5 from 15 votes
Mediterranean Farro Salad
This Mediterranean Farro Salad combines tender cooked farro with a crisp medley of diced cucumber, bell pepper, cherry tomatoes, red onion, kalamata olives, chickpeas, and fresh parsley. A tangy dressing made from olive brine, red wine vinegar, garlic, oregano, and seasonings dresses the salad, highlighting the Mediterranean flavors. The farro provides a chewy texture that balances the fresh vegetables, creating a flavorful and satisfying salad that benefits from time to meld.
Prep Time
15 mins
Cook Time
15 mins
Total Time
30 mins
Servings:
4
to 6
Calories:
477 kcal
Course:
Salad
Cuisine:
Mediterranean
Ingredients
For the dressing:
- 3 tablespoons of water
- 2 tablespoons olive brine
- 1 tablespoon red wine vinegar
- 1 tablespoon garlic granules or powder
- 2 teaspoons oregano dry
- salt to taste
- black pepper to taste
For the Farro:
- 3 cups vegetable broth
- 1 cup farro rinsed and drained, uncooked
- 1 cucumber diced
- 1 red bell pepper diced, or green bell pepper
- 1 pint cherry tomatoes halved
- 1 small red onion diced
- 1 cup kalamata olives halved
- 1 chickpeas or cannellini beans, drained and rinsed, 15.5-ounce can
- 1 cup parsley chopped fresh
Instructions
- In a medium pot, add the vegetable broth, and farro. Cook according to package instructions. Once cooked, transfer the farro to a colander and allow it to sit, and drain any excess liquid.
- While the farro is cooking, in a small jar make the dressing. Mix the water, olive brine, red wine vinegar, garlic granules or powder, oregano, salt, and pepper. Close the lid and shake well until all the ingredients are fully combined. Set aside.
- In a large salad bowl, add the cucumbers, bell pepper, tomatoes, red onions, olives, chickpeas or cannellini beans, and chopped parsley. Add 3 tablespoons of dressing. Mix well and set aside in the refrigerator until the farro has cooled.
- Once the farro is at room temperature, add it to the bowl, add 3 tablespoons of dressing, and mix well. Taste and adjust any salt levels if needed. Mix well and optionally allow it to sit in the refrigerator for 15 to 30 minutes for a more flavorful salad.
Cup of Yum
Notes
- Soak diced red onion in ice water or acidic dressing for 10 minutes to mellow its sharpness.
- Toast farro in a dry skillet or oven before cooking to deepen its nutty flavor.
- Dress the farro while it is warm so it absorbs the dressing better.
- Let the salad sit refrigerated for 30 minutes or longer to allow flavors to meld fully.
Nutrition Information
Calories
477kcal
(24%)
Carbohydrates
86g
(29%)
Protein
18g
(36%)
Fat
9g
(14%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
2g
(12%)
Monounsaturated Fat
5g
(25%)
Sodium
1499mg
(62%)
Potassium
1047mg
(22%)
Fiber
21g
(84%)
Sugar
13g
(26%)
Vitamin A
2572IU
(51%)
Vitamin C
77mg
(86%)
Calcium
158mg
(16%)
Iron
7mg
(39%)
Nutrition Facts
Serving: 4 to 6
Amount Per Serving
Calories 477
% Daily Value*
| Calories | 477kcal | 24% |
| Carbohydrates | 86g | 29% |
| Protein | 18g | 36% |
| Fat | 9g | 14% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 5g | 25% |
| Sodium | 1499mg | 62% |
| Potassium | 1047mg | 22% |
| Fiber | 21g | 84% |
| Sugar | 13g | 26% |
| Vitamin A | 2572IU | 51% |
| Vitamin C | 77mg | 86% |
| Calcium | 158mg | 16% |
| Iron | 7mg | 39% |
* Percent Daily Values are based on a 2,000 calorie diet.