Discover the vibrant flavors of the Mediterranean with this incredibly satisfying Greek Farro Salad. Perfectly suited for a delightful picnic or a wholesome lunch, this salad combines the hearty, chewy texture of farro with an abundance of fresh vegetables, briny Kalamata olives, creamy feta cheese, and a zesty homemade dressing.
Elevate your traditional Greek salad experience with a nourishing twist: the addition of an ancient grain. Our Greek Farro Salad recipe infuses nutty farro into the classic blend of cucumbers, tomatoes, bell peppers, and red onion, creating a more substantial and fiber-rich dish. Paired with an easy-to-make, bright Greek Salad Dressing, this makes for an irresistible and wholesome meal that’s far from ordinary.
Why This Greek Farro Salad Will Be Your New Favorite
There are countless reasons to fall in love with this Mediterranean-inspired farro salad. It’s not just a dish; it’s a celebration of fresh ingredients, wholesome nutrition, and incredible flavor. Here’s why this recipe deserves a permanent spot in your culinary rotation:
- A Nutritious Upgrade to a Classic: This version of the beloved Greek salad incorporates farro, an ancient grain known for its high fiber and protein content. This means a more filling, nutrient-dense meal that keeps you satisfied longer, offering a delicious way to enjoy the classic flavors with added health benefits.
- Explore New Tastes with Ease: If you’ve been curious about ancient grains, this recipe provides a fantastic and approachable entry point. Farro’s delightful chewy texture and subtly nutty flavor complement the fresh vegetables beautifully, introducing your palate to something new and exciting without being overwhelming.
- Versatile and Delicious Dressing: The simple yet incredibly flavorful Greek Salad Dressing is truly a standout. Its bright, zesty profile perfectly enhances this farro salad, but don’t limit its use! It’s equally wonderful on a traditional lettuce-based salad, as a marinade for chicken or fish, or even drizzled over roasted vegetables.
- Perfect for Any Occasion: Whether you’re packing a lunch for work, contributing to a potluck, planning a leisurely picnic, or simply need a quick and healthy dinner side, this Greek Farro Salad is incredibly adaptable. It travels well and holds its texture, making it ideal for meal prep.
- Packed with Mediterranean Goodness: Following the principles of the Mediterranean diet, this salad is rich in fresh produce, healthy fats from olive oil, and wholesome grains, promoting overall well-being with every bite.
Key Ingredient Notes for the Perfect Greek Farro Salad
Crafting a truly exceptional Greek Farro Salad begins with selecting high-quality ingredients. Here’s a closer look at what you’ll need and some tips for making the most of each component:
- Kitchen Staples: Ensure you have basic seasonings on hand – good quality salt, freshly ground black pepper, and extra virgin olive oil are crucial for building layers of flavor. A touch of sugar helps balance the acidity in the dressing.
- Farro: Opt for pearled or semi-pearled farro for a quicker cooking time, though whole farro can also be used if you prefer a chewier texture and more fiber (adjust cooking time accordingly). Cooking farro in chicken or vegetable broth instead of plain water significantly enhances its flavor, giving it a savory depth that plain water simply can’t achieve. Remember to drain it well and cool slightly before adding to the salad to prevent wilting the fresh vegetables.
- Grape Tomatoes: Halved for bite-sized bursts of sweetness. Cherry tomatoes are an excellent alternative. During summer, prioritize garden-fresh or farmers’ market tomatoes – their unparalleled flavor makes a significant difference. If using larger tomatoes, chop them into roughly the same size as the halved grape tomatoes.
- English Cucumber: Known for its thin skin and fewer seeds, the English cucumber requires minimal prep. Peel and seed it for the best texture in the salad, then dice it into uniform pieces. If using regular cucumbers, peel thoroughly and scoop out the watery seed core.
- Red Bell Pepper: Adds a sweet crunch and vibrant color. Use about half a medium-sized pepper, seeded and finely diced.
- Red Onion: Provides a sharp, pungent kick that is characteristic of Greek salads. Thinly slicing and then chopping them ensures they distribute evenly. Pro Tip: If you find raw red onion too strong, soak the chopped pieces in a bowl of ice water for 15-30 minutes. This mellows their bite considerably. Drain and pat dry thoroughly before adding to the salad.
- Kalamata Olives: These distinctively fruity and briny Greek olives are non-negotiable for an authentic Greek flavor. Halve them to ensure their rich taste is evenly distributed throughout the salad.
- Red Wine Vinegar: The backbone of any good Greek dressing. Invest in a good quality red wine vinegar; its nuanced flavor will elevate the entire salad.
- Lemon Juice: Always use freshly squeezed lemon juice! Bottled lemon juice often contains preservatives and lacks the bright, vibrant acidity that fresh lemon brings.
- Fresh Oregano: The aromatic essence of the Mediterranean. Remove the leaves from the stems and mince them finely. Fresh herbs are far superior to dried for this type of salad.
- Greek Feta Cheese: Crumbled feta adds a salty, tangy, and creamy element. Look for authentic Greek feta, typically made from sheep’s or goat’s milk, which offers a superior flavor and texture compared to pre-crumbled varieties often made with cow’s milk.
How to Prepare Your Delicious Greek Farro Salad
This Greek Farro Salad is wonderfully straightforward to prepare, making it perfect for both novice and experienced cooks. If you can boil water, chop vegetables, and whisk a dressing, you’re all set!
- Cook the Farro: Begin by cooking your farro. While salted water works, using chicken or vegetable broth will infuse the grain with more flavor from the start. Cook until the farro is al dente – chewy yet tender, similar to pasta. Drain any excess liquid thoroughly and allow it to cool slightly while you prepare the other ingredients. This prevents the hot farro from cooking the fresh vegetables.
- Prepare the Vegetables: This step is all about precision and freshness. Halve the grape tomatoes, peel and seed your English cucumber before dicing it, finely dice the red bell pepper, and thinly slice then chop the red onion. Remember the pro-tip for mellowing the red onion if you prefer a milder taste. Halve the Kalamata olives to ensure their savory brininess is present in every bite. Aim for roughly uniform, bite-sized pieces for all vegetables to ensure a pleasant eating experience.
- Crumble the Feta: If you’re using a block of authentic Greek feta, crumble it by hand into irregular pieces. This textural variation is often more appealing than perfectly uniform crumbles.
- Whisk the Greek Dressing: In a small bowl, combine the red wine vinegar, freshly squeezed lemon juice, a pinch of sugar (to balance the acidity), minced fresh oregano, salt, and freshly ground black pepper. Gradually whisk in the extra virgin olive oil until the dressing is well emulsified. PRO-Tip: If you prepare the dressing ahead of time, it’s essential to give it another vigorous whisk just before pouring it over the salad, as the oil and vinegar layers tend to separate.
- Assemble the Salad: In a large mixing bowl, combine the cooled farro, prepared tomatoes, cucumber, bell pepper, red onion, and Kalamata olives. Pour the freshly whisked dressing over the ingredients and toss gently but thoroughly, ensuring everything is evenly coated. Finally, add the crumbled feta cheese and give it one last gentle toss to distribute it without breaking it up too much.
- Allow Flavors to Meld: For the best flavor, allow the salad to sit at room temperature for at least 30 minutes before serving. This brief resting period allows the farro and vegetables to absorb the delicious dressing, letting all the Mediterranean flavors meld beautifully. Taste and adjust seasonings (salt, pepper, lemon juice) as needed before serving.
Frequently Asked Questions About Greek Farro Salad
Farro is an ancient, wholesome wheat grain with a rich history, believed to have originated in Mesopotamia over 10,000 years ago. It’s cherished for its distinctly chewy texture and nutty flavor, making it a fantastic alternative to rice or pasta in many dishes. It comes in different forms: whole, semi-pearled, and pearled, referring to how much of the bran has been removed. Pearled farro cooks the fastest.
For the most flavorful result, farro should always be cooked in seasoned liquid, such as chicken broth, vegetable broth, or well-salted water. The salt acts as a flavor enhancer throughout the cooking process, which is far more effective than salting after it’s cooked. Cook it similarly to pasta or rice: bring the liquid to a boil, add the farro, reduce heat, and simmer until it’s al dente – meaning it’s chewy but tender to the bite. Cooking times vary depending on the type of farro (whole, semi-pearled, or pearled), so always refer to package instructions.
Beyond its appealing texture and taste, farro is a nutritional powerhouse. It’s an excellent source of dietary fiber, promoting digestive health and helping with satiety. Additionally, it provides a good amount of plant-based protein, making it a great component for vegetarian meals. It’s also rich in essential minerals such as iron, magnesium, and zinc, along with various antioxidants, contributing to overall health and well-being.
Interestingly, a truly traditional Greek salad, known as Horiatiki (meaning “village salad”) in Greece, does not include lettuce. It’s typically a rustic medley of fresh, ripe vegetables like tomatoes, cucumbers, red onion, and bell peppers, combined with Kalamata olives and a generous slab of authentic feta cheese, dressed simply with extra virgin olive oil and a splash of red wine vinegar. Adding lettuce is a Western adaptation.
Absolutely! This Greek Farro Salad is an excellent candidate for meal pre-planning. While it’s arguably best enjoyed on the day it’s made, its flavors deepen and meld beautifully over time. It stores well in an airtight container in the refrigerator for 3-4 days. You can prepare the dressing and chop most of the vegetables the day before, storing them separately in the fridge. However, for the freshest taste and texture, it’s best to cut the tomatoes and combine all ingredients with the dressing on the day you plan to serve. Remember to bring the dressing to room temperature and whisk it again before pouring to re-emulsify.
Serving Suggestions and Creative Variations
This Greek Farro Salad is incredibly versatile and can be enjoyed in many ways. Serve it as a light lunch, a hearty side dish, or even as a base for a more substantial meal.
- For a Hearty Lunch: Enjoy a generous portion on its own – it’s perfectly satisfying.
- Pair with Protein: Serve alongside grilled chicken, baked salmon, pan-seared halloumi, or lamb kebabs for a complete and balanced dinner.
- Picnic Perfection: Its robust nature means it holds up wonderfully for outdoor gatherings and potlucks, making it a stellar picnic salad.
- Add More Vegetables: Feel free to incorporate other favorites like thinly sliced green bell peppers, artichoke hearts, or even roasted zucchini.
- Boost the Protein: Stir in some cooked chickpeas for extra plant-based protein, or add shredded rotisserie chicken for a quick meat option.
- Herb Variations: Experiment with fresh parsley or dill alongside (or instead of) oregano for a slightly different aromatic profile.
Explore More Delicious Salad Recipes:
- Healthy Pepperoni Pasta Salad Recipe from Well Plated
- Potato and Green Bean Salad with Dijon Vinaigrette
- Hearty Quinoa Black Bean Salad
- Classic Greek Salad with Feta
- Refreshing Quinoa Tabbouleh Salad
- Vibrant Summer Farro Salad
- Browse all our Best Salad Recipes for more inspiration!
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Greek Farro Salad
20 minutes
20 minutes
4 servings
A satisfying farro salad brimming with vibrant Mediterranean flavors and wholesome ingredients!
Ingredients
- 1 cup farro, cooked according to package instructions (ideally in chicken or vegetable broth) and drained well and cooled slightly
- ⅓ cup extra virgin olive oil (for the dressing)
- 1 cup grape tomatoes, halved
- 1 English cucumber, peeled, seeded, and diced
- ½ red bell pepper, seeded and diced
- ¼ cup thinly sliced, then chopped red onion
- ¼ cup Kalamata olives, halved
- 1 tablespoon red wine vinegar
- 4 teaspoons fresh lemon juice
- 1 teaspoon sugar
- 1 teaspoon minced fresh oregano
- Salt and freshly ground black pepper, to taste
- ¼-½ cup crumbled Greek or French feta cheese
Instructions
- In a large serving bowl, gently toss together the cooked and cooled farro with ⅓ cup of the extra virgin olive oil. This helps coat the grains and adds a lovely richness.
- Add the prepared tomatoes, cucumber, bell pepper, red onion, and Kalamata olives to the bowl with the farro.
- In a separate small bowl, whisk together the red wine vinegar, fresh lemon juice, sugar, minced fresh oregano, salt, and pepper until well combined.
- Pour the dressing over the salad ingredients and toss thoroughly to ensure everything is evenly coated.
- Finally, add the crumbled feta cheese to the salad and gently toss one last time to distribute it without breaking it up too much.
- Allow the salad to sit at room temperature for about a half hour before serving. This crucial step allows the flavors to fully meld and deepen. Taste and adjust seasonings as needed, adding more salt, pepper, or a squeeze of lemon juice if desired.
Notes
To significantly reduce the pungent bite of raw red onions, soak the chopped onion pieces in a bowl of ice water for 15-30 minutes. Drain them thoroughly and pat completely dry with paper towels before adding them to your salad.
Recommended Products
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Nutrition Information:
Yield:
4
Serving Size:
1
Amount Per Serving:
Calories: 383Total Fat: 26gSaturated Fat: 7gTrans Fat: 0gUnsaturated Fat: 18gCholesterol: 25mgSodium: 392mgCarbohydrates: 31gFiber: 5gSugar: 9gProtein: 9g
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The inspiration for this delightful Greek Farro Salad struck during a memorable trip to Miami, where I had the pleasure of dining with some of my dearest blogger friends. We indulged in an unforgettable brunch at Michael’s Genuine Food and Drink, a true culinary gem. Every bite was an experience, and the star of the show for me was a particular Greek Farro Salad that my friend Shaina and I shared. The flavors were so vibrant and fresh that I knew instantly I had to recreate it for my own kitchen.
What better occasion to bring this recreated masterpiece to life than at a picnic organized by my fellow food bloggers? It was the perfect opportunity to contribute a dish starting with the letter “G,” and my homemade Greek Farro Salad was an instant hit. It truly captures the essence of that inspiring Miami brunch, now ready for you to enjoy!