Healthy Lunch Farro Salad

Name: Healthy Lunch Farro Salad
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 4 servings
Ingredients: 1 cup farro; 2 cups vegetable broth or water; 1 cup cherry tomatoes, halved; 1 cucumber, diced; 1 red bell pepper, roasted and chopped; 1/4 cup red onion, finely chopped; 1/4 cup feta cheese, crumbled; 1/4 cup fresh parsley, chopped; 3 tablespoons olive oil; 2 tablespoons lemon juice; 1 teaspoon Dijon mustard; Salt and pepper to taste

Highlighted under: Balanced Healthy Meals Recipes

I love preparing this Healthy Lunch Farro Salad because it's not only delicious but also packed with nutrients. Farro is an ancient grain rich in fiber and protein, making it a perfect base for a wholesome lunch. The vibrant vegetables add flavor and color, while the dressing ties everything together beautifully. It’s a quick make-ahead meal that keeps well in the fridge, making it great for busy days. With just a few simple ingredients, I can whip up this invigorating salad and enjoy a nutritious lunch anytime.

Created by

Harriet Bloom

Last updated on 2026-01-12T04:33:36.881Z

When I first tried a farro salad, I was amazed by its nutty flavor and chewy texture. I experimented with different vegetables, and adding roasted peppers and cucumbers really did the trick. The combination not only adds freshness but also a lovely crunch. I found that preparing the dressing with lemon juice and olive oil gives the salad a bright, zesty flavor that accentuates the grains.

Each time I make this salad, I like to add a handful of fresh herbs like parsley or mint, which takes the flavor to another level. It’s a versatile dish; you can easily swap in seasonal vegetables or whatever you have on hand. Preparing this Healthy Lunch Farro Salad helps me stay on track with my health goals while still enjoying my meals!

        Why You'll Love This Recipe
        Nutty farro provides a unique texture and flavor
Packed with fresh vegetables for a satisfying crunch
Versatile enough for any meal or occasion

      

Understanding Farro

Farro is an ancient grain that is both nutritious and versatile, providing an excellent base for salads like this one. Cooking farro correctly is crucial to achieving the right texture; it should be chewy yet tender. Using vegetable broth instead of water adds depth to the flavor, enriching each bite of the salad. I suggest checking the farro during the last few minutes of cooking to ensure it doesn’t overcook and become mushy.

When preparing farro, there are two main varieties to consider: whole grain and pearled. Pearled farro cooks faster due to the removal of some bran, usually taking about 15-20 minutes, while whole grain farro may take up to 30-40 minutes. For this salad, I prefer pearled farro because it absorbs the dressing well and complements the salad’s texture without being too dominant.

Fresh Vegetable Selection

In this Healthy Lunch Farro Salad, the freshness of vegetables plays a vital role in its appeal. Cherry tomatoes add a burst of sweetness and color, while cucumbers provide a refreshing crunch. If you're preparing this salad during the off-season for tomatoes, feel free to substitute with grape tomatoes or even diced bell peppers for a similar effect. Remember, slicing the cucumbers just before serving will help maintain their crispness.

Roasting the red bell pepper enhances its natural sweetness and brings out a slightly smoky flavor that complements the other ingredients well. If you’re short on time, you can opt for jarred roasted red peppers as a convenient substitute. Just drain and chop them before adding them to the salad. I also like to keep the onion finely chopped to minimize its pungency, which ensures it doesn’t overpower the dish.

Ingredients

For the Salad

1 cup farro
2 cups vegetable broth or water
1 cup cherry tomatoes, halved
1 cucumber, diced
1 red bell pepper, roasted and chopped
1/4 cup red onion, finely chopped
1/4 cup feta cheese, crumbled
1/4 cup fresh parsley, chopped

For the Dressing

3 tablespoons olive oil
2 tablespoons lemon juice
1 teaspoon Dijon mustard
Salt and pepper to taste

Instructions

Cook the Farro

In a pot, combine farro and vegetable broth or water. Bring to a boil, then reduce heat and simmer for 20 minutes or until tender. Drain excess liquid and let it cool.

Prepare the Dressing

In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, salt, and pepper until well combined.

Combine Ingredients

In a large bowl, mix cooked farro with cherry tomatoes, cucumber, roasted red pepper, red onion, and feta cheese.

Add the Dressing

Pour the dressing over the salad and toss gently to combine. Adjust seasoning with additional salt and pepper if needed.

Serve

Garnish with fresh parsley and serve immediately, or refrigerate for at least 30 minutes for the flavors to meld.

Pro Tips

For added protein, consider incorporating chickpeas or grilled chicken. This salad tastes even better after sitting in the fridge for a few hours, allowing the flavors to develop.

Make-Ahead and Storage Tips

This farro salad is an excellent make-ahead option because the flavors develop beautifully when it sits for a while. After combining all the ingredients and adding the dressing, I recommend chilling it in the refrigerator for at least 30 minutes before serving. This allows the farro to absorb the dressing, enhancing the overall flavor profile.

To store leftovers, place the salad in an airtight container in the fridge. It can easily keep for up to 4 days. Just be aware that the cucumbers may lose their crunch over time; adding them fresh when ready to eat can help maintain that satisfying texture.

Serving Suggestions

This Healthy Lunch Farro Salad is not only nutritious but also quite versatile. It can be served on its own as a hearty lunch or paired with grilled chicken or tofu for added protein. I often enjoy it as a side dish during barbecues or potlucks, where its vibrant colors and flavors make it a standout.

For an extra flavor boost, consider adding a sprinkle of roasted seeds or nuts on top, like sunflower seeds or chopped almonds. This adds crunch and a nutty element that beautifully complements the salad. You can also toss in some cooked beans for added protein and fiber, making it an even more satiating option.

Questions About Recipes

→ Can I use other grains instead of farro?

Yes, quinoa or barley would also work well in this salad.

→ How long can I store this salad?

You can store it in an airtight container in the fridge for up to 3 days.

→ Is this salad gluten-free?

Farro is not gluten-free. For a gluten-free option, use quinoa.

→ Can I add protein to this salad?

Absolutely! Grilled chicken, shrimp, or beans would be fantastic additions.