Perfect as a side or as a full meal, this Mediterranean farro salad is full of different textures and flavours. You get the chewy, nuttiness from the farro, the creaminess from the avocados, contrasting with the crunchy cucumbers and juicy tomatoes. Last but not least, the salty creaminess from the feta that brings together this satisfying salad.
This is one salad you won’t call boring. Also, its definitely not a salad that will leave you hungry at 2pm! This Mediterranean farro salad, is a hearty filling salad that will keep your energy going. Its full of protein and fiber from the farro and veggies, and loaded with healthy fats from the avocado. If you want extra protein, a can of tuna or some grilled chicken breasts would work nicely.
What is farro?
Farro is an ancient grain from Rome that’s been a staple in countries like Italy for decades. Now, its gaining traction in North America for those looking for healthy whole grains. With its chewy, nutty texture, farro is perfect for making dishes like salads, grain bowls, soups and risotto (using farro instead of rice).
How do you cook farro?
You can cook farro like how you cook pasta in water. Once its cooked, you drain it in a colander. This makes it more simple than cooking rice in a pot where you need to make sure you have the correct ratio of water to rice.
For every cup of farro, boil approximately 2 quarts of water with a teaspoon of salt. Once the water is boiling, add the farro and turn it down to a simmer. Cook for 30 minutes until the farro is soft. Pour the farro in a colander to drain excess water. You can also use chicken stock instead of water or add some herbs like bay leaves, thyme or rosemary for extra flavour.
Health benefits of farro
- Whole grain with complex carbohydrates that break down slowly into glucose, which means it’ll keep you feeling fuller longer and give you a steady source of energy
- Packed with nutrients such as protein, zinc, B vitamins and magnesium
- Contains fiber to help lower LDL (bad) cholesterol and reduce the risk of heart disease
- Good source of antioxidants and polyphenols which may help protect against diabetes, stroke and some cancers
For more delicious salads, check out:
- Roasted sweet potato and kale salad with vegan green goddess dressing
- Strawberry romaine salad with honey walnuts
- Mediterranean salad
- Roasted pumpkin salad with spring greens, feta and cashews
Mediterranean Farro Salad
Ingredients
For the dressing
- 3 tablespoons lemon juice
- 2 tablespoons olive oil
- 1/2 tablespoon honey
- 1/2 teaspoon oregano
- Salt and pepper to taste
For the salad
- 3/4 cup farro
- 1 teaspoon salt
- 1 cup cherry tomatoes cut in halves
- 1 cup cucumbers diced
- 2 avocadoes
- Small bunch of cilantro chopped
- 1/2 cup feta cheese crumbled
- 1/4 cup red onion diced
Instructions
For the dressing
- Add all the ingredients to a bowl and whisk to combine. Or pour in a tightly sealed container and shake well.
- Taste and adjust the seasoning to your liking. If you like it sweeter then add more honey. If you prefer a more tart dressing then add more lemon juice.
For the salad
- Boil 2 quarts of water, add farro and salt and turn it down to a simmer. Cook for 30 minutes until farro is soft. Pour in a colander to drain excess water.
- In a large salad bowl, add all the ingredients. Pour dressing over salad and toss to combine.
