The Mediterranean Farro Salad is the definition of advanced peasant food: simple ingredients, expertly combined. It moves beyond standard pasta or quinoa, utilizing farro, an ancient grain, as the centerpiece. Farro offers a unique, satisfyingly chewy and toothsome texture and a deep, nutty flavor that stands up beautifully to intense ingredients like briny olives, salty feta, and sun-dried tomatoes.
Our goal here isn’t just to mix ingredients; it’s to create synergy. We’ll start with the non-negotiable step of cooling the farro properly, then layer in vibrant, contrasting textures—creamy, crunchy, and savory—before finally binding it all together with an emulsified Red Wine Vinegar and Dijon Vinaigrette. The resulting salad is perfect as a sophisticated side or a hearty, standalone vegetarian meal.
🎯 QUICK FACTS TABLE
| Component | Time Estimate |
|---|---|
| Prep Time | 12 minutes (Chopping vegetables) |
| Active Cook Time | 25 minutes (Farro cooking time) |
| Chill Time | 15 minutes (MANDATORY for farro) |
| Total Time | 52 minutes |
| Servings | 4-6 generous servings |
| Difficulty | Medium (Due to specific cooking time of the grain) |
📝 INGREDIENTS SECTION
For the Hearty Grain Base
- 1 cup Semi-Pearled Farro (Rinsed thoroughly)
- 3 cups Vegetable Broth or Water (Broth preferred for flavor)
- 1 tsp Kosher Salt
- 1 tbsp Olive Oil (For post-cooking)
The Mediterranean Mix (Contrasting Textures)
- 1/2 cup Feta Cheese (Cubed or crumbled; use block feta in brine for best quality)
- 1/2 cup Kalamata Olives (Pitted and roughly chopped)
- 1/2 cup Sun-Dried Tomatoes (Oil-packed, drained, and sliced thinly)
- 1/2 cup Red Bell Pepper (Finely diced, for sweetness and crunch)
- 1/4 cup Red Onion (Very finely minced or thinly sliced)
- 1/4 cup Fresh Parsley (Chopped)
- 2 tbsp Fresh Mint (Chopped, for a cooling accent)
For the Oregano-Shallot Vinaigrette (The Emulsion)
- 1/4 cup Extra Virgin Olive Oil
- 3 tbsp Red Wine Vinegar
- 1 tbsp Fresh Lemon Juice (For brightness)
- 1 tsp Dijon Mustard (The crucial emulsifier)
- 1 small Shallot (Finely minced)
- 1 tsp Dried Oregano (Or 1 tbsp fresh)
- 1/2 tsp Black Pepper
- Salt to taste (Start with 1/4 tsp, as feta and olives add considerable salt)
👩🍳 HOW TO COOK!
- Prep and Cook the Farro: Rinse the farro vigorously under cold running water until the water runs mostly clear—this removes excess starch and helps prevent stickiness. In a saucepan, combine the rinsed farro, vegetable broth (or water), and salt. Bring to a boil, then immediately reduce heat to low, cover tightly, and simmer gently for 20-25 minutes. The liquid should be mostly absorbed and the grain should be pleasantly chewy.
- Shock and Cool the Farro (Essential Technique): Once cooked, immediately turn the farro out onto a wide, rimmed baking sheet. Drizzle with 1 tbsp of olive oil and spread it into a thin, even layer. This step is critical: cooling the farro quickly stops residual cooking and allows the steam to escape, preventing the grain from clumping or becoming gummy. Let it cool for at least 15 minutes while you prepare the dressing and mix-ins.
- Create the Emulsified Vinaigrette: In a small bowl or jar, combine the red wine vinegar, lemon juice, Dijon mustard, minced shallot, oregano, and pepper. Whisk or shake until combined. While whisking continuously, slowly drizzle in the 1/4 cup of olive oil. The mustard will help the oil and acid bind, creating a thick, stable, and cloudy emulsion that clings better to the farro.
- Assemble and Marinate: In a large mixing bowl, combine the cooled farro, the feta, olives, sun-dried tomatoes, bell pepper, red onion, parsley, and mint. Pour the entire vinaigrette over the salad.
- Toss and Serve: Toss gently but thoroughly until the farro and all the vegetables are coated in the dressing. For maximum flavor integration, let the salad sit at room temperature for 10-15 minutes before serving. This allows the feta and vegetable juices to mingle with the dressing. Garnish with a final sprinkle of oregano and serve.
📊 NUTRITION & TIPS
Pro-Tips: Little Tweaks, Big Results
- Farro Soak (Advanced Prep): If you have time, soak the rinsed farro overnight. This will reduce the cooking time to about 15 minutes, but the resulting texture will be slightly softer and more easily digestible.
- The Onion Soak: If you find raw red onion too sharp or overpowering, thinly slice the required amount and soak it in a small bowl of cold water for 5 minutes, then drain and pat dry before adding to the salad. This removes the harsh sulfur notes while keeping the crunch.
- Oil-Packed vs. Dried Tomatoes: Always opt for oil-packed sun-dried tomatoes in a Mediterranean salad. Their texture is softer and chewier, and the residual flavored oil adds an extra layer of richness to the final dish.
❓ READERS ASKED, WE ANSWERED
Q: I only have Pearled Farro, not Semi-Pearled. Will this recipe work?
A: Absolutely. Pearled farro is faster-cooking (around 15-20 minutes) but has a slightly less toothsome texture because the outer bran layer has been fully removed. Use the same 1:3 farro-to-liquid ratio, but start checking for doneness around the 15-minute mark. The goal remains the same: the liquid should be fully absorbed, and the grain should be chewy, not soft. Follow the cooling process exactly to prevent mushiness!