This Mediterranean farro salad is packed with chewy and nutty farro, hearty kidney beans, and crisp veggies, tossed with feta in a light and fresh homemade vinaigrette. A visually stunning salad that tastes incredible and is super healthy too. Perfect as a side or main course, and amazing for picnics or barbecues!!
Come spring, I crave all things light and refreshing and this farro salad is right at the top of my list. With a medley of colors, textures and flavors - chewy farro, crisp and colorful veggies, sweet and chewy cranberries are all tossed in a bright and fresh vinaigrette for an incredible salad that is an outright winner!!!
Farro can be cooked on the stove or in an Instant Pot. I prefer Instant Pot as the cooking process is faster, completely hands-off, and yields consistent results every time. In the meantime, I can prep the veggies and the vinaigrette.
What is farro?
Farro is an ancient whole grain wheat that looks quite similar to barley. It has a wonderful chewy texture and a rich nutty flavor that goes perfectly in salad, soups, and sides. Since it comes from the wheat family, it's not gluten-free.
There are a few varieties of farro available in stores and the cook time varies accordingly.
- Whole farro - the grain here is entirely intact and has the longest cook time with a chewier texture when cooked.
- Pearled or Semi-pearled farro - some or most of the bran has been removed and the cook time is slightly less with less chewy texture when cooked.
- 10 minute farro - precooked and takes the least amount of time to cook.
Is farro healthy?
Farro is a super healthy grain. It's packed with protein (with 7 grams of protein per serving), dietary fiber (with 7 grams of fiber per serving), magnesium, zinc, and B vitamins. It's a heart-healthy grain that's naturally low in fat and cholesterol. Besides, it makes for a great alternative to refined grains like white rice. All the more reason to incorporate this nutrition powerhouse in your diet.
Ingredients
To make this hearty salad, you will need :
- Farro - You can easily find it in your local grocery store near the rice section. You can sub with barley, wheat berries, wild rice, or bulgur wheat if you can't find farro.
- Veggies - I have used the classic Mediterranean veggie medley of cucumber, red onions, roasted red peppers, and grape tomatoes. Gives so much flavor, color, and texture to this salad.
- Sundried tomatoes - gives a subtle tanginess.
- Olives - Use kalamata olives or any variety on hand.
- Cranberries - for added sweetness and chewy texture.
- Feta - Gives the salad a savory saltiness and creamy deliciousness that takes this salad to a whole new level. Goat cheese is another great alternative. Skip cheese if vegan.
- Kidney beans - Makes the salad more wholesome with added protein.
- Vinaigrette - An easy vinaigrette made with EVOO, red wine vinegar, fresh lime juice, brown sugar, dried oregano, garlic powder, salt, and pepper.
- Herbs - I have used a mix of parsley and basil, they add a fresh bright flavor to this salad.
How to make farro salad?
This refreshing and healthy farro salad comes together in a few easy steps in no time!!!
- Cook farro in Instant Pot (pressure-cook time depends on the type of farro used, specifics in the instructions below) or on stovetop as per package directions.
- While farro is cooking, prep the veggies and the vinaigrette.
- Toss together cooked farro, vegetables, cranberries, and vinaigrette in a large bowl. Top with feta, herbs, and serve at room temperature or chilled. Enjoy!!!
Why we love this Mediterranean farro salad?
- Hearty, filling, and yummy.
- Great source of fiber, proteins, and other nutrients like zinc and magnesium.
- Can be enjoyed as a complete meal or as a wholesome side at home or barbecue and picnics.
- Vegetarian and vegan friendly (simply skip feta)
- Full of fresh and bright flavors.
- Quick and easy to put together.
- Makes for excellent leftovers
Ingredients
For the salad
- 8oz uncooked farro
- ½ cup jarred roasted red pepper, drained, rinsed, and diced
- 1 cup cooked red kidney beans
- 1 cup cucumber, diced
- ½ cup grape tomatoes, sliced
- ½ cup feta, crumbled (skip if vegan)
- ¼ cup sun dried tomatoes
- ¼ cup olives, sliced
- ¼ cup dried cranberries
- ¼ cup red onions, thinly sliced
- ¼ cup basil, chopped
- ¼ cup parsley, chopped
Vinaigrette
- 2 tablespoons extra virgin olive oil
- 2 tablespoons red wine vinegar
- 2 tablespoons lime juice
- ½ teaspoon garlic powder
- ½ teaspoon dried oregano
- 1 teaspoon brown sugar or maple syrup
- ½ teaspoon salt or as per taste
- ¼ teaspoon freshly cracked black pepper
Instructions
STEP 1 - Cook the Farro
Instant Pot
- Rinse farro thoroughly. Drain and add farro along with 3.5 cups of water and ½ teaspoon salt to the inner pot. Close the lid.
- Pressure Cook time varies depending on the variety of farro used.
- 10 minute Farro - Pressure cook at LOW for 1 min. Manually release the pressure after 4 minutes.
- Pearled and Semi-pearled Farro - Pressure Cook at HIGH for 8 minutes followed by a Quick Pressure Release.
- Whole Farro - Pressure Cook at HIGH for 10 minutes. Manually release the pressure after 5 minutes.
3. Once done, drain any remaining liquid.
Stovetop
Rinse, drain and cook farro in a large pot of salted water as per package directions. Make sure to cover the pot with the lid while cooking. Once done, drain any remaining liquid.
STEP 2 - Make the Vinaigrette & Prep the Veggies
In the meantime, in a small bowl, whisk together vinaigrette ingredients - EVOO, lime juice, red wine vinegar, garlic powder, oregano, brown sugar, salt, and pepper. Whisk until well combined.
STEP 3 - Assemble
In a large bowl, toss to combine cooled farro, dressing, and the rest of the salad ingredients - grape tomatoes, cucumbers, sundried tomatoes, olives, cranberries, kidney beans, roasted red pepper, onions, parsley, and basil. Sprinkle feta on top and serve chilled!!
Recipe Notes
- Add nuts of your choice for an extra crunch.
- Cook farro in vegetable broth to add more flavor.
- Cut all your veggies small and of the same size so that they blend wells with farro.
- The leftovers stay fresh in an airtight container in the refrigerator for up to 3-4 days.
