This easy Mediterranean Farro salad is the perfect addition to nearly any meal. It is light and has tons of flavor. And it can be adjusted to incorporate the best vegetables.
Mediterranean Farro Salad
Farro is such a great staple to keep in the pantry. We make it around here at least once a week. And my little ones are huge fans.
I try to avoid many overly complicated recipes or ingredients that are hard to find. In fact, if you’re growing your own vegetable garden, you may have many of these ingredients on hand.
For this recipe, I used mini heirloom tomatoes, fresh lemon juice, olive oil, and fresh herbs.
This fresh Farro salad includes a lot of simple ingredients, but still packed full of fresh flavor.
Try it alone or paired with this Salmon sheet pan dinner!
What is Farro?
Farro is an ancient whole grain that is derived from wheat. Farro is also known as Emmer (the most common variety) and is made in Italy.
The other two varieties are more commonly known as Spelt and Einkorn.
Farro is packed full of nutrients – fiber, protein, good source of antioxidants, and B vitamins.
Since Farro gets it roots from Italy, it makes a great addition to the Mediterranean diet.
How to Cook Farro
When cooking Farro, you want to be careful not to over or under cook it. It should have the consistency that is tender, but not mushy. It will have a slight bite to it – kind of like a properly cooked pasta.
To cook Farro, you will use a 2-1 ratio. So it will be about 1 cup of Farro to 2 cups of water.
Add 1 cup of Farro and 2 cups of water to a pot and bring to a boil. Add a lid to your pot and reduce to a simmer.
Cook for approximately 20 minutes. And drain any extra liquids.
Mediterranean Farro Recipe
- 1 cup organic pearled Farro
- 2 cups of water
- Juice from 1 lemon (fresh squeezed, not bottled!)
- 1 cup halved cherry tomatoes
- 2 tablespoons fresh basil, finely chopped
- 1/2 tablespoon of fresh mint, finely chopped
- 1/4 cup high quality extra virgin olive oil
- 1/4 teaspoon garlic powder
- salt & pepper to taste
- Add farro and water to a pot on stovetop and bring to a boil.
- Once it is boiling, lower to a small simmer and add a lid to the pot.
- Cook for about 20 minutes until done (see note).
- Drain Farro and allow to cool.
- While Farro is cooling, start preparing the vinaigrette dressing.
- In a bowl, mix together the olive oil, fresh squeezed lemon juice, chopped fresh basil & mint, and the garlic powder.
- Slice the cherry tomatoes in half.
- Add cooled farro, tomatoes, and vinagrette dressing to a large bowl and give it a gentle stir to combine all ingredients.
- Salt & pepper to your preference.
- When Farro is cooked, it will be soft, but not mushy and have a slight bite to it. If it needs more cooking time, you can adjust up a few minutes. But be careful not to overcook! If the water gets too low, add a little bit more.
- Cucumber and cooked chicken makes great additions to this salad if you are looking for more variety!
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Amount Per Serving: Calories: 166 Total Fat: 9g Saturated Fat: 1g Trans Fat: 0g Unsaturated Fat: 8g Cholesterol: 0mg Sodium: 79mg Carbohydrates: 19g Fiber: 3g Sugar: 7g Protein: 3g
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