Healthy Lunch Farro Salad

Name: Healthy Lunch Farro Salad
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 1 cup farro; 2 cups water; 1 cucumber, diced; 1 bell pepper, diced; 1 cup cherry tomatoes, halved; 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; 1 teaspoon Dijon mustard; Salt and pepper to taste

Highlighted under: Lightly Delicious

I love preparing a Healthy Lunch Farro Salad for a nourishing and satisfying midday meal. The nutty flavor of farro combined with fresh veggies and a zesty dressing makes for a refreshing dish that keeps me energized throughout the day. I often experiment with different ingredients depending on what’s in season, but I can assure you that this salad is always a winner in my kitchen. Plus, it can be made in advance, making it an ideal option for busy weekdays.

Created by

Elara Whitfield

Last updated on 2026-01-06T10:43:17.263Z

When I first tried making farro salad, I was pleasantly surprised by the chewiness of the grains and how well they absorbed flavors. It was a game-changer! I discovered that toasting the farro before boiling it gives an extra depth of flavor, and now I don’t skip this step. The fresh vegetables provide a wonderful crunch, and the dressing is super light yet zesty, making this ideal for any time of the year.

Another tip I've learned is to let the salad sit for at least 15 minutes after mixing to allow all the flavors to meld together. This makes a significant difference in taste! You can also customize it with different herbs or proteins like chickpeas for added texture. This salad is not only delicious but also packed with nutrients.

Why You'll Love This Recipe
Nutty farro adds a delightful chewiness to every bite
Loaded with vibrant veggies for a burst of flavor and nutrients
Versatile and easily customizable to suit your taste!

Key Techniques for Cooking Farro

Cooking farro requires attention to detail to achieve the perfect texture. Toasting the grains in a medium saucepan for 3-4 minutes enhances their nutty flavor, contributing to a richer final dish. When adding water, ensure it's at a rolling boil to help the farro cook evenly. Covering the saucepan retains moisture and heat, allowing for the grains to become tender within about 30 minutes. The final step of draining any excess water will prevent the salad from becoming soggy.

If you're aiming for a more defined chewiness, you can adjust the cooking time slightly less than the suggested 30 minutes. Nonetheless, it's crucial to check for doneness, as overcooked farro can turn mushy, losing its delightful texture. Alternate cooking methods include pressure cooking—this can cut the cooking time significantly to about 10 minutes while maintaining the quality of the grains.

Variations and Customizations

This Healthy Lunch Farro Salad is incredibly versatile. Feel free to swap in seasonal vegetables like asparagus in spring or roasted sweet potatoes in autumn for an interesting twist. You may also experiment with protein additions such as grilled chicken, chickpeas, or even quinoa to enhance the dish’s nutritional profile while keeping it filling. Adding nuts like almonds or walnuts will introduce a fantastic crunch, complementing the chewy farro.

For those wanting to change the flavor dimensions, consider incorporating different herbs or a sprinkle of spices. Fresh basil or mint can brighten the salad, while adding a pinch of cumin or smoked paprika can give it a Mediterranean twist. The salad's base can also be transformed using grains like barley or bulgur if you're looking for a change, each bringing its own unique flavor and texture.

Ingredients

Gather these fresh ingredients for your Healthy Lunch Farro Salad:

Salad Ingredients

1 cup farro
2 cups water
1 cucumber, diced
1 bell pepper, diced
1 cup cherry tomatoes, halved
1/4 red onion, finely chopped
1/4 cup fresh parsley, chopped
1/4 cup feta cheese, crumbled

Dressing Ingredients

3 tablespoons olive oil
2 tablespoons lemon juice
1 teaspoon Dijon mustard
Salt and pepper to taste

Once you've gathered everything, you're ready to create a delicious and healthy meal!

Instructions

Follow these simple steps to make your Healthy Lunch Farro Salad:

Cook the Farro

In a medium saucepan, toast the farro over medium heat for about 3-4 minutes. Then add water and bring to a boil. Reduce heat, cover, and simmer for 30 minutes or until tender. Drain any excess water and let cool.

Prepare the Vegetables

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

Make the Dressing

In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, salt, and pepper until well combined.

Combine Ingredients

Once the farro has cooled, add it to the bowl of chopped vegetables. Pour the dressing over the salad and mix well. Gently fold in the feta cheese.

Serve

Let the salad sit for at least 15 minutes before serving. This will enhance the flavors. Enjoy your Healthy Lunch Farro Salad!

This salad stores well in the refrigerator for up to 3 days, making it perfect for meal prep!

Pro Tips

Feel free to add other favorite ingredients like olives, walnuts, or different herbs to personalize your salad.

Make-Ahead Tips

One of the best aspects of this salad is its make-ahead potential. You can prepare the farro a day in advance and store it in the refrigerator. This not only saves time but allows the flavorful dressing to marry with the vegetables when combined before serving. Just ensure you store the salad components separately if you’re making them ahead, as combining too early can lead to wilting vegetables.

To keep your vegetables fresh, chop them no more than a few hours prior to serving. However, if you plan to have leftovers the next day, feel free to mix in the feta cheese right before serving to maintain its texture and flavor.

Serving Suggestions

When serving your Healthy Lunch Farro Salad, consider pairing it with a light protein source like grilled shrimp or chicken for a more filling meal. It works beautifully as a side dish for barbecued meats, making it a fantastic addition to summer gatherings. A bed of mixed greens can also serve as a lovely base for this salad, adding extra nutrition and visual appeal.

Presentation is key, so consider serving it in a clear bowl to showcase its vibrant colors. A sprinkle of additional parsley and a wedge of lemon can make for an inviting look while allowing guests to add a burst of citrus right before eating, enhancing the flavor profile of the dish.

Questions About Recipes

→ Can I make this salad ahead of time?

Absolutely! This salad can be made in advance and stored in the refrigerator for up to 3 days.

→ Is farro gluten-free?

No, farro contains gluten. If you're looking for gluten-free options, try quinoa or brown rice.

→ Can I add protein to this salad?

Yes! Grilled chicken, chickpeas, or tofu work great with this salad for added protein.

→ What can I substitute for feta cheese?

You can use goat cheese or skip the cheese altogether for a dairy-free option.