Gimme Some Oven

Mediterranean Farro Salad

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Mediterranean Farro Salad -- this simple dish is quick and easy to whip up, and full of the best flavors! |

The weather outside is finally gorgeous. The sunshine is stretching well into the evening. The walking paths in my neighborhood are teeming with happy exercisers. And I have been working out this month…inside.

This should not be so.

Here’s the thing, though, my elliptical is inside. And more importantly, my Netflix with House Of Cards is hooked up to it inside. And as much as I love going on long walks outside by the river near downtown KC after work, I have to admit, I am way more interested in those symphonic timelapse views of DC right now. And as much as I love running into friends in my neighborhood on walks, I am way more interested in people-watching the politicians cruising in and out of Frank Underwood’s office. Oh yes, three years late to the show, I am now 100% hooked.

The great side effect of marathon-watching the show is that I am getting in fantastic shape lately! I mean, let’s be real, I’ve never been one of those people who really looks forward to working out each day. But I must tune in to see if the pieces of Frank’s latest conniving schemes are going to fall into place, and watch Claire’s poised and ultra-calculated response, and root for Doug to make better decisions, wish that I had my own Meechum to follow me around…

Yeah, I’d say this show beats a personal trainer for me. Haven’t missed a day. :)

Well, the other good news about spending so much time with the Underwoods is that all of this extra working out is propelling me to want to eat more healthy food to go along with it. So when I was craving a Greek gyro the other day, I decided to instead pull out some farro and whip up a chopped Mediterranean salad. It was easy, it was colorful, it was healthy, and I like to think it’s something Claire would dive into after a jog around the Capitol…eh?

Mediterranean Farro Salad Recipe | 1-Minute Video

Mediterranean Farro Salad -- this simple dish is quick and easy to whip up, and full of the best flavors! |

The key ingredient to this salad, of course, is one of my favorite grains of late — farro.

I have been stocking this stuff in my pantry as much as quinoa. And while it’s not gluten-free like quinoa, I am such a fan of it. It’s chewy, it’s nutty, it’s extra tasty when cooked in broth (like quinoa), and it goes perfectly in this salad!

With it, I added some roasted red peppers, sun-dried tomatoes (since fresh tomatoes still aren’t quite in season), red onion (or shallot), fresh parsley, cucumber, and lots of feta cheese.
Mediterranean Farro Salad -- this simple dish is quick and easy to whip up, and full of the best flavors! |

Toss them all together with a quick and easy Greek vinaigrette. (I went easy on the vinaigrette portion to cut down on calories with this recipe.)

Mediterranean Farro Salad -- this simple dish is quick and easy to whip up, and full of the best flavors! |

Whoosh!Mediterranean Farro Salad -- this simple dish is quick and easy to whip up, and full of the best flavors! |

And within minutes, this fresh and delicious and healthy Mediterranean Farro Salad is ready to go.

Mediterranean Farro Salad -- this simple dish is quick and easy to whip up, and full of the best flavors! |

This recipe works perfectly as a side dish that you can serve with dinner, or if you’re grilling out or at a potluck. Or it is also plenty filling as a main course, especially after a nice workout on the elliptical. ;)  Feel free to add in some grilled chicken or shrimp if you’d like, or just serve it meatless as is. I promise, it’s a keeper.

Cheers to healthy eating, and finally catching up on those shows that “everyone” is talking about… :)


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Mediterranean Farro Salad

  • Prep Time: 10 minutes
  • Cook Time: 15 minutes
  • Total Time: 25 minutes
  • Yield: 6 -8 servings 1x


This Mediterranean Farro Salad is filled with fresh ingredients, lots of chewy delicious farro, and it’s tossed with a light Greek vinaigrette. Perfect as a side dish or main course, and for taking with you to a potluck!



Salad Ingredients:

  • 3 cups chicken or vegetable stock
  • 1 cup uncooked farro, rinsed and drained
  • 1 large cucumber, seeded and finely-diced
  • 2/3 cup finely-diced roasted red peppers
  • 1/2 cup finely-diced sun-dried tomatoes
  • 1/2 cup crumbled feta cheese
  • half of a small red onion, finely diced (about 2/3 cup)
  • 1/4 cup finely-chopped fresh parsley
  • Greek vinaigrette (see ingredients below)

Greek Vinaigrette Ingredients:

  • 3 Tablespoons olive oil
  • 1 Tablespoon freshly-squeezed lemon juice
  • 1 Tablespoon red wine vinegar
  • 1/4 teaspoon dried oregano
  • pinch of garlic powder
  • pinch of salt
  • pinch of black pepper


To Make The Salad:

  1. Stir together stock and farro in a medium saucepan, and cook according to package instructions until al dente.  Remove from heat, and drain off any extra stock once the farro is cooked.  Let farro cool for at least 10 minutes.
  2. Transfer farro to a large mixing bowl, and add in remaining ingredients, including the vinaigrette.  Toss until combined.
  3. Serve immediately, or cover and refrigerate for up to 2 days.

To Make The Greek Vinaigrette:

  1. Whisk all ingredients together until combined.  Use immediately.

Mediterranean Farro Salad -- this simple dish is quick and easy to whip up, and full of the best flavors! |

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92 comments on “Mediterranean Farro Salad”

  1. The hubs and I have been TRYING to find a new show to watch, and maybe we will have to try this House Of Cards (see I am even more behind than you!)
    I also have yet to try farro (I live under a rock) so this post is bursting with new and delicious ideas! Pinned!

  2. Quinoa doesn’t stand a chance next to farro in my book. I love when you cook with ancient grains! Congrats on getting in shape girl – keep it up!

  3. Umm that sounded weird. You’re already IN shape. Better shape? Hotter than you already are? You know what I meant. ;-)

  4. I love salads like this that can be saved for weekday lunches!! This sounds awesome!

  5. I look forward to my daily workouts so I can zone out to my favorite shows! So glad you are watching HofC! It is SO good! 

  6. Oh I’m OBSESSED with HOC. Boyfriend and I watched Season 3 in 2 days!! And way to kill two birds with one stone!

  7. yumm so many summer vibes!!!

  8. Yum! Mediterranean food is my fave! I was a little bit late to the HOC party also, but now I can’t get enough!
    xx Claire

  9. This is so pretty, Ali! I really need to get on the farro bandwagon. It looks so hearty and delicious!

  10. Oh, Claire… I am somewhat (but only slightly) bothered by how much I would like to emulate her. (Eek!) She brings classy conniving to a whole new level. [Admission: after we first started watching HOC, I started wearing only neutral colors, a simple ring and a watch. And would often ask my husband, “What would Claire wear?”] 

    Adding farro to my summer salad must-try list right now…..

    • I know, she may be evil, but she’s one classy lady! And oh my gosh, you have me laughing at your neutral colors, minimalist jewelry thing! lol I feel like Claire whenever I wear my sleek black zip-up track jacket for working out ; ) haha Hope you love the farro!

  11. Love a good Mediterranean salad, because like you said they can be used in tons of ways! 

    Josh – The Kentucky Gent

  12. I’m crazy for salads and Mediterranean food. Specially, I love tossing a salad when crave for something indulgent :) This salad is sure making to my dinner table soon :) thanks for sharing.

  13. I didn’t have sun dried tomatoes and was to lazy to roast the peppers, so I de-seeded the tomatoes and just diced an orange bell pepper. It was amazing that way, too!

    Every recipe I have made from your blog has been a “keeper”. Thank God, because my kids are really sick of my go-to meals! Thank you!

    • Aww thanks Catherine, that’s so sweet! We’re happy you liked this recipe, and that you’re a fan of the blog — thanks for reading! :)

  14. Amazing! Added grilled chicken, cherry tomatoes and a bunch of kale and turned it into a hearty meal!

  15. I always try to find alternatives to eat more vegetables and better eating habits. Your pictures are colourful and makes everything worth drooling for. 

    Thank you for posting this recipe! Ill be sure to use the hashtag. Considered this a saved post! 

  16. Very nice recipe! Thanks!

  17. I found myself the salad of my dreams!

  18. My daughter made the mediterranean farro salad I like it very much

  19. I have never tasted farro. I’ve never seen it in my local store. Is it hard to find? Also, how long does it take to cook?

    • You should be able to find farro in the rice section (near the quinoa, usually). It takes about 30 min to cook. We hope this helps!

  20. Oh, this was yummy – first time I’ve tried farro. I also added diced avocado, which worked pretty well. Thanks for the recipe – definitely a do-over!

  21. I made a similar dish a few times and even soups. Farro is just an amazing cereal. I usually buy it when I am over to Italy as it is cheaper. I love the look of your salad, so fresh and healthy! I am going to make this very soon! Thanks for the lovely recipe :-)

  22. That salad looks soooo delicious. I also love adding roasted red peppers to the salads I make. I’m sure I’ll greatly enjoy this exquisite Mediterranean taste. 
    P.S. House of Cards is a great choice ;)

    • Thanks Kelly — we hope you love it! And we’re big fans of roasted red peppers and they would be a killer addition to this! :)

  23. Are the roasted red peppers in a jar? 

  24. What else would this work with in place of farro? I have a hard time finding it at my grocery store. Lots of quinoa, barley and couscous…

    • Honestly you could use just about any grain — but we think barley, freekeh, or Israeli couscous would work the best! We hope you enjoy! :)

  25. how many calories does the Mediterranean Farro salad have? Some one asked me and i could not find it on your website.

    • Hi Kamal! We’re sorry but we are unsure of the nutrition facts/amount of calories in this recipe. We currently are not publishing nutrition facts on the site, as the nutrition calculators available are not 100% accurate, and we never want to publish anything that might be misleading. However, a lot of our readers love the My Fitness Pal nutrition calculator, so feel free to try that for an estimate. We hope that helps!

  26. Mediterranean food is love! Will definitely try this. Thank you for sharing Ali. :)

  27. This was delicious – heavy on the veggies with nice farro chewiness.  I used a chopped zucchini instead of the cucumber, and fresh bell pepper instead of roasted.

    I am guessing you could try this with barley if you couldn’t find farro?

    • We’re so glad you enjoyed it Rebecca! And yes, we think you could try this with barley instead of farro. You could also use bulgur/cracked wheat if you wanted.

  28. I’ve made this a couple of times. Very delicious. Thanks for sharing!

  29. This salad was as easy to make as the recipe described and delicious! We all agreed it tasted a lot like tabouli with farro beans which was a delicious way to enjoy some whole grains. Thanks for the recipe! Ps, we’re all HoC fans, too!

  30. Looks amazing! Do you have nutrition information?

    • Thank you, Rachel! Unfortunately we do not. We currently are not publishing nutrition facts on the site, as the nutrition calculators available are not 100% accurate, and we never want to publish anything that might be misleading. However, a lot of our readers love the My Fitness Pal nutrition calculator, so feel free to try that for an estimate. We hope that helps!

  31. Made this for a cold side for Easter. Turned out really nice. Very healthy and delicious. To save time I used my spiralizer to cut the onion and cucumbers. Thanks!

  32. LOVE this recipe! Travels well too, a major plus :)

  33. Hi! How many servings would you say this is?

  34. This was delicious! Thank you so much for sharing this recipe! I was almost too lazy to roast the bell peppers but I’m sure glad that I did. This was a yummy dinner for me and I think it would make and excellent side dish at a barbecue!

  35. My new favorite recipe. Totally love it!!

  36. Yum. I made it for dinner tonight. It looked just exactly like the pictures and was delicious.

  37. This is seriously so good. And, so easy to make. I made a batch of it on a Sunday to take to work for the week for lunches. So filling and satisfying. For a dinner, I would consider adding some grilled salmon or chicken. But, any way you eat it, it is so damn good.

  38. Hi i was wondering if you had the nutritional value for this dish. It was amazing!

  39. Love love it … Delicious by itself or as a side for dinner. Have made it numerous times and it’s always a hit

  40. Super yummy and easy to make. It received rave reviews!

  41. This is seriously delicious! I wanted to make a farro vegetable salad for the 4th, and I’m SO happy I chose your recipe! I did substitute halved grape tomatoes for the sundried ones (because, hello, summer tomatoes!). The vinaigrette was so fresh and light tasting and just perfect for this salad. We all ate extra helpings because it is just so good! Thank you very much for this delightful recipe!

  42. Love this farro salad! So good, thanks for great recipes:)

  43. This was amazing!!! I will definitely be making it again…and again…and again

  44. I have made this salad many times. Often I use a mixture of Farro, Spelt and quinoa as grains (cooked in chicken broth). I use cilantro instead of parsley, red onion, lower sugar dried cranberries (1/4 cup) and toasted pine nuts (1/4 cup) and enjoy hearing the rave reviews and requests for my recipe.

  45. Made this for my family and coworkers….everyone loved it!

  46. Excellent and easy recipe. I sautéed the onions then added fresh red bell pepper. At the end I added a clove of garlic. I kept the tomatoes and cucumber raw and added them last. The dressing was just right :) I will make this again.

  47. We make this at least every few months. Great for meal prep and even my 7 year old LOVES it! Thak you so much

  48. everyone at our gathering loved it and asked how to make this recipe!

  49. Absolutely delicious! The farro makes it so hearty, it’s like a meal in itself. Everyone in the family loves it – even the picky eater. I’ve made it for many a potluck and have always been asked for the recipe before I leave!

  50. I served this salad to my family two nights ago (hot outside). They are all male, ranging from elementary school to adult. I heard “Wow!” more than once and all of them had several helpings. I also enjoyed it. I followed the recipe almost exactly – didn’t have red wine vinegar so I used rice vinegar. Still good. Thank you for such a fabulous, easy to make recipe! This is what we call a “keeper.”