This Easy Mediterranean Farro Salad Recipe That Bursts With Flavor is perfect for a healthy, quick lunch. Fresh ingredients combine for a vibrant, satisfying meal.
Easy Mediterranean Farro Salad Recipe That Bursts With Flavor
Why You’ll Love It
If you’re searching for a wholesome lunch that’s quick and flavorful, this Easy Mediterranean Farro Salad Recipe That Bursts With Flavor is a top pick. Farro, a nutty ancient grain rich in fiber and protein, blends perfectly with bright Mediterranean vegetables and tangy feta. This salad is not only refreshing but also keeps you energized through the afternoon. Plus, it’s versatile and can be made ahead, making weeknight lunches or meal prep simple and delicious.
Farro salads are perfect for those who want to enjoy a health-packed meal without sacrificing taste. You get the satisfying chew of whole grains, the fresh crunch of cucumbers and tomatoes, and the savory pop of olives and cheese. The lemon-garlic dressing ties all the flavors together into a refreshing lunch that’s ideal for warmer days or anytime you want a light meal.
Ingredients
- 1 cup farro
- 2 cups water
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1/2 cup kalamata olives, pitted and sliced
- 1/2 cup feta cheese, crumbled
- 1/4 cup red onion, finely chopped
- 1/4 cup fresh parsley, chopped
- 3 tbsp extra virgin olive oil
- 2 tbsp lemon juice
- 1 clove garlic, minced
- Salt and pepper to taste
Substitutions: Swap farro for quinoa or barley for a gluten-free or slightly different texture. Use vegan feta or omit cheese for a dairy-free option. Avocado can be added for creaminess, and fresh mint adds a bright herbal note.
Step-by-Step Instructions
- Rinse the farro thoroughly under cold water.
- Bring 2 cups of water to a boil in a medium saucepan. Add the rinsed farro.
- Reduce heat and simmer for 25-30 minutes, or until farro is tender but chewy.
- Drain any excess water and set farro aside to cool.
- In a large mixing bowl, combine cooled farro, halved cherry tomatoes, diced cucumber, sliced olives, crumbled feta, chopped red onion, and parsley.
- In a small bowl, whisk together olive oil, lemon juice, minced garlic, salt, and pepper.
- Pour the dressing over the salad and toss gently to combine all ingredients evenly.
- Taste and adjust seasoning as needed. Chill briefly or serve immediately at room temperature.
For more easy recipes, check out Easy Weeknight Dinners and Healthy Lunch Ideas.
Expert Tips
Cooking farro perfectly is key: it should be tender yet maintain a pleasant chew. If in doubt, test a grain at 25 minutes then continue cooking if needed. Rinse farro before cooking to remove any husk dust. This salad is best made a few hours ahead so flavors can meld, but add dressing last minute if you prefer a fresher taste.
For a boost of protein, toss in chickpeas or grilled chicken. To keep this salad gluten-free, substitute farro with quinoa. Fresh herbs like mint or basil can brighten the dish further.
Storage
Store the salad in an airtight container in the fridge for up to 3 days. For best texture, keep the dressing separate and add just before serving if you plan to make it ahead. This salad does not freeze well because the fresh vegetables will become watery.
Variations
- Vegan: Omit feta or replace with vegan cheese. Use lemon juice and olive oil as dressing base.
- Gluten-Free: Substitute farro with quinoa or millet.
- Dairy-Free: Skip the feta or swap with dairy-free cheese.
- Added Protein: Add grilled chicken, shrimp, or chickpeas for a heartier lunch.
- Extra Veggies: Include bell peppers, artichoke hearts, or sun-dried tomatoes for more Mediterranean flavor.
FAQ
What is the best grain for this Mediterranean salad?
Farro is traditional and offers a nutty, chewy texture that complements Mediterranean flavors. You can substitute quinoa for gluten-free needs.
Can I make the Easy Mediterranean Farro Salad Recipe That Bursts With Flavor ahead of time?
Yes! It tastes great after chilling for a few hours, which helps the flavors meld better. Just keep the dressing separate if you want to maintain a fresh crunch.
How long does this salad stay fresh?
When stored properly in the fridge, it lasts about 3 days. It’s best enjoyed fresh and not frozen.
Can I add protein to make it a full meal?
Definitely! Chickpeas, grilled chicken, or shrimp all pair well and boost satiety.
What dressing is used in this Mediterranean farro salad?
A simple lemon juice, olive oil, garlic, salt, and pepper dressing keeps it light and vibrant.
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Also, visit trusted sites like Food Network for additional cooking tips and Mediterranean inspirations.
