Introduction
If you’re looking for a healthy, vibrant, and nutrient-packed meal that captures the essence of Mediterranean flavors, this Greek Farro Salad with Feta is a perfect choice. It’s a delightful blend of wholesome ingredients that make for an incredibly refreshing lunch or dinner. Ideal for meal prep or as a side dish, this salad is versatile, satisfying, and can be enjoyed year-round. Whether you’re a fan of Mediterranean cuisine or simply want to try something fresh, this recipe will quickly become one of your favorites. Let’s dive into the details of this hearty Greek Farro Salad with Feta!
What is Greek Farro Salad with Feta?
Greek Farro Salad with Feta is a wholesome salad inspired by traditional Mediterranean flavors. It features farro, an ancient grain, paired with a variety of fresh vegetables like arugula, cucumber, and roasted red bell peppers. Topped with Kalamata olives, crumbled feta cheese, and fresh parsley, this dish is both nutritious and bursting with flavor. The salad is dressed in a zesty lemon and olive oil dressing, which brings everything together beautifully.
Origin of Greek Farro Salad with Feta
The roots of this dish can be traced back to the Mediterranean region, known for its use of fresh vegetables, legumes, whole grains, and healthy fats. The combination of farro with feta, olives, and fresh vegetables is a staple in many Mediterranean salads. Farro, an ancient grain widely used in Italy and surrounding areas, offers a nutty flavor and chewy texture that complements the tanginess of feta cheese perfectly. The simplicity and freshness of the ingredients highlight the essence of Mediterranean cooking, which emphasizes high-quality, natural ingredients.
Ingredients for Greek Farro Salad with Feta
For the Salad:
- 1 cup dried farro (rinsed)
- 5 cups arugula or baby spinach
- 1 can chickpeas (drained and rinsed)
- 1 large cucumber (chopped)
- 1 cup roasted red bell pepper (chopped)
- ½ cup Kalamata olives (sliced)
- ½ cup crumbled feta cheese
- ½ cup fresh parsley (chopped)
For the Dressing:
- ⅓ cup olive oil
- 2–3 tbsp fresh lemon juice
- 2 tsp honey or maple syrup
- 2 garlic cloves (minced)
- ½ tsp dried oregano
- ¼ tsp red pepper flakes
- Salt and black pepper to taste
Step-by-Step Directions and Preparation Method
Step 1: Cook the Farro
Start by cooking the farro. In a medium saucepan, combine the farro with 3 cups of water. Bring the water to a boil, then reduce the heat to a simmer. Let it cook until the farro is tender yet chewy. Depending on the type of farro you’re using, this can take anywhere from 15 to 30 minutes. Once the farro is cooked, drain it and let it cool slightly.
Step 2: Make the Dressing
While the farro is cooling, prepare the dressing. In a small bowl, whisk together olive oil, lemon juice, honey (or maple syrup), minced garlic, dried oregano, red pepper flakes, salt, and black pepper. Continue whisking until all ingredients are well combined and emulsified. Taste and adjust seasoning if necessary.
Step 3: Assemble the Salad
Now, it’s time to assemble the salad. In a large mixing bowl, combine the arugula (or baby spinach), chickpeas, chopped cucumber, roasted red bell peppers, Kalamata olives, and fresh parsley. Add the cooled farro to the mix, ensuring it’s evenly distributed among the vegetables and legumes.
Step 4: Dress the Salad
Drizzle the prepared dressing over the salad and toss everything together gently. Be sure to coat all the ingredients with the dressing for an even flavor. Finally, add the crumbled feta cheese and gently toss again to combine.
Variations of Greek Farro Salad with Feta
Greek Farro Salad with Feta is incredibly versatile, and there are several ways to adapt this recipe to suit your preferences or dietary needs:
- Add Grilled Chicken: For a heartier meal, you can add grilled chicken breast slices on top of the salad. This addition provides extra protein, making the salad a complete meal.
- Swap the Greens: If you prefer a milder leafy green, you can swap the arugula for baby spinach or even mixed greens.
- Use Quinoa or Couscous: If you’re not a fan of farro or want a gluten-free option, you can substitute the farro with quinoa or couscous for a similar texture and flavor.
- Add Other Veggies: Feel free to experiment with other vegetables like cherry tomatoes, red onions, or even roasted zucchini for a different flavor profile.
FAQs About Greek Farro Salad with Feta
1. Can I make Greek Farro Salad with Feta ahead of time?
Yes, you can prepare this salad a day in advance. It actually gets better after sitting in the fridge for a few hours, allowing the flavors to meld together. Just be sure to add the feta cheese right before serving to keep it fresh.
2. Is Greek Farro Salad with Feta gluten-free?
No, farro contains gluten. However, you can easily swap farro for quinoa or another gluten-free grain to make this salad suitable for those with gluten sensitivities.
3. Can I use a different type of cheese instead of feta?
Yes, if you’re not a fan of feta, you can substitute it with goat cheese, ricotta salata, or even mozzarella for a different texture and flavor.
4. How long will the salad keep in the fridge?
Greek Farro Salad with Feta will keep in the refrigerator for up to 2-3 days. The vegetables and farro may soften over time, but the flavors will continue to develop.
5. Can I add other protein sources to the salad?
Absolutely! You can add grilled chicken, shrimp, or even tofu for a plant-based protein option. Adding a protein source will make the salad a more complete and filling meal.
Conclusion
Greek Farro Salad with Feta is the ultimate combination of fresh, healthy ingredients and Mediterranean flavors. Packed with nutrients and rich in flavor, this salad makes for an ideal dish for lunch, dinner, or even meal prep. The farro, chickpeas, and feta come together with a simple, zesty dressing to create a deliciously satisfying meal. Whether you’re enjoying it as a standalone dish or pairing it with grilled chicken, this salad is sure to please. With easy-to-find ingredients and simple steps, it’s a recipe you can enjoy any time, making it an essential addition to your healthy eating repertoire. Enjoy this refreshing, hearty salad, and make it your go-to Mediterranean meal!
Print
Greek Farro Salad with Feta: A Fresh and Hearty Mediterranean Delight
- Total Time: 40 minutes
- Yield: 4 servings 1x
- Diet: Vegetarian
Description
Greek Farro Salad with Feta is a wholesome salad inspired by traditional Mediterranean flavors. It features farro, an ancient grain, paired with a variety of fresh vegetables like arugula, cucumber, and roasted red bell peppers. Topped with Kalamata olives, crumbled feta cheese, and fresh parsley, this dish is both nutritious and bursting with flavor. The salad is dressed in a zesty lemon and olive oil dressing, which brings everything together beautifully.
Ingredients
For the Salad:
- 1 cup dried farro (rinsed)
- 5 cups arugula or baby spinach
- 1 can chickpeas (drained and rinsed)
- 1 large cucumber (chopped)
- 1 cup roasted red bell pepper (chopped)
- ½ cup Kalamata olives (sliced)
- ½ cup crumbled feta cheese
- ½ cup fresh parsley (chopped)
For the Dressing:
- ⅓ cup olive oil
- 2–3 tbsp fresh lemon juice
- 2 tsp honey or maple syrup
- 2 garlic cloves (minced)
- ½ tsp dried oregano
- ¼ tsp red pepper flakes
- Salt and black pepper to taste
Instructions
1. Cook the Farro
- In a medium saucepan, combine farro with 3 cups water.
- Bring to a boil, then reduce to a simmer.
- Cook until tender but chewy (15–30 minutes depending on type).
- Drain and let cool slightly.
2. Make the Dressing
- Whisk together olive oil, lemon juice, honey/maple syrup, garlic, oregano, red pepper flakes, salt, and pepper until emulsified.
3. Assemble the Salad
- In a large bowl, combine arugula, chickpeas, cucumber, roasted peppers, olives, parsley, and cooked farro.
- Drizzle with dressing and toss well.
- Add crumbled feta and gently mix.
Notes
Hearty farro, crisp veggies, and tangy feta come together for a refreshing Mediterranean-inspired dish. Enjoy it as a satisfying lunch on its own or serve alongside grilled chicken, fish, or lamb for a complete meal.
- Prep Time: 15 minutes
- Cook Time: 25 minutes (for farro)
- Category: Salad
- Method: Boiling & Tossing
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 bowl
- Calories: 345
- Sugar: 5g
- Sodium: 420mg
- Fat: 15g
- Saturated Fat: 6g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 42g
- Fiber: 7g
- Protein: 12g
- Cholesterol: Moderate
Keywords: Mediterranean farro salad, farro feta salad, healthy Greek salad, Greek salad with farro, farro salad recipe
