Healthy Lunch Farro Salad

Name: Healthy Lunch Farro Salad
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 4 servings
Ingredients: 1 cup farro, rinsed; 2 cups water; 1 cup cherry tomatoes, halved; 1 cucumber, diced; 1 bell pepper, diced; 1/4 red onion, finely chopped; 1/4 cup fresh parsley, chopped; 1/4 cup feta cheese, crumbled; 3 tablespoons olive oil; 2 tablespoons lemon juice; Salt and pepper to taste

Highlighted under: Wellness Inspiration

I absolutely love preparing this Healthy Lunch Farro Salad as it brings together a perfect balance of flavors and textures. Farro is a fantastic grain that provides a nutty taste and chewy texture, making it the ideal base for a vibrant salad. I enjoy pairing it with fresh vegetables and a zesty dressing, which not only enhances its nutritional benefits but also makes it incredibly satisfying. It’s a flexible recipe that you can adapt based on seasonal ingredients or personal preferences, allowing for endless variations.

Created by

Esmeray Collins

Last updated on 2026-01-12T06:21:34.312Z

When I first tried making a farro salad, I was amazed by how well the nutty grain complemented fresh ingredients like cherry tomatoes and cucumbers. The crunchiness of the veggies paired with the chewy farro created a delightful texture that I just couldn't get enough of. It quickly became a staple in my meal prep routine!

One of my favorite tips is to let the salad sit for a bit after dressing it. This allows the farro to absorb the flavors more deeply, enhancing the overall taste. Trust me, waiting an extra ten minutes makes all the difference!

        Why You Will Love This Salad
        Nutty and chewy farro adds a delightful texture
Packed with fresh vegetables for a burst of flavor
Versatile and easy to customize for any palate

      

Understanding Farro

Farro is an ancient grain that not only contributes a nutty flavor but also offers a chewy texture, making it an excellent base for salads. When cooked properly, it should remain slightly al dente, providing a satisfying bite with each forkful. For the best results, always rinse farro before cooking to remove any dust or debris, and consider soaking it for a couple of hours prior to cooking, which can help reduce cooking time and enhance its nutty flavor.

In this salad, the farro absorbs the dressing beautifully while maintaining its structure, which prevents the salad from becoming soggy. If you prefer a faster option, look for quick-cook farro varieties available in many stores, which can cut your cooking time nearly in half, yet still deliver great taste and texture.

Vegetable Choices and Customization

The combination of cherry tomatoes, cucumbers, bell peppers, and red onion creates a colorful and nutritious filling for this salad. Tomatoes bring sweetness and juiciness, while cucumbers contribute a refreshing crunch. Feel free to swap in seasonal vegetables like roasted zucchini or blanched asparagus for a different flavor profile; just be mindful of the textures to ensure they complement the hearty farro.

Herbs can also elevate the flavor of your salad. In addition to parsley, try adding fresh basil or mint for an aromatic boost. If you’re looking for added protein, you could mix in chickpeas or grilled chicken. These additions will enrich the salad and make it even more filling!

Storage and Serving Suggestions

This Healthy Lunch Farro Salad can be stored in an airtight container in the refrigerator for up to four days. The flavors will actually deepen as it sits, making it ideal for meal prepping. If you plan to make it in advance, consider adding the feta cheese just before serving to avoid it becoming too soft or crumbly during storage.

For serving, this salad is versatile enough to be served as a side dish, a light lunch, or even topped with grilled shrimp or chicken for a complete meal. A sprinkle of extra lemon juice or a dash of red pepper flakes can also add a burst of freshness or a hint of heat if you enjoy a little kick.

Ingredients

Gather these ingredients to create your Healthy Lunch Farro Salad:

Ingredients

1 cup farro, rinsed
2 cups water
1 cup cherry tomatoes, halved
1 cucumber, diced
1 bell pepper, diced
1/4 red onion, finely chopped
1/4 cup fresh parsley, chopped
1/4 cup feta cheese, crumbled
3 tablespoons olive oil
2 tablespoons lemon juice
Salt and pepper to taste

Make sure all ingredients are prepped before starting your salad assembly!

Instructions

Follow these steps to prepare your Healthy Lunch Farro Salad:

Cook the Farro

In a medium saucepan, combine farro and water. Bring to a boil, then reduce heat and simmer for about 20 minutes, or until farro is tender. Drain any excess water and let it cool.

Prepare the Vegetables

While the farro is cooking, chop the cherry tomatoes, cucumber, bell pepper, and red onion. Place them in a large bowl.

Make the Dressing

In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.

Combine Everything

Once the farro has cooled, add it to the bowl with the vegetables. Pour the dressing over the top and toss to combine.

Finish and Serve

Gently fold in the feta cheese and parsley. Serve immediately or let it chill in the fridge for 10 minutes before serving to enhance the flavors.

Enjoy your delicious salad as a healthy lunch option!

Pro Tips

For added protein, consider including grilled chicken or chickpeas. The salad keeps well in the fridge for up to three days, making it perfect for meal prep.

Troubleshooting Cooking Farro

Cooking farro can sometimes lead to a sticky or mushy outcome if not monitored closely. To achieve the perfect texture, check for doneness a few minutes before the recommended cooking time finishes. It should be tender yet firm to the bite. If it becomes too soft, it might be overcooked, which is easily adjustable next time by reducing the cooking time.

If you find your farro absorbing too much water, ensure your heat isn’t too high during cooking; maintaining a gentle simmer is crucial. After cooking, draining any excess water is important, but make sure to do this promptly to prevent the farro from continuing to cook in the residual heat.

Flavor Enhancements

While the lemon dressing offers a zesty punch, you can enhance the flavor further by adding a teaspoon of Dijon mustard to the dressing for depth. This mustard will balance the acidic notes and create a creamy texture that clings to the farro and veggies beautifully.

Another great enhancement involves toasting the farro before cooking to intensify its nutty flavor. Simply dry-toast it in a saucepan over medium heat for about 3-4 minutes until it becomes fragrant. This step adds a delightful depth of flavor and enriches your overall salad experience.

Scaling the Recipe

This farro salad scales up wonderfully, making it perfect for gatherings or meal prep. To double the recipe, maintain the same cooking ratios for the farro but consider increasing the vegetable quantities proportionately. Keep in mind that you may need a larger bowl to mix everything together to accommodate the increased volume.

If you're planning to serve this salad at a large event, try creating a bar-style setup. Prepare the base salad ahead of time and set out additional toppings such as assorted nuts, seeds, or different cheeses, allowing guests to customize their bowls. This not only caters to diverse tastes but also makes serving a breeze!

Questions About Recipes

→ Can I use a different grain instead of farro?

Absolutely! Quinoa, barley, or bulgur can be great substitutions.

→ How can I make this salad vegan?

Simply omit the feta cheese or replace it with a plant-based alternative.

→ Can I prepare this salad in advance?

Yes, you can prepare it in advance. Just store it in an airtight container in the fridge.

→ What other vegetables can I add?

You can add vegetables like spinach, radishes, or carrots for extra crunch and flavor.