Mediterranean Farro Salad

Bursting with vibrant flavors and wholesome ingredients, this Mediterranean Farro Salad is the perfect balance of hearty and refreshing. Featuring nutty, tender farro as the base, this salad is loaded with crisp cucumber, juicy cherry tomatoes, briny kalamata olives, and tangy crumbled feta, all brought together with a zesty lemon-oregano dressing. Ready in under 45 minutes, this easy-to-make dish is ideal as a light lunch, a side dish for grilled proteins, or a meal prep staple. Packed with nutrients and Mediterranean-inspired flavors, this farro salad is as nutritious as it is satisfying. Serve it chilled or at room temperature to enjoy the symphony of textures and tastes in every bite!

Nutriscore Rating: 69/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup farro
• 3 cups water
• 1 teaspoon salt
• 1 medium, diced cucumber
• 1 cup, halved cherry tomatoes
• 0.25 cup, finely chopped red onion
• 0.5 cup, crumbled feta cheese
• 0.33 cup, pitted and sliced kalamata olives
• 0.25 cup, chopped parsley
• 2 tablespoons lemon juice
• 3 tablespoons olive oil
• 1 teaspoon dried oregano
• 0.5 teaspoon black pepper

Directions

Step 1

Rinse the farro thoroughly under cold water in a fine-mesh sieve.

Step 2

In a medium saucepan, bring 3 cups of water and 1 teaspoon of salt to a boil.

Step 3

Add the rinsed farro to the boiling water, reduce the heat to low, cover, and simmer for about 25-30 minutes or until tender.

Step 4

Once cooked, drain any excess water from the farro and spread it on a baking sheet to cool slightly.

Step 5

Meanwhile, prepare the vegetables: dice the cucumber, halve the cherry tomatoes, finely chop the red onion, and chop the parsley.

Step 6

In a large mixing bowl, combine the cooled farro, cucumber, cherry tomatoes, red onion, feta cheese, olives, and parsley.

Step 7

In a small bowl or a jar, whisk together the lemon juice, olive oil, dried oregano, black pepper, and a pinch of salt to taste for the dressing.

Step 8

Pour the dressing over the farro salad and gently toss to combine all the ingredients.

Step 9

Adjust seasoning with additional salt and pepper if needed.

Step 10

Serve immediately or refrigerate for up to 2 hours to allow the flavors to meld before serving.

Nutrition Facts

Serving size	1523.1 grams (1523.1g)

Amount per serving	% Daily Value*
Calories	1507

Total Fat 82.60g	106%
Saturated Fat 19.10g	96%
Polyunsaturated Fat 4.50g
Cholesterol 67mg	22%
Sodium 4202mg	183%
Total Carbohydrate 157.40g	57%
Dietary Fiber 28.50g	102%
Total Sugars 9.80g
Protein 37.10g	74%

Vitamin D 12IU	60%
Calcium 661mg	51%
Iron 10mg	54%
Potassium 890mg	19%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 48.9%

Protein: 9.8%

Carbs: 41.4%