Mediterranean Farro Salad with Cucumbers and Feta

Mediterranean Farro Salad with Cucumbers and Feta: A Vibrant, Wholesome Feast 🌿🍅✨

1. Introduction

Looking for a refreshing, nutrient-packed salad that bursts with authentic Mediterranean flavors? This Mediterranean farro salad with cucumbers and feta is more than just a dish – it’s a celebration of fresh ingredients and vibrant tastes. Perfect for health-conscious food lovers, this salad combines the nutty chewiness of ancient farro grains with crisp cucumbers, juicy cherry tomatoes, and creamy feta cheese, all brought together with a zesty olive oil and lemon dressing.

What makes this salad truly special is its versatility. Whether you need a light lunch option, a hearty side dish for your dinner table, or a meal-prep solution for busy weekdays, this recipe delivers on all fronts. The combination of textures – from the tender farro to the crunchy vegetables – creates a satisfying eating experience that will leave you feeling nourished and energized.

2. Ingredients

To create this Mediterranean masterpiece, you’ll need the following fresh, high-quality ingredients. For the best results, we recommend using organic vegetables and authentic Greek feta cheese:

• 1 cup farro, rinsed – Look for pearled farro for quicker cooking time
• 2 cups water or vegetable broth – Using broth adds extra depth of flavor
• 1 large cucumber, diced – English or Persian cucumbers work best
• 1 cup cherry tomatoes, halved – Choose colorful heirloom varieties for visual appeal
• ½ cup crumbled feta cheese – Authentic Greek feta offers the best flavor
• ¼ cup Kalamata olives, pitted and sliced – These add a briny, authentic Mediterranean taste
• ¼ cup red onion, finely chopped – Soak in cold water for 10 minutes to mellow the sharpness
• ¼ cup fresh parsley, chopped – Flat-leaf parsley has the best texture
• 2 tbsp fresh mint, chopped (optional) – Adds a refreshing brightness
• 3 tbsp extra-virgin olive oil – Use high-quality cold-pressed oil
• 2 tbsp lemon juice – Freshly squeezed is essential
• 1 tsp dried oregano – Greek oregano has the most authentic flavor
• Salt and black pepper to taste – Use sea salt and freshly ground pepper

For those looking for additional inspiration, this similar farro salad recipe from Skinnytaste offers some creative variations you might enjoy.

3. Step-by-Step Instructions

Step 1: Cook the Farro

Begin by thoroughly rinsing your farro under cold water to remove any debris. In a medium saucepan, combine the rinsed farro with water or vegetable broth (using broth will infuse the grains with more flavor). Bring the mixture to a rolling boil, then immediately reduce the heat to low and cover with a tight-fitting lid. Allow it to simmer gently for 25-30 minutes. The farro should be tender but still retain a pleasant chewiness – this is known as “al dente” texture in Italian cooking.

Once cooked, drain any excess liquid using a fine-mesh strainer. Transfer the farro to a large mixing bowl and let it cool slightly while you prepare the other ingredients. This resting period allows the grains to firm up slightly and prevents them from becoming mushy when mixed with the dressing.

Step 2: Prepare the Vegetables

While the farro cooks, prepare your fresh vegetables. Start by washing and drying all produce thoroughly. For the cucumber, we recommend leaving the skin on for added texture and nutrients, but you can peel it if preferred. Dice the cucumber into 1/4-inch pieces – this size ensures each bite has a nice crunch without overpowering the other ingredients.

For the cherry tomatoes, slice them in half lengthwise. If using larger cherry tomatoes, you might want to quarter them. The red onion should be finely diced – about 1/8-inch pieces – to distribute its flavor evenly throughout the salad without creating overwhelming bites. If you’re sensitive to raw onion’s sharpness, soak the diced pieces in cold water for 10 minutes before adding to the salad.

Pit and slice your Kalamata olives – these add a wonderful briny contrast to the fresh vegetables. Finally, chop your fresh herbs. The parsley should be finely chopped, while the mint (if using) can be roughly torn to release its aromatic oils. Combine all these prepared ingredients in your large mixing bowl.

Step 3: Combine Ingredients

Now comes the fun part – bringing all the components together! Add the slightly cooled farro to the bowl with your prepared vegetables. The farro should be warm but not hot when you mix everything – this helps the flavors meld beautifully. Crumble the feta cheese over the top – we recommend using your hands for this as it gives you better control over the size of the cheese pieces.

For the dressing, in a small bowl whisk together the extra-virgin olive oil and freshly squeezed lemon juice. The ratio should be about 3 parts oil to 2 parts lemon, but feel free to adjust to your taste preferences. Add the dried oregano, a pinch of sea salt, and freshly ground black pepper. Whisk vigorously until the dressing emulsifies slightly – you’ll notice it becomes slightly thicker and more cohesive.

Pour the dressing over the salad ingredients, then using clean hands or a large spoon, gently toss everything together. The key here is to mix thoroughly but gently – you want all components evenly distributed without crushing the tender vegetables or making the farro mushy.

Step 4: Chill and Serve

While you could serve this Mediterranean farro salad immediately, it truly shines after some resting time. Cover the bowl with plastic wrap or transfer to an airtight container and refrigerate for at least 30 minutes. This chilling period allows several magical things to happen:

• The farro absorbs some of the dressing, becoming even more flavorful
• The vegetables slightly soften, creating better texture harmony
• The flavors have time to marry and develop complexity

When ready to serve, give the salad one final gentle toss. Taste and adjust seasoning if needed – you might want an extra squeeze of lemon or pinch of salt. For presentation, transfer to a beautiful serving bowl and garnish with additional fresh herbs and perhaps a light drizzle of your best olive oil. Serve with lemon wedges on the side for those who want an extra citrus kick.

4. Tips for the Best Mediterranean Farro Salad

After making this recipe countless times, we’ve gathered some professional tips to elevate your farro salad to restaurant-quality:

• Use pearled farro for quicker cooking (about 20 minutes). Semi-pearled and whole farro take longer but offer more nutrients.
• Toast your farro before cooking for enhanced nutty flavor. Simply dry-toast in a pan for 2-3 minutes until fragrant.
• Add protein like grilled chicken, chickpeas, or shrimp for a heartier meal. For vegetarian options, white beans work wonderfully.
• Make it ahead—this salad tastes even better the next day as the flavors continue to develop!
• Adjust seasoning—always taste before serving and add more lemon, salt, or herbs if needed.
• Use seasonal vegetables – in summer, add diced bell peppers; in winter, roasted squash makes a great addition.

5. Variations

One of the beauties of this Mediterranean farro salad is its adaptability. Here are some delicious variations to try:

• Vegan option: Skip the feta or use dairy-free cheese. Add nutritional yeast for a cheesy flavor without dairy.
• Extra crunch: Add toasted pine nuts, walnuts, or slivered almonds for texture contrast.
• Spicy kick: Toss in some red pepper flakes or diced fresh chili for heat lovers.
• Greek-inspired: Add diced roasted red peppers and artichoke hearts.
• Middle Eastern twist: Include some za’atar seasoning and pomegranate seeds.

6. Serving Suggestions

This versatile Mediterranean farro salad can play many roles in your meal planning:

• As a main dish: Perfect for light lunches or meatless Mondays. Pair with crusty bread for a complete meal.
• Side salad: Complements grilled fish, roasted chicken, or lamb beautifully.
• Part of a mezze platter: Serve alongside hummus, baba ganoush, and warm pita bread.
• Picnic fare: Travels well and doesn’t require refrigeration for short periods.
• Dinner party star: Impress guests with this colorful, flavorful dish that serves a crowd.

7. Storage and Meal Prep

This salad is a meal-prepper’s dream. Store leftovers in an airtight container in the refrigerator for up to 4 days. The flavors actually improve over time as the ingredients continue to marinate. For best texture:

• If making ahead, add delicate herbs just before serving
• Store dressing separately if preparing more than 2 days in advance
• Revive leftovers with a fresh squeeze of lemon juice

For more meal prep inspiration, check out our collection of easy meal prep recipes that will simplify your weekly cooking routine.

8. Health Benefits

This Mediterranean farro salad isn’t just delicious – it’s incredibly nutritious:

• Farro is an ancient whole grain packed with fiber, protein, magnesium, iron, and B vitamins.
• Cucumbers provide hydration and contain beneficial plant compounds.
• Tomatoes are rich in lycopene, a powerful antioxidant.
• Olive oil offers heart-healthy monounsaturated fats.
• Feta cheese provides calcium and protein while being lower in fat than many cheeses.
• Fresh herbs are loaded with vitamins and phytonutrients.

Together, these ingredients create a balanced meal that supports digestion, heart health, and sustained energy levels.

9. Conclusion

This Mediterranean farro salad with cucumbers and feta is more than just another grain bowl – it’s a vibrant, flavorful journey to the sunny Mediterranean coast. With its perfect balance of textures, bright flavors, and wholesome ingredients, it’s a recipe you’ll return to again and again. Whether you’re looking for a nutritious lunch option, a impressive potluck contribution, or a simple weeknight side, this salad delivers on all fronts.

The beauty of this recipe lies in its adaptability – feel free to make it your own by adding your favorite vegetables, proteins, or herbs. Once you try this basic version, you’ll understand why farro salads have become such a beloved staple in Mediterranean cuisine. So gather your freshest ingredients, take a little time to prepare them with care, and enjoy the delicious rewards of this wholesome, satisfying dish.

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