Farro Salad with Feta, Cucumbers and Sun Dried Tomatoes

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This farro salad is made with Mediterranean ingredients – cucumbers, tomatoes, lemon juice, feta, and mint – delicious as a side dish or even for lunch!

Farro Salad with Feta, Cucumbers and Sun Dried Tomatoes
Mediterranean Farro Salad

Farro is one of my favorite grains, and it’s a great one to try if you’re tired of brown rice or quinoa. This Mediterranean Farro Salad can be served chilled or at room temperature and would be perfect for bringing to a potluck or BBQ this summer. For more farro recipes, try this Asian Farro Medley with Salmon and Farro and Sausage Stuffed Acorn Squash.

Farro , Feta, Cucumbers and Sun Dried Tomatoes in a bowl.

Farro is an ancient Italian grain that has become quite popular in the US and throughout Europe in the past decade. It’s a great source of fiber, protein, and iron with a nutty flavor and chewy texture. It’s wonderful in salads, side dishes, and even soups. The pearled variety is as easy to cook as boiling pasta and only takes about 15-20 minutes. If you have never eaten farro, I highly encourage you to try it!!

What to Serve with Farro Salad:

This Mediterranean farro salad makes an excellent side for any summer BBQ. Serve it with grilled chicken kabobs or lamb chops. You could also add some grilled chicken or steak to the farro to make it a grain bowl.

Variations:

  • If you can’t find farro, you could use barley, quinoa, whole wheat couscous, brown rice, or even whole grain elbow macaroni instead.
  • If you don’t like feta, skip it or sub in goat cheese.
  • Add in extra veggies like roasted red peppers or chopped spinach.
  • Swap sun-dried tomatoes for fresh cherry or grape tomatoes.
  • Substitute the mint or parsley with basil.
  • For extra flavor, add fresh chopped garlic or kalamata olives.

Farro Salad with LemonFarro Salad in a bowlclose up of farro salad

More Grain Salad Recipes You’ll Love:

 

Farro Salad with Feta, Cucumbers and Sun Dried Tomatoes
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4.87 from 23 votes
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Farro Salad with Feta, Cucumbers and Sun-dried Tomatoes

241 Cals 9 Protein 39 Carbs 6.5 Fats
Prep Time: 10 mins
Cook Time: 20 mins
Total Time: 30 mins
Yield: 4 servings
COURSE: Lunch, Salad, Side Dish
CUISINE: Mediterranean
This farro salad is made with Mediterranean ingredients – cucumbers, tomatoes, lemon juice, feta, and mint – delicious as a side dish or even for lunch!

Ingredients

  • 1 cup uncooked pearled farro
  • 2 tbsp minced red onion
  • 1/4 cup minced sun-dried tomatoes
  • 1/4 cup fresh grated feta
  • 2/3 cup finely chopped cucumber, seeds removed
  • 1/4 cup finely chopped bell pepper
  • 1 tbsp fresh lemon juice
  • 1 tbsp olive oil
  • 1 tbsp finely chopped mint or parsley
  • kosher salt and fresh cracked pepper to taste

Instructions

  • Cook farro in salted water according to package directions until al dente, about 15-20 minutes. Drain and let cool.
  • Combine with remaining ingredients and toss well. Serve chilled or room temperature.

Video

Nutrition

Serving: 1cup, Calories: 241kcal, Carbohydrates: 39g, Protein: 9g, Fat: 6.5g, Sodium: 177.5mg, Fiber: 6g, Sugar: 2g
WW Points Plus: 4
Keywords: farro recipes, farro salad, mediterranean salad, Vegetarian Meals

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114 comments

  1. I love the idea of fresh salads ..Aldo recognized by weight watchers which is amazing ..I like to have this a a side dish so that I’m not eating too too many carbs ..on a weight loss journey and I have lost 170 lbs ..Robert Irvine is on the Rachel Ray show and he made the farrow salad with lamb chops..so I’m ways looking for new salad ideas

  2. Yum yum this is so lite and delicious I plus also simple to make.  This one is going to be a staple in our diet.

  3. Delicious! Light and healthy! 

  4. So yummy.   First time having farro and it was so good.  You make doing WW so much easier.  Thank you for doing all these recipes and videos!

  5. I’ve made this several times! I absolutely love it! Very flavorful, filling and healthy! Thanks for such a great recipe.

  6. Made this a few days ago. It’s a little light on the vegs. and too heavy on the farro. Had to double cukes, peppers, etc. Wanted a hint of sweet so added raisins. Just what I was looking for. Keeps very well and travels for lunch beautifully.

    • Exactly what I was going to say, except I was going to use “woefully short on veggies.”  The recipe as written does not even provide one serving of veggies per serving of salad.
      Other than that, the ehole concept is good, and tasty!

  7. As a reader from Germany, I’ve found multiple translations for “farro” (apparently, the word can denominate three species of wheat), so would you happen to know which species is needed for this recipe:
    Triticum dicoccum = emmer wheat, triticum spelta = spelt/dinkel wheat, or triticum monococcum = einkorn?
    I found that most Italian farro recipes demand what’s actually emmer wheat, so I assume that’s the type needed here, too.

  8. Omg it’s soooo good!

  9. How long can it sit in the fridge? 

  10. So, so good. Had this for lunch today and my husband liked it too which is saying something because he is not keen on cold lunches – even though it’s roasting here.

  11. Really good recipe. I served it on a bed of spring greens to make it a main dish salad. I loved the bright lemon flavor and feta cheese. It’s a lot like Tabbouleh. The weather is warm outside, so a refreshing salad was just the thing.

    FYI, I love your recipes. This is my first time to leave a comment, though. 🙂

  12. This has been my favorite dish since I first made it a few months ago! It is so easy, especially with TJ’s 10-min farro, and I eat it throughout the week. I always add chopped kalamata olives and frequently use mini sweet peppers instead of or in addition to bell peppers. Everyone I’ve shared this with LOVES it!!
    Please keep the healthy, easy and delicious recipes coming! 🙂