Farro is a delicious grain that makes for an easy meal. This farro salad recipe is full of fresh Mediterranean flavors.

Juicy tomatoes, crisp cucumbers, onions, and feta cheese all tossed in a simple dressing with a favorite grain.

top view of Mediterranean Farro Salad on a plate

This dish can be made ahead of time and enjoyed as a meatless main dish, a great lunch or a hearty side.


FARRO Farro is a healthy whole grain that is similar in texture to barley. If farro isn’t available, this salad tastes great with almost any grain. Try quinoa, barley, or even bulgur wheat or wheat berries. Brown rice is also a good substitute.

VEGETABLES Fresh veggies including onions, tomatoes, cucumbers, give this salad color and crunch.  Swap out the spinach for kale or even arugula.

DRESSING The dressing for farro salad is quick homemade dressing. Sub out your favorite bottled Greek or balsamic vinaigrette.

ingredients to make Mediterranean Farro Salad

How to Make Farro Salad

Super easy to put together, farro salad can be ready (without chilling,) in half an hour!

  1. Cook farro per recipe below. While farro is cooking, prepare vegetables.
  2. Add dressing ingredients to a mason jar and shake to blend.
  3. Combine farro, vegetables, and dressing in a serving bowl. Cover and chill, then garnish and serve.

ingredients to make a Mediterranean Farro Salad in a glass bowl

Make it a Meal

This farro salad is hearty and filling making it a great meal as is. If you’d like to top it with protein, try one of the following:

pouring dressing on Mediterranean Farro Salad


  • This salad makes for amazing leftovers and will keep about 4 days.
  • The tomatoes/cucumbers will soften slightly. If making this ahead, use small tomatoes and keep them whole.
  • Add fresh herbs or fresh veggies when serving.
  • This recipe does not freeze well. If you’d like to prepare ahead, cook extra farro and freeze it. Once thawed, you can add all of the remaining ingredients.

Great Grains

Did you enjoy this Mediterranean Farro Salad? Be sure to leave a rating and a comment below! 

Mediterranean Farro with dressing over top on a white plate
5 from 7 votes↑ Click stars to rate now!
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Mediterranean Farro Salad

This Farro Salad is crisp & colorful. Full of fresh veggies and hearty farro, this salad is sure to be a family favorite!
Prep Time 20 minutes
Cook Time 15 minutes
Chill Time 1 hour
Total Time 1 hour 35 minutes
Servings 4


  • ¾ cup farro uncooked
  • 2 cups grape tomatoes halved
  • 2 cups English cucumber diced
  • 1 cup fresh spinach roughly chopped
  • cup sundried tomatoes packed in oil drained
  • cup feta cheese crumbled
  • ¼ cup red onion thinly sliced
  • 2 tablespoon fresh parsley finely chopped


  • ¼ cup olive oil
  • 1 tablespoon Dijon mustard
  • 1 tablespoon fresh lemon juice
  • 1 tablespoon red wine vinegar
  • 1 teaspoon honey
  • 1 clove garlic minced
  • salt & pepper to taste


  • Place farro in a large pot of salted water. Bring to a boil, reduce heat to a simmer and cook until farro is tender, about 14-16 minutes. Drain well and rinse with cold water.
  • While farro is cooking, prepare vegetables. Place all dressing ingredients in jar and shake well.
  • Combine cooled farro, dressing, and vegetables in a bowl. Toss well and refrigerate for 1 hour.
  • Garnish with feta cheese and serve chilled.


Leftover Farro Salad can be stored in an airtight container in the fridge for up to 4 days. 
5 from 7 votes

Nutrition Information

Calories: 342 | Carbohydrates: 40g | Protein: 8g | Fat: 18g | Saturated Fat: 4g | Cholesterol: 11mg | Sodium: 223mg | Potassium: 569mg | Fiber: 8g | Sugar: 6g | Vitamin A: 1718IU | Vitamin C: 28mg | Calcium: 103mg | Iron: 2mg

Nutrition information provided is an estimate and will vary based on cooking methods and brands of ingredients used.

Course Appetizer, Lunch, Salad, Side Dish
Cuisine American, Mediterranean

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Holly is a wine and cheese lover, recipe creator, shopping enthusiast and self appointed foodie. Her greatest passion is creating in the kitchen and making deliciously comforting recipes for the everyday home cook!
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Recipe Rating


    1. Brussel sprouts would be delicious, or you could try celery, green beans, or zucchini! Enjoy.

  1. A 5* Salad, as far as we’re concerned! We LOVE Farro most of all, but everything else in this (particular) Salad is also what we usually incorporate into our other Salads every day. There’s no dinner served at our table, which doesn’t include a side salad in some form. Delicious – thanks Holly.5 stars