Greek Farro Salad

Greek Farro Salad is a vibrant, nutrient-packed dish that brings the bright flavors of the Mediterranean straight to your table. This hearty salad combines chewy quick-cooking farro with fresh baby kale, juicy heirloom tomatoes, crisp English cucumber, and a punch of tangy feta cheese. The addition of kalamata olives, red onion, and fresh parsley adds complexity, while a zesty balsamic and Dijon mustard dressing ties it all together perfectly. Whether you’re looking for a healthy lunch, a side dish for dinner, or a make-ahead meal to fuel your busy week, this Greek Farro Salad is a flavorful and satisfying choice that’s sure to become a staple in your recipe rotation.

Top Reasons to Make Greek Farro Salad

• Deliciously Nutritious: Farro is an ancient grain packed with fiber, protein, and essential vitamins, making this salad as wholesome as it is tasty.
• Quick and Easy: Using quick-cooking farro means you can have this salad ready in a snap — perfect for busy weeknights or last-minute gatherings.
• Fresh Mediterranean Flavors: The combination of olives, feta, and oregano creates an authentic Greek flavor profile that’s bright and refreshing.
• Versatile and Customizable: This salad works great as a main dish, side, or even a picnic-friendly option. Plus, it’s easy to swap ingredients to suit your tastes.
• Perfect for Meal Prep: It holds up well in the fridge for several days, making it a convenient, ready-to-go meal option.
• Plant-Powered and Light: With loads of veggies and whole grains, it’s a great way to enjoy a light yet satisfying meal.

Your Shopping Guide

• Quick Cooking Farro (8 oz): Look for farro labeled as quick-cooking or pearled farro to speed up preparation without sacrificing texture.
• Baby Kale (3 cups, chopped): Tender and mild, baby kale blends beautifully in this salad. Make sure to wash and dry it well.
• Heirloom Tomatoes (2 cups, diced): Choose ripe, colorful heirloom tomatoes for the best flavor and visual appeal.
• English Cucumber (2 cups, diced): Crisp and cool, English cucumbers have fewer seeds and a thinner skin than regular cucumbers, perfect for salads.
• Red Onion (1 cup, diced): Adds a sharp bite and vibrant color. Adjust the amount if you prefer a milder onion flavor.
• Kalamata Olives (1/2 cup, chopped): These olives bring a rich, briny depth that’s signature to Greek salads.
• Fresh Parsley (1/2 cup, chopped): Adds a fresh herbal note and bright green color.
• Fat-Free Crumbled Feta Cheese (6 oz): Provides creamy, tangy flavor without extra fat. You can substitute with regular feta if preferred.
• Dried Oregano (1 1/2 teaspoons): Essential for authentic Greek flavor.
• Garlic (1 clove, grated): Fresh garlic gives the dressing a punch of aroma and depth.
• Dijon Mustard (4 teaspoons): Helps emulsify the dressing and adds a subtle tang.
• Balsamic Vinegar (4 tablespoons): Sweet and tart, it balances the olive oil beautifully.
• Olive Oil (7 tablespoons): Use extra virgin olive oil for the best flavor and health benefits.
• Salt & Pepper: To taste, enhances all the vibrant flavors.

Recommended Tools

• Medium Saucepan: For cooking the quick-cooking farro evenly and quickly.
• Large Mixing Bowl: To combine all the salad ingredients and toss with the dressing.
• Measuring Cups and Spoons: For precise ingredient measurements to balance flavors perfectly.
• Sharp Chef’s Knife: Essential for dicing tomatoes, cucumber, onion, and chopping parsley and olives.
• Grater or Microplane: To grate the garlic finely for the dressing.
• Whisk or Fork: To emulsify the dressing ingredients smoothly.
• Colander or Fine Mesh Strainer: To rinse the farro and drain excess water.

Greek Farro Salad: Step-by-Step Guide

Step 1: Cook the Farro

Begin by rinsing 8 ounces of quick-cooking farro under cold water. Transfer it to a medium saucepan and cover with water—about 3 cups should do. Bring to a boil, then reduce the heat and simmer for 10-12 minutes or until the farro is tender but still chewy. Drain any excess water and set the farro aside to cool slightly.

Step 2: Prepare the Vegetables

While the farro cooks, chop 3 cups of baby kale into bite-sized pieces. Dice 2 cups of heirloom tomatoes and 2 cups of English cucumber. Finely dice 1 cup of red onion, chop 1/2 cup of kalamata olives, and 1/2 cup of fresh parsley. Place all the chopped vegetables into a large mixing bowl.

Step 3: Make the Dressing

In a small bowl, whisk together 4 teaspoons of Dijon mustard, 4 tablespoons of balsamic vinegar, 7 tablespoons of extra virgin olive oil, 1 grated garlic clove, 1 1/2 teaspoons of dried oregano, and salt and pepper to taste. Whisk until the dressing is smooth and well combined.

Step 4: Assemble the Salad

Add the cooked farro to the bowl with the chopped vegetables. Crumble 6 ounces of fat-free feta cheese over the top. Pour the dressing over the salad ingredients and toss everything together gently but thoroughly to ensure every bite is bursting with flavor.

Step 5: Chill and Serve

For best results, refrigerate the salad for at least 30 minutes before serving to allow the flavors to meld. This salad can be enjoyed cold or at room temperature, making it a versatile option for any season.

Customize for Your Needs

• Make it Vegan: Substitute the feta with a plant-based cheese or omit it entirely.
• Add Protein: Toss in grilled chicken, shrimp, or chickpeas for a heartier meal.
• Spice it Up: Add a pinch of red pepper flakes or a splash of hot sauce to the dressing.
• Swap the Greens: Use spinach or arugula instead of baby kale for a milder flavor.
• Try Different Olives: Green olives or Castelvetrano olives provide a different but delicious briny note.
• Use Fresh Herbs: Add mint or dill alongside parsley for a more complex herbal profile.

Behind-the-Scenes Notes

• Quick-cooking farro is a great option to save time without losing the nutty, chewy texture that makes farro so satisfying.
• The balance of acidic balsamic vinegar and rich olive oil is key to creating a dressing that clings beautifully to the farro and vegetables.
• Using heirloom tomatoes adds a sweet, juicy element that contrasts wonderfully with the briny olives and sharp feta.
• Grating the garlic instead of mincing it finely disperses its flavor more evenly throughout the dressing.
• Allowing the salad to rest in the fridge lets the farro soak up the dressing, enhancing each bite with Mediterranean flavors.

Meal Prep & Storage Notes

This Greek Farro Salad keeps well in an airtight container in the refrigerator for up to 4 days. The flavors actually deepen and improve after a day. If you plan to store it for several days, consider adding the feta cheese just before serving to prevent it from becoming too soft. For meal prep, portion into individual containers for easy grab-and-go lunches or dinners. Just give the salad a quick stir before enjoying.

Ask the Chef

Can I use regular farro instead of quick-cooking farro?

Absolutely! Regular farro will work well but requires a longer cooking time—typically around 30 minutes. You can cook it ahead of time and refrigerate it to save on prep time.

What can I substitute for feta cheese?

If you prefer, you can use goat cheese, ricotta salata, or a plant-based cheese alternative. For a dairy-free option, simply omit the cheese and add extra olives or nuts for texture.

Is this salad suitable for outdoor picnics?

Yes! Greek Farro Salad holds up nicely at room temperature for a few hours and makes a fantastic picnic or potluck dish. Just keep it chilled until serving if possible.

Can I prepare this salad entirely in advance?

Yes, you can prepare the salad a day ahead. Keep it refrigerated and add any delicate ingredients like fresh herbs or cheese right before serving to keep them fresh.

Desserts to Finish

• Lemon Olive Oil Cake – A light and zesty cake that complements Mediterranean flavors perfectly.
• Honey Yogurt Parfait with Fresh Berries – Creamy, sweet, and refreshing to balance the savory salad.
• Almond Orange Biscotti – Crunchy and citrusy, ideal for a satisfying finish.
• Fig and Walnut Bars – Naturally sweet and nutty bars that pair beautifully with Greek-inspired meals.

The Last Word

Greek Farro Salad is one of those recipes that feels both special and effortless. It’s packed with wholesome ingredients and layered with bold, fresh flavors that celebrate the Mediterranean diet. Whether you’re cooking for yourself, family, or friends, this salad offers a satisfying, colorful plate that nourishes both body and soul. Keep this recipe handy for a quick lunch, a stunning side dish, or a healthy meal prep option that never disappoints.

Give this Greek Farro Salad a try and enjoy the perfect harmony of textures and tastes that make Mediterranean cuisine so beloved worldwide.

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