Greek Farro Salad
This healthy farro salad is full of bold Greek flavors! It features whole grains with arugula, chickpeas, roasted red peppers, cucumber and lemon dressing.
Updated by Kathryne Taylor on September 3, 2024
Sometimes recipe concepts sit on my list for months, waiting to be made. Sometimes a craving strikes and a corresponding recipe materializes out of thin airโsuch is the case with this Greek farro salad. It features bold Mediterranean flavors (lemon, herbs, chickpeas, roasted red peppers and feta), tossed with lots of fresh, peppery arugula and warm, chewy whole grains. Pass me a fork already!
The best part? This salad keeps well for two to three days in the fridge, which is always welcome, but especially right now. The seasons are changing here in Kansas City and itโs just too nice outside to stay inside and cook. Letโs soak up all the seventy-degree days we can get!
To that end, Iโm keeping this post short and sweet. Do let me know how you like this saladโplease comment below and post a photo to Instagram with the hashtag #cookieandkate! I always want to hear/see how my recipes turn out for you.
Greek Farro Salad
This fresh and healthy farro salad is full of bold Greek flavors! Youโll have plenty of time to prepare the ingredients while the farro cooks. Recipe yields 4 servings.
Ingredients
Salad
- 1 cup dried farro, rinsed
- 5 cups lightly packed arugula (if itโs not baby arugula, you might want to give it a few chops to break it into smaller pieces)
- 1 can chickpeas, rinsed and drained (or 1 ยฝ cups cooked chickpeas)
- 1 large cucumber (about ยพ pound), seeded and chopped (to yield about 1 ยฝ cups chopped cucumber)
- 1 cup chopped roasted red bell pepper, homemade or jarred
- 20 kalamata olives, sliced into thin rounds (about ยฝ cup)
- ยฝ cup feta cheese, crumbled
- ยฝ cup chopped flat-leaf parsley
- ยผ teaspoon salt
Dressing
- โ cup olive oil
- 2 to 3 tablespoons fresh lemon juice, to taste
- 2 teaspoons honey or maple syrup
- 2 garlic cloves, pressed
- ยฝ teaspoon dried oregano
- ยฝ teaspoon salt
- ยผ teaspoon red pepper flakes
- Freshly ground black pepper, to taste
Instructions
- To cook the farro: In a medium saucepan, combine the rinsed farro with at least three cups water (enough water to cover the farro by a couple of inches). Bring the water to a boil, then reduce heat to a gentle simmer. Cook, stirring occasionally, until the farro is tender to the bite but still pleasantly chewy (pearled farro will take around 15 minutes; unprocessed farro will take 25 to 40 minutes). Drain off the excess water and return the farro to the pot. Stir in ยผ teaspoon salt and a little splash of the dressing. Set aside for just a few minutes to cool.
- Meanwhile, in a large serving bowl, combine the arugula, chickpeas, cucumber, peppers, olives and parsley.
- In a liquid measuring cup or small bowl, whisk together the olive oil, lemon juice, honey, garlic, oregano, salt, red pepper flakes and pepper until emulsified.
- Add the warm farro to the serving bowl and drizzle in the remaining dressing. Toss to combine. Add the feta, toss again, and season to taste with additional salt and pepper.
Notes
Recipe adapted from my Arugula, Carrot and Chickpea Salad with Wheat Berries.
Make it dairy free/vegan: Omit the feta. You might want to add more olives to make up for the fetaโs salty punch. Vegans, use maple syrup or agave nectar instead of the honey.
Make it gluten free: Cook up 1 cup quinoa instead of the wheat berries (hereโs how to cook it).
Storage suggestions: This salad will keep well for up to a couple of days in the refrigerator, covered.
Nutrition
The information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionistโs advice. See our full nutrition disclosure here.
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I made this Greek Farro Salad over the weekend! Lots of prep work, lots of chopping. I prepared all of the ingredients for a quick execution for the following day. This recipe was the Very Best! Worth every bit of work. My guests absolutely devoured this! Thank you!
Iโm happy to hear you thought it was worth the effort, Juliana! Thanks so much for sharing.
Good salad recipe that can be easily adapted to (a) what you have in hand, and (b) the flavors you prefer. I increased the veggies, olives and feta by 1/2; used canned canelli beans; half parsley and half fresh basil; added heaping Tbs. of chopped chives. In the dressing I used 2Tbs lemon juice and 1 Tbs red wine vinegar, left out the honey, replaced the dried oregano with 1/2 tsp. minced fresh rosemary and 1 Tbs chopped fresh tarragon, and added 1 tsp. Dijon mustard. I also plan to serve this over a bed of torn romaine instead of arugula. Some may say this is a different recipe! But I think the basic flavors are the same, just adjusted slightly. So far, I find this is a nice change from the usual tabbouleh salad I make in summer. And full of fiber.
Thanks for sharing, Karen!
Cookie and Kate recipes never disappoint! Iโve made it a goal to try to incorporate more vegetables into my diet and this makes it so easy! I added grape tomatoes and omitted the olives due to taste preferences, and itโs simply delicious!
Thank you for the vote of confidence, Dana! I appreciate your review.
This is fabulous. Left out the garbanzo beans, but otherwise followed the recipe. Served it with grilled chicken. Will definitely make it again and again.
Thanks for sharing, Doreen!
This recipe has become my go-to healthy summer salad. It easily feeds 6 people with a good sized portion. Thanks for the great recipe!
Youโre welcome, Lesley! Thank you for your review.
This was a big hit at a family picnic dinner on Saturday night and then again at a lakeside potluck on Sunday! I used local arugula, cucs, parsley and feta, all bought at the farmerโs market on Saturday morning. Delicious, nutritious, and just a little bit edgy with that not-so-familiar and a-little-tricky farro!
Iโm happy to hear that, Sarah!
this is so freakin delicious!! I like to make a double batch for my family and me for us to enjoy over a few days :) Perfect for a dinner party, potluck, picnic or bbq!
Thank you for your review, Liv! Itโs wonderful you loved it.
Loved this! Thanks for the recipe. Next time Iโm going add walnuts. I think theyโd be a nice addition.
Thanks for sharing! Nuts would be a nice addition.
I love ALL of your salads but I think this is now my favorite!!! THANK YOU!!!! Itโs like healthy comfort food. Made it exactly as directed!
Thank you for sharing, Fran!
I have made this salad several times. One of my favorites and a hit whenever I bring it anywhere! Love many of your recipes!
Thank you, Cyndy!
Great combination of delicious ingredientsโฆ The salad was a huge hit!
Made this last night to accompany chicken, which was marinated in Greek yogurt, olive oil, lemon juice and herbs. Perfection!!! Loved the flavors and textures in this salad!
Hello!
Made this salad twice and it was so delicious! Cannot wait to try other salads from your blog!
Thank you!
Youโre welcome! Thanks for taking the time to comment and review.
Really wonderful. My son is vegan so I excluded the cheese and it was still outstanding. We both loved the various flavors and how they melded together. It was a terrific summer meal.
Wonderful to hear, Sharon! Thanks for taking the time to comment and review.
Great recipe and so adaptable. I went with what I had in the house which meant farro, roasted red pepper, parsley, fresh lemon, and black olives. The dressing I made with oregano fresh from the garden. Very yummy
That sounds great, Eliane! Thank you for sharing how you made this work with what you had.
I love so many of your recipes! Iโm vegan who indulges in honey, but find all adaptations you suggest work great. I hate to admit, I havenโt developed a taste for olives, I wish I would! In the meantime, may I suggest capers are a great addition for some briney-ness for those who are skipping this great salad due to the olives?
Capers could work! I like that idea, Susan.
Iโve made this recipe twice within a week. Itโs that good (and was a great way to use the farro Iโd stocked up early as well as the cukes from my CSA). I used fresh red pepper instead of roasted from a jar and omitted the garbanzos because other protein was being served, but I have no doubt theyโll be a wonderful addition next time. I can always count on your salads to be delish!
Iโm glad you can count on my recipes and are getting creative, Susan! Thank you for sharing.
Perfect 4 a hot, summer day. Served it with warm naan. Triple yum! Definately a keeper
I didnโt have faro but I had bulgur wheat and this salad was still delicious! I didnโt feel like making the dressing, because I had already made cilantro lime vinaigrette, and that was delish on this as well. Basically, this salad is fool proof and you can add whatever ingredients you have on hand. Eg, I had manzanilla olives and not kalamata. LOL!
Another 5 stars! Bursting with flavors and textures! Weโve made this salad and the Roasted Cauliflower & Farro Salad. The serving sizes are very generous. My husband and I can have it for dinner, then get at least 3 lunches too.
Yum, love the Greek flavors and especially the dressing. Thank you!
Thank you for trying another one, Katelyn!
We have made this twice and it is now one of our most favorite things. We prepare it on a sunday afternoon because itโs a lot of chopping but it is great the next couple days for lunches. 10/10 recommend!
Thank you for sharing, Alea! Iโm glad you love it for lunches.
If you are making this ahead of time, should you wait to add arugula until you are ready to serve?
Hi! I find this one holds up pretty well. But if you want to keep your arugula extra crisp, that is what I would recommend.
This was a lovely combination. The salad dressing was simple to make and it was tasty. Itโs a definitely a salad that I could have every day.
Thank you for the recipe!
The farro salad was really good! I added extra lemon to the dressing and more feta. Delicious!
WOW, amazing salad, was looking for something to use up a cucumber before it went bad and found this, glad I did. Had to substitute spinach โ used what I had on hand. Wife loved it too.
Thank you, Joe! Iโm delighted you enjoyed it.
This is delicious! A new family favorite, thank you!
One question, do you have a measurement, approximately, for the serving size ( a cup, etc.)?
Trying to figure insulin for my diabetic mom.
Keri
Hi Keri! Iโm glad you loved it. Itโs roughly 1.5-2 cups.
I made it โ we loved it! Itโs easy to make and was the perfect side to grilled chicken kabobs โ our family and friends loved it.
Only negative I would say was I felt the dressing was lacking a little something but Iโm not sure what! Perhaps a bit more lemon? If you have any thoughts, Iโd love to hear them! This will not stop me from making it again though!
Thank you, Kate, for another great recipe!
Iโm sorry you felt like the dressing was lacking! You could add more lemon, or additional salt/pepper if it needs more kick.
Thank you! We love the recipe! Just wanted a bit more zip!
I love all of your recipes and tell everyone who loves food about your site!
Martha
I have arugula growing on my little patio, and it is actually growing faster than I can consume it (arugula is such a delicious and healthy peppery taste), AND a bag of farro I had never experimented with beforeโฆ. winning combo!
I added chopped yummy sweet cherry tomatoes to this recipe by mistake (assumed they were in the recipe, go figure). Its delicious, as if they belonged.
LOVE all your recipes Kate (I go through bags of lemons :-), but have never written before to tell you!
This ones a BIG hit.
THANKS, for your big smile and recipe hits. You cook with heart, and you can taste that love in every recipe..
One bowl meals are such fun too arenโt they? And they never seem to go wrong if they have Mediterranean or Thai curry flavours.
With big gratitude, Donna
Iโm glad you love it this salad, Donna! I appreciate your review.
Absolutely love this recipe! The husband could live off this ans the kids like it a lot too. I love that uts perfect for summer days or to bring to a BBQ and it keeps well for lunch the rest of the week! I appreciate it with Lemon Greek Potatoes and itโs the perfect pairing! I have started growing my own arugula just for this recipe! Thank you!
Hi! I have cooked this salad on numerous occasion and shared it with friends. We all agree this salad is delicious. However what I would like to add is that the recipe does yield way more than 4 servings. It easily does 6, hence the sharing with friends. Also suitable for parties and potlucks, this maybe the salad youโll make friends with. :-)
This was delicious! Even my 12 y/o granddaughter gobbled it up. I did need to make a somewhat larger salad because I needed 5 healthy servings as a main course. So, I just increased most of the ingredients accordingly. However, I decreased the olive content a bit because we have some non Greek olive fans in the house.
Thatโs great, Lisa! Thank you for your review and feedback on how you adjusted it.
Delicious! Thank you!
Youโre welcome, Anne! Thank you for your review.
This dressing made the delicious salad even more amazing!
Thank you for sharing, Cara! Thatโs great to hear.
So refreshing, delicious, and filling!! Simply a perfect summer side or even a whole meal for a hot day. This gave us a perfect excuse to use up a bunch of our garden arugula and weโll certainly be making it over and over again!!
Iโm glad you loved it, Phoebe! I appreciate your review.
Made this tonight. Loved this and will make again. I followed the directions except for the faro- followed instructions on the package instead of the recipe here; it called for 4 cups of water and longer cooking time.
Iโve made it several times. Itโs my favorite easy go to salad for a week of work lunches. Iโve used spelt or farro and the veggies are easy to swap out with whatever you have on hand.
Excellent! We are not cucumber fans so omitted, otherwise made as written. Thank you very much! We have a great new recipe for our regular rotation!
Great to hear, Vicki! I appreciate your review.
SO good! Definitely will be making this again and again!
Great to hear, Jill!
We made this recipe and it turned out great!
I discovered farro pretty recently and I love the chewy texture. This made such a wonderful lunch โ another one of yours to add to my recipe book :)
Thatโs great to hear, Rachel! Thank you for your review.
Do you think this would work with white beans (Great Northern) as well?
I prefer it as written, but you can try it!
I made this for lunch and it was excellent! I made it the day before needing it and held back putting the arugula in till the next day since I wasnโt sure if it would get too soggy. It would have been fine to put in the day before as the arugula held up well. Leftovers the following days with it in there were still great and not soggy at all. Definitely a keeper!
Such a great and versatile salad. I added red onions and blanched green beans and subbed sundried tomatoes for the roasted peppers. The dressing is perfect. How long would you recommend refrigerating the dressing for other uses?
It should keep for a few days. You may need to let it warm on the counter as olive oil can solidify when cold.
I was wondering if anyone has tried to add a little pasta to this salad, like mini farfalle ?