What is farro salad made of?

Farro salad typically includes cooked farro as the base, paired with a combination of vegetables, legumes, herbs, and a light vinaigrette. In this recipe, farro is combined with chickpeas, roasted beets, grape tomatoes, cucumber, red onion, kalamata olives, banana peppers, and a lemony red wine dressing — all tossed together for a Mediterranean-inspired flavor.

How do you use farro?

Farro is incredibly versatile. You can use it warm in soups and grain bowls or chilled in salads like this one. To cook farro, simply rinse it, then simmer in water or broth until tender but chewy. Once cooled, it can be tossed with dressings and vegetables or served as a base for heartier meals. It’s a favorite in meal prep because it keeps well without getting soggy.

What are the ingredients of a Mediterranean salad?

A classic Mediterranean salad usually includes fresh vegetables like tomatoes, cucumbers, onions, olives, and leafy greens, often combined with feta cheese and tossed in an olive oil-based dressing. This farro salad takes inspiration from that base but includes grain for more substance and swaps traditional feta with tofu feta to keep it plant-based.

How to make salad step by step?

Start by cooking your base — in this case, farro — until tender, then let it cool. While it cools, chop vegetables, rinse chickpeas, and prepare your dressing. Next, layer all ingredients in a large bowl or platter. Drizzle with the dressing and gently toss everything together. Finish with toppings like tofu feta and fresh herbs for garnish.

Easy Mediterranean Farro Salad for Flavorful Healthy Eating

Description

Easy Mediterranean Farro Salad is loaded with fresh vegetables, chickpeas, and herbs in a tangy lemon dressing — perfect for healthy meals.

Ingredients

For the Farro:
- 1 cup dry farro, rinsed
- 2 cups water or vegetable broth
For the Salad:
- 1 can (15 oz) chickpeas, drained and rinsed
- 6 small roasted beets, chopped
- 1 pint grape tomatoes, halved
- 1 English cucumber, diced
- 1/2 cup red onion, finely chopped
- 1/4 cup kalamata olives, chopped
- 1/2 cup banana peppers, thinly sliced
- 1/4 cup fresh dill, chopped
- 1/4 cup fresh parsley, chopped
For the Dressing:
- 1/4 cup lemon juice
- 1/4 cup red wine vinegar
- Zest and juice of 1 lemon
- 1 teaspoon salt
- 1 teaspoon black pepper
- 3 tablespoons water
- 1/2 cup crumbled tofu feta (optional)

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Instructions

Cook the Farro:
- Rinse the farro in a fine mesh strainer under cold water.
- Bring 2 cups of water or vegetable broth to a boil in a medium saucepan.
- Add the farro and return to a boil. Reduce the heat to medium and simmer uncovered for 30 minutes.
- Drain any excess liquid and transfer the farro to a bowl to cool. Refrigerate until chilled.
Prepare Salad Ingredients:
- While the farro cools, chop all vegetables and herbs as directed.
- Drain and rinse the chickpeas.
- If using tofu feta, crumble it into small pieces.
Make the Dressing:
- In a small bowl, whisk together lemon juice, red wine vinegar, lemon zest, salt, pepper, and water.
Assemble the Salad:
- Spread the chilled farro on a serving platter or large bowl.
- Layer the chickpeas, roasted beets, tomatoes, cucumber, red onion, olives, banana peppers, dill, and parsley on top.
- Drizzle with the dressing and gently toss to combine.
- Sprinkle tofu feta over the top if desired.

Prep Time: 10 minutes
Cook Time: 30 minutes
Category: Protein-Packed Salads
Method: Boiled and Assembled
Cuisine: Mediterranean-Inspired