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Mediterranean Farro Salad with Sun-Dried Tomatoes

Mediterranean Farro Salad with Sun-Dried Tomatoes: A Perfectly Balanced, Flavorful Dish

  • Author: David Andersson
  • Total Time: 30min
  • Diet: Vegetarian

Description

Mediterranean Farro Salad with Sun-Dried Tomatoes is a fresh and hearty salad that features farro, a nutritious whole grain that serves as the base of the dish. The salad incorporates a variety of Mediterranean ingredients, such as sun-dried tomatoes, Kalamata olives, feta cheese, and fresh vegetables. The combination of textures and flavors makes this dish not only satisfying but also an excellent choice for a light meal or a side dish.

Ingredients

Scale

For the Salad:

  • 1 cup farro (preferably semi-pearled or pearled)

  • 1/2 cup sun-dried tomatoes, chopped (packed in oil or dry, hydrated)

  • 1/2 cucumber, diced

  • 1 red bell pepper, diced

  • 1/4 red onion, thinly sliced

  • 1/2 cup Kalamata olives, pitted and halved

  • 1/3 cup crumbled feta cheese

  • Fresh parsley, chopped (for garnish)

For the Dressing:

  • 3 tablespoons extra virgin olive oil

  • 2 tablespoons red wine vinegar

  • 1 tablespoon fresh lemon juice

  • 1 teaspoon dried oregano

  • 1 clove garlic, minced

  • Salt and freshly ground black pepper to taste

Instructions

1. Cook the Farro:

Begin by rinsing the farro under cold water to remove any excess starch. This will help the farro maintain its texture when cooked. In a medium saucepan, bring 3 cups of water to a boil, then add the farro. Lower the heat to a simmer and cook for 20-25 minutes or according to the package instructions, until the farro is tender but still chewy. Once cooked, drain any excess water and let it cool.

2. Prepare the Vegetables:

While the farro is cooking, prepare the vegetables. Dice the cucumber and red bell pepper, and thinly slice the red onion. If you’re using dry sun-dried tomatoes, soak them in hot water for about 10 minutes to rehydrate, and then chop them into small pieces.

3. Make the Dressing:

In a small bowl, whisk together the extra virgin olive oil, red wine vinegar, fresh lemon juice, oregano, minced garlic, salt, and freshly ground black pepper. Taste and adjust the seasoning as needed. The dressing should be tangy with a slight herbal flavor.

4. Assemble the Salad:

In a large mixing bowl, combine the cooked farro, chopped sun-dried tomatoes, diced cucumber, red bell pepper, sliced onion, and Kalamata olives. Pour the prepared dressing over the salad and toss everything together gently to coat all the ingredients with the dressing.

5. Finish with Feta and Parsley:

Once the salad is well mixed, gently fold in the crumbled feta cheese. Garnish with freshly chopped parsley and a sprinkle of black pepper if desired. The feta cheese adds a creamy texture and a salty flavor that complements the other ingredients beautifully.

6. Chill and Serve:

For the best flavor, allow the salad to chill in the refrigerator for at least 30 minutes. This resting period allows the flavors to meld together. However, if you’re in a hurry, you can serve the salad immediately.

Notes

This salad is incredibly versatile! Feel free to toss in crumbled feta, grilled chicken, or chickpeas for extra protein. It also keeps well in the fridge, making it perfect for meal prep or next-day lunches. Enjoy it chilled or at room temperature for the best flavor.

  • Prep Time: 10min
  • Cook Time: 20min
  • Category: Salad
  • Method: Boiling
  • Cuisine: Mediterranean

Keywords: Mediterranean Farro Salad with Sun-Dried Tomatoes

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