This Mediterranean Farro Salad with Feta, Cucumbers, and Sun-Dried Tomatoes is the perfect blend of texture and flavor. Nutty farro adds hearty chew, while crisp cucumbers and briny feta bring a refreshing contrast. The sun-dried tomatoes add just the right amount of tangy richness, perfectly complemented by fresh parsley and a light lemon-olive oil dressing.
Ideal for meal prep, picnics, or light lunches, this dish is a fantastic alternative to traditional green salads. Farro is a whole grain packed with fiber and nutrients, helping you stay full and energized throughout the day. It’s a beautiful, fuss-free recipe that brings the Mediterranean to your table in under 40 minutes.
Full Recipe:
Ingredients:
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1 cup dry farro
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2 cups water
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1/2 teaspoon salt
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1 1/2 cups diced cucumber
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1/4 cup chopped sun-dried tomatoes (in oil, drained)
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1/4 cup finely diced red onion
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1/4 cup crumbled feta cheese
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2 tablespoons chopped fresh parsley
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2 tablespoons extra virgin olive oil
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1 tablespoon red wine vinegar
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1 teaspoon lemon juice
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Salt and pepper to taste
Directions:
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Rinse farro under cold water, then combine with water and salt in a medium saucepan.
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Bring to a boil, reduce to a simmer, and cook for 20–25 minutes, or until farro is tender.
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Drain any excess water and let the farro cool to room temperature.
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In a large bowl, combine cooled farro, cucumbers, sun-dried tomatoes, red onion, feta cheese, and parsley.
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In a small bowl, whisk together olive oil, red wine vinegar, lemon juice, salt, and pepper.
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Pour the dressing over the salad and toss well to combine.
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Chill for at least 30 minutes before serving to let the flavors meld.
Prep Time: 10 minutes | Cooking Time: 25 minutes | Total Time: 35 minutes
Kcal: 270 kcal | Servings: 4 servings
Farro Salad with Feta, Cucumbers, and Sun-Dried Tomatoes is a modern take on a classic Mediterranean-style grain salad. It combines the nutty richness of farro with the bright, tangy flavor of sun-dried tomatoes, crisp cucumbers, and the creamy saltiness of feta cheese. This combination creates a well-balanced and satisfying dish that’s as nutritious as it is flavorful. Whether served chilled or at room temperature, this salad is ideal for meal prep, lunchboxes, potlucks, or as a light dinner on a warm day.
Farro, the hearty ancient grain at the center of this recipe, has seen a resurgence in modern kitchens due to its high nutritional value and satisfying texture. It’s packed with fiber, plant-based protein, and a range of essential nutrients like magnesium, iron, and zinc. When combined with Mediterranean staples like olive oil, fresh herbs, cucumbers, and feta cheese, farro becomes more than just a side dish it turns into the star of a vibrant, feel-good meal.
Why This Recipe Works
The strength of this farro salad lies in its balance of flavors and textures. Farro’s nutty, chewy base is the perfect contrast to the crunch of cucumber and the soft, crumbly feta. Sun-dried tomatoes add depth and a touch of sweetness, while red onions and parsley provide a bright, herbaceous lift. A drizzle of extra virgin olive oil and a splash of vinegar or lemon juice tie everything together, making the salad refreshing and robust at once.
Another reason this salad shines is its versatility. It can be customized in endless ways based on what you have in your fridge or pantry. Add olives for a briny twist, toss in some arugula for a peppery bite, or sprinkle in pine nuts for crunch. You can even swap farro with quinoa, barley, or bulgur if needed.
The Nutritional Benefits of Farro
Farro is an ancient wheat grain that’s often used in place of rice, pasta, or couscous. It’s naturally high in fiber, which aids digestion and supports heart health. Farro is also rich in plant-based protein, making it a favorite among vegetarians and vegans alike.
Because it’s a complex carbohydrate, farro digests slowly, helping to maintain steady blood sugar levels and keeping you full for longer. This makes it a smart choice for anyone looking to manage their weight or support sustained energy levels throughout the day. It also contains antioxidants like polyphenols, which may help reduce inflammation and promote overall wellness.
When paired with feta cheese, which adds calcium and healthy fats, and vegetables like cucumber and tomatoes, this salad offers a well-rounded combination of macronutrients and micronutrients.
Perfect for Meal Prep and Batch Cooking
One of the most appealing aspects of this salad is how well it holds up over time. In fact, the flavors deepen and improve after a few hours in the fridge, making it an ideal make-ahead meal. Unlike leafy salads that wilt quickly, farro-based salads stay firm and fresh for days.
This makes it perfect for meal prep. You can portion it out into containers and store it in the fridge for grab-and-go lunches or easy weeknight dinners. It’s also a great addition to a picnic spread, BBQ, or buffet table, since it doesn’t require heating and remains stable at room temperature for hours.
How This Dish Reflects the Mediterranean Diet
The Farro Salad with Feta, Cucumbers, and Sun-Dried Tomatoes aligns beautifully with the principles of the Mediterranean diet—a way of eating that’s not only delicious but backed by extensive research for its health benefits. This diet emphasizes whole grains, fresh vegetables, healthy fats (like olive oil), and modest amounts of dairy, fish, or lean meats.
This dish includes all the key elements of a Mediterranean-style meal:
- Whole grains (farro)
- Vegetables (cucumber, tomato, onion, parsley)
- Healthy fats (olive oil)
- Dairy (feta cheese in moderation)
By keeping the ingredients simple, unprocessed, and fresh, this salad is both light and nourishing. It proves that eating well doesn’t mean sacrificing flavor or variety.
Serving Suggestions and Pairing Ideas
This salad can be served in numerous ways depending on your needs. On its own, it’s satisfying enough for lunch. For dinner, it pairs well with grilled fish like salmon, lemon-roasted chicken, or even lamb skewers. You can also use it as a side dish next to kebabs, falafel, or spanakopita.
If you’re going vegetarian or vegan, serve it with hummus, stuffed grape leaves, or a big plate of roasted vegetables. To make it even heartier, top the salad with sliced avocado or a soft-boiled egg.
You can also stuff it into pita bread or wraps for a quick, portable option. It’s a natural fit for mezze platters and Mediterranean-inspired grazing boards.
Common Mistakes to Avoid
While the recipe is fairly straightforward, there are a few tips that can elevate the final dish:
- Don’t overcook the farro. It should be al dente not mushy. Keep an eye on it and drain any excess water once it’s tender.
- Cool the farro before mixing. Adding dressing or vegetables to hot farro can cause the cheese to melt and veggies to wilt.
- Use good-quality feta. A creamy, authentic feta (preferably from sheep’s milk) makes a noticeable difference.
- Balance the acidity. Lemon juice or red wine vinegar is essential for brightness, but don’t overdo it taste as you go.
- Salt thoughtfully. Feta and sun-dried tomatoes are naturally salty, so adjust additional salt accordingly.
Make It Your Own: Recipe Variations
One of the best parts of this dish is its adaptability. Here are some delicious ways to make it your own:
- Add protein: Chickpeas, grilled chicken, or canned tuna can make the salad even more filling.
- Change the grain: Substitute quinoa, pearl barley, or couscous for a different texture and flavor.
- Try different herbs: Dill, mint, or basil can be used in place of or alongside parsley.
- Spice it up: A pinch of red pepper flakes or a dash of za’atar adds bold flavor.
- Include greens: Baby spinach or arugula mixed in just before serving adds a fresh layer of nutrition.
These variations keep the core recipe exciting and help use up whatever you already have on hand.
A Crowd-Pleasing Favorite for All Occasions
Whether you’re preparing lunch for yourself, contributing to a potluck, or feeding your family a weeknight dinner, this farro salad delivers in every way. It’s quick, affordable, and made from ingredients that are easy to find in most grocery stores.
Its eye-catching colors, Mediterranean flavors, and satisfying chew make it a favorite for people of all dietary preferences. It’s gluten-friendly (depending on the type of farro used), vegetarian, and can easily be made dairy-free or vegan with a few simple tweaks.
Conclusion
Farro Salad with Feta, Cucumbers, and Sun-Dried Tomatoes is more than just a pretty dish it’s a wholesome, satisfying, and flexible meal that belongs in every home cook’s repertoire. With its roots in Mediterranean tradition and its adaptability to modern tastes, it offers a healthy, delicious way to enjoy whole grains and fresh produce.
From its chewy texture and zesty flavors to its vibrant presentation and make-ahead ease, this recipe is a shining example of how simple ingredients can create truly remarkable meals. Whether enjoyed on a sunny patio or packed for a busy weekday lunch, this farro salad is sure to become a favorite in your kitchen.