salads italian

Farro Salad Recipe with Tomatoes and Herbs

Chewy farro salad with tomatoes, cucumber, herbs, lemon, olive oil, and optional feta for lunches or sides.

Vegetarian
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Prep 15 min
Cook 30 min
Total 45 min
Servings 6
Difficulty Easy

Ingredients

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Instructions

  1. Cook farro: Bring a large pot of salted water to boil (like pasta). Add farro, reduce heat, simmer 25-30 minutes until chewy but tender. Drain and spread on a sheet pan to cool slightly.

  2. Make vinaigrette: Whisk olive oil, lemon juice, vinegar, parsley, basil, garlic, salt, and pepper in a large bowl.

  3. Add warm farro to vinaigrette and toss. Let sit 10 minutes to absorb flavors.

  4. Add tomatoes, cucumber, and red onion. Toss gently.

  5. Top with crumbled feta if using. Taste and adjust seasoning. Serve at room temperature.

Storage & Meal Prep

Keeps for up to 4 days in the refrigerator. Add extra olive oil, lemon, and fresh herbs before serving leftovers.

Variations

  • Winter Farro Salad: Replace tomatoes and cucumber with roasted squash, raisins, and toasted nuts for a colder-weather version.
  • Farro Salad with Mozzarella: Add torn fresh mozzarella and swap basil for the main herb for a caprese-inspired grain salad.
  • Farro Salad with Tuna: Add a can of drained tuna and capers for a protein-packed Mediterranean lunch.

FAQ

Is farro salad good for meal prep?

Yes. Farro keeps its chewy texture for several days, especially if you dress it while warm and refresh it before serving.

Can you eat farro salad cold?

Yes. Farro salad works cold or at room temperature. If it tastes flat from the fridge, add a little lemon and olive oil.

What's the difference between farro and barley?

Farro is an ancient wheat variety with a nuttier, slightly sweeter flavor. Barley is chewier and more neutral-tasting. Both are excellent whole grains for salads. Farro holds its shape better, while barley releases more starch.

Interactive Nutrition Map

6 Servings

Customize Ingredients

Cheese
Feta Cheese
75 g
Vegetables
Tomato (Red, Ripe)
246 g
Cucumber (with peel)
260 g
Red Onion
55 g
Garlic
3 g
Grains & Bread
Farro (Cooked)
255 g
Oils & Fats
Extra Virgin Olive Oil
67 g
Herbs & Spices
Lemon Juice (Fresh)
45 g
Fresh Parsley
32 g
Fresh Basil
6 g
Salt
6 g
Black Pepper
1 g
Condiments
Red Wine Vinegar
15 g

Per Serving

224kcalCalories
6gProtein
19gCarbs
15gFat
3gFiber
Sodium
144mg6% DV
Potassium
255mg5% DV
Calcium
87mg7% DV
Iron
1.3mg7% DV
Magnesium
36mg9% DV
Vitamin C
8.7mg10% DV
Vitamin A
39µg4% DV
Vitamin K
25.9µg22% DV
Folate
33µg8% DV
Farro (Cooked)
Tomato (Red, Ripe)
Cucumber (with peel)
Red Onion
Feta Cheese
Extra Virgin Olive Oil
Lemon Juice (Fresh)
Red Wine Vinegar
Fresh Parsley
Fresh Basil
Garlic
Salt
Black Pepper
* Nutrition is an estimate; actual values vary by ingredient brands and cooking methods. Percent Daily Values are based on a 2,000 calorie diet.

The Story Behind This Dish

This farro salad is not about a fixed formula. I use it as a structure: chewy grain, crisp vegetables, herbs, olive oil, and enough acid to wake it up.

I dress the farro while it is still warm so it absorbs the vinaigrette. Then I add tomatoes, cucumber, onion, and feta once the grain has cooled a little. That keeps the vegetables fresh instead of tired.

For packed lunches, I keep a little dressing aside. Farro can handle the fridge, but it always tastes better after a fresh spoonful of olive oil, lemon, and herbs.

Part of: No-Reheat Mediterranean Lunches

Related: Whole Grains the Mediterranean Way | Lunch Box Ideas