Healthy Greek Farro Salad With Feta and Vegetables
I hope everyone is having a wonderful summer! I got the inspiration for this farro salad from a friend I visited last week. I drove about two hours from New York City to his home upstate—we met in culinary school. It was such a lovely drive; getting out of the city and into the peaceful greenery is always a welcome change.
Honestly, I dream of living in the country. It just really speaks to my soul. I grew up surrounded by nature for most of my life, and ever since moving to the city about three years ago, I’ve felt an even stronger pull to return to that kind of environment!
Meanwhile, at my friend’s home, we cooked up some incredible plant-based dishes—everything was so vibrant and full of color. My friend has a beautiful, abundant garden, so we picked fresh cucumbers, beets, carrots, edible flowers and a few different varieties of kale. It all came together for an amazing farm-to-table lunch that truly celebrated the season.
How To Cook Farro (Simple & Delicious)
If you’ve never cooked farro before, let me tell you—it’s about to become one of your favorite pantry staples. Farro is a hearty, nutty-tasting ancient grain that’s packed with fiber, protein, and that satisfying chewiness that makes any meal feel grounding and nourishing. I love using it in grain bowls, soups, or tossed into vibrant salads.
Here’s how I like to cook farro at home:
Ingredients
1 cup farro
3 cups water or vegetable broth
A generous pinch of sea salt
2-3 bay leaves
Instructions
Rinse your farro: Always give your grains a quick rinse under cold water—it helps remove any dust or excess starch.
Bring water or broth to a boil: In a medium pot, bring your liquid to a rolling boil. I often use vegetable broth for extra flavor, especially if I know I’ll be using the farro in a salad or savory dish.
Add the farro and simmer: Once the liquid is boiling, add the rinsed farro and a pinch of salt. Reduce the heat and let it simmer uncovered.
Cook until tender but chewy: Here’s a quick guide for timing:
Pearled farro: 15–20 minutes
Semi-pearled: 25–30 minutes
Whole farro: 35–45 minutes
Drain and fluff: If there’s any water left, just drain it off like you would pasta. Then let the farro sit for a couple of minutes before fluffing it with a fork.
Easy Homemade Vinaigrette Dressing
Ingredients:
¼ cup extra virgin olive oil
2 tablespoons lemon juice (or red wine vinegar)
1 teaspoon Dijon mustard
1 teaspoon maple syrup or honey (optional, for a touch of sweetness)
1 teaspoon dried basil
1 teaspoon dried oregano
Salt & freshly ground black pepper, to taste
What I love most about this salad is how well it holds up as leftovers. It tastes just as good—if not better—the next day, and it keeps beautifully in the fridge for up to five days. It’s one of those dishes that’s perfect for meal prep, especially during a busy week. I like to store mine in glass containers. They keep everything fresh and make grabbing lunch or dinner a breeze.
Health Benefits of Greek Farro Salad with Feta, Chickpeas & Veggies
1. High in Plant-Based Protein
Chickpeas are a great source of plant-based protein and fiber, which help with satiety and blood sugar control.
Farro, an ancient whole grain, contains more protein than most grains—making it especially great for vegetarians.
Feta, adds a boost of complete protein and calcium.
2. Rich in Fiber
Farro and chickpeas both deliver complex carbs and soluble fiber, which support healthy digestion and help regulate cholesterol levels.
The fiber also keeps you feeling full and satisfied for longer—perfect for a sustaining lunch or dinner.
3. Packed with Antioxidants
Fresh veggies like cucumbers, tomatoes, red onions, and bell peppers are rich in vitamins A and C, as well as phytonutrients that help fight inflammation and oxidative stress.
The olive oil in the dressing provides healthy fats that help absorb these fat-soluble vitamins.
4. Heart-Healthy Fats
Extra virgin olive oil is a staple in Mediterranean-style diets and has been shown to reduce the risk of heart disease.
It’s anti-inflammatory and supports healthy cholesterol levels.
5. Bone & Immune Support
Feta cheese offers calcium and vitamin B12, both of which support bone health and energy metabolism.
The combination of whole grains, legumes, and colorful vegetables also provides minerals like magnesium, iron, and zinc.
6. Great for Blood Sugar Balance
The fiber + protein combo (from farro and chickpeas) slows digestion and helps stabilize blood sugar levels, making this salad a great option for sustained energy without crashes.
Whether you’re prepping meals for the week or throwing together something fresh for a summer lunch, this Greek farro salad is one of those dishes that checks all the boxes—nourishing, flavorful, and easy to make. It’s vibrant, satisfying, and made with simple ingredients that truly shine. I hope you give it a try and love it as much as I do!
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Healthy Greek Farro Salad With Feta And Vegetables
A vibrant, hearty salad packed with wholesome grains, crisp veggies, briny olives, and a creamy lemon-Dijon vinaigrette—perfect for meal prep or summer gatherings.
Ingredients
Instructions
- Cook the farro: Rinse the farro under cold water. In a medium saucepan, bring 2 cups of water to a boil. Add the farro and a generous pinch of salt. Reduce to a simmer and cook uncovered for about 30-35 minutes, or until tender but still slightly chewy. Drain any excess water and let it cool.
- Prepare the vinaigrette: While the farro cooks, make the creamy lemon-Dijon vinaigrette (see recipe above) and set it aside.
- Chop and prep the vegetables: Halve the cherry tomatoes, slice the cucumber, dice the bell peppers, and chop the parsley and mint. Rinse and drain the chickpeas, and crumble the feta if not already done.
- Assemble the salad: In a large mixing bowl, combine the cooked and cooled farro, cherry tomatoes, cucumber, bell peppers, olives, chickpeas, arugula, parsley, and mint.
- Dress and toss: Pour the vinaigrette over the salad and toss gently until everything is well coated. Taste and adjust seasoning if needed.
- Serve or store: Serve immediately, or store in the fridge in airtight glass containers. The salad keeps well for up to 5 days and makes a great meal prep option.
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