to the package instructions until it's al dente. Once it's done, I remove it from the heat and drain any extra stock. Letting it cool for at least 10 minutes helps it mix better with the other ingredients.

Can I use a different grain instead of farro?

Absolutely! If you don't have farro or prefer something else, quinoa, barley, or even brown rice can be great substitutes. Just cook them according to their package instructions.

How long does this salad keep in the fridge?

This Mediterranean farro salad keeps well in the fridge for about 3-4 days. Just make sure to store it in an airtight container to keep it fresh.

Can I make this salad vegetarian?

Yes, you can easily make this salad vegetarian by omitting the chicken. The farro and veggies provide plenty of texture and flavor on their own.

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 dairy-free cheese if you're vegan. Each will give the salad a slightly different flavor but will still be delicious.