Mediterranean Farro Salad, inspired by Italian cuisine, is a perfect blend of wholesome and vibrant flavors. Featuring nutty farro paired with fresh vegetables and topped with creamy mozzarella and a sprinkle of crunchy nuts and seeds, this Italian Salad is a nutritious and visually appealing dish.
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Why This Recipe Works
- Nutrient-Rich: Packed with farro, fresh vegetables, and herbs, this delicious salad is a wholesome and nutritious option.
- Bold Flavors: The combination of Italian dressing, fresh basil, mint, and pomegranate vinegar brings a burst of Mediterranean flavors.
- Versatile Dish: Perfect as a side or a main course, this Mediterranean Farro Salad recipe is great for any meal and can be easily customized with your favorite ingredients.
🥘 Ingredients
- Farro: A nutty and chewy ancient grain that forms the hearty base of the Mediterranean Farro Salad.
- Water: Used to cook the farro to perfect tenderness.
- Brightly Colored Bell Pepper: Adds a sweet crunch and vibrant color to the salad.
- Tomatoes: Juicy and flavorful, they bring a burst of freshness.
- Dry Bay Leaves: Infuse the farro with a subtle, aromatic flavor during cooking.
- Pumpkin Seeds: Add a delightful crunch and are packed with nutrients.
- Ground Cashews: Provide a creamy texture and a hint of nuttiness.
- Mini Mozzarella: Soft and mild cheese that pairs well with the other ingredients.
- Red Onion: Adds a sharp, savory note and a bit of crunch.
- Basil: Fresh herb that gives the salad a fragrant, peppery flavor.
- Mint: Adds a refreshing, cool flavor to the salad.
- Salt: Enhances the overall flavor of the salad.
- Salad Leaves: Serve as a crisp and refreshing base for the Mediterranean Farro Salad.
- Italian Dressing: A tangy and flavorful dressing to tie all the ingredients together.
- Garlic Cloves: Provide a robust, aromatic flavor to the dressing.
- Olive Oil: Adds a rich, smooth texture to the dressing.
- Pomegranate Vinegar: Provides a unique, tangy sweetness to the dressing.
- Honey or Maple Syrup: Adds a touch of natural sweetness to balance the dressing.
- Dried Italian Herbs: Bring a classic Mediterranean flavor to the dressing.
- Nutmeg: Adds a warm, slightly sweet undertone to the dressing.
For the complete list of ingredients with measurements and instructions, please see the recipe card at the bottom of the post.
📖 Substitutions & Variations
- Farro and Brown Rice Salad: Mix cooked pearled farro with brown rice to add a heartier base. Include fresh vegetables like cucumbers and cherry tomatoes, and top with feta cheese. A dressing of olive oil, lemon juice, and dried oregano will bring out the Greek salad essence.
- Greek Farro Salad: Substitute the bell peppers and tomatoes with ingredients from a classic Greek salad, such as cucumbers, Kalamata olives, and crumbled feta cheese. Use pearled farro to maintain a nutty flavor and enhance the texture of this Mediterranean-inspired dish.
🔪How To Make Mediterranean Farro Salad
- Step 1: Rinse farro with water, soak it in cold water for 1 hour, add salt and bay leaves, and boil the farro for about 30 minutes. Let the cooked farro cool.
- Step 2: Remove the sepals and seeds from the tomatoes, then dice the fleshy pulp.
- Step 3: Remove the seeds from the bell peppers and cut them into medium slices.
- Step 4: Peel and thinly slice the onion into half rings. Remove stems from the basil and mint, then chop the leaves.
- Step 5: Peel and crush the garlic cloves, pass the crushed garlic through a press, add the rest of the dressing ingredients (such as olive oil, vinegar, or lemon juice as desired), and mix the dressing with a whisk.
- Step 6: Place the cooled farro, sliced onions, chopped basil, mint, bell peppers, and diced tomatoes in a large bowl. Add the mozzarella cheese and stir in the dressing, ensuring all ingredients are well-coated. Place the salad on a serving dish, sprinkle with nuts and pumpkin seeds (if using), and decorate with lettuce and extra mint leaves.
👩🍳 Expert Tips
- Cool the Farro Properly: After cooking Farro, spread it on a baking sheet to cool. This prevents it from becoming mushy and helps maintain its chewy texture.
- Use Fresh Herbs: Fresh basil and mint elevate the salad's flavor. Avoid using dried herbs as substitutes for these key ingredients.
💭 FAQs
What can I use instead of farro in this salad?
If you don’t have farro, you can substitute it with other grains like quinoa, barley, or bulgur. Just make sure to adjust the cooking time as needed since different grains might require different amounts of water and cooking time.
Can I make Mediterranean Farro Salad ahead of time?
Yes, this salad actually tastes better after sitting for a few hours or overnight! The flavors have time to meld together, making it a perfect make-ahead dish. Just store it in an airtight container in the fridge, and give it a quick stir before serving.
Can I add protein to this salad?
Absolutely! This salad is great with added protein. You could add grilled chicken, shrimp, chickpeas, or feta cheese to make it more filling and turn it into a full meal.
How long will Mediterranean Farro Salad last in the fridge?
When stored in an airtight container, this salad should stay fresh for about 3-4 days in the fridge. If you're concerned about the salad becoming soggy, you can keep the dressing separate and add it just before serving.
Best Way to Store Farro Salad
Store any leftover Mediterranean Farro Salad in an airtight container in the refrigerator for up to 3-4 days. Use an airtight container to keep the leftover Farro salad fresh and prevent it from absorbing other flavors in the refrigerator.
🧂Serving Suggestions
Here are some of the best meat sides to serve with Mediterranean Farro Salad:
- Sliced Chicken Breast: Add grilled chicken breast slices on top of Mediterranean farro salad. Marinate the chicken in a Mediterranean-inspired blend of olive oil, lemon juice, garlic, and herbs like oregano, thyme, and rosemary for extra flavor.
- Shredded Rotisserie Chicken: Use shredded rotisserie chicken as a quick and convenient protein option for the salad. The tender and juicy chicken adds a savory element to the dish.
- Air Fried Salmon Fillet: Top the Mediterranean Farro Salad with salmon fillets seasoned with lemon, garlic, and herbs. The rich and flaky salmon pairs well with the hearty farro and Mediterranean flavors.
- Paprika Shrimp: Add grilled shrimp to the salad for a lighter protein option. Season the shrimp with olive oil, lemon juice, and Mediterranean spices like oregano and thyme for a burst of flavor.
- Roasted Spicy Chickpeas: Toss cooked chickpeas with the farro salad for a plant-based protein option. Chickpeas add a creamy texture and mild flavor that complements the other Mediterranean ingredients.
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Mediterranean Farro Salad
Enjoy a wholesome and flavorful dish with this Mediterranean Farro Salad! Nutty farro is tossed with fresh veggies, olives, and tangy feta, all brought together with a zesty lemon dressing.
Ingredients
For The Salad
- ½ cup Farro
- 1 ⅓ cup Water
- 1 Red Bell Pepper
- 2 Tomatoes
- 1-2 Bay Leaves
- 1 tbsp. Pumpkin Seeds
- 1 tsp. Ground Cashews
- ¾ cup Mini Mozzarella Balls
- 1 Red Onion
- ½ bunch Basil
- ¼ bunch Mint
- pinch Salt
- 2 cups Salad Leaves
For The Dressing
- 2 Garlic Cloves
- 3 tablespoons Olive Oil
- 2 tablespoons Pomegranate Vinegar
- 1 tablespoon Honey or Maple Syrup
- 1 tsp. Italian Herbs dried
- ⅓ tsp. Salt
- ⅓ tsp. Nutmeg
Instructions
- Peel and thinly slice the onion into half rings. Remove stems from the basil and mint, then chop the leaves.
- Rinse farro with water, soak it in cold water for 1 hour, add salt and bay leaves, and boil the farro for about 30 minutes. Let the cooked farro cool.
- Remove the seeds from the bell peppers and cut them into medium slices.
- Remove the sepals and seeds from the tomatoes, then dice the fleshy pulp.
- Peel and crush the garlic cloves, pass the crushed garlic through a press, add the rest of the dressing ingredients (such as olive oil, vinegar, or lemon juice as desired), and mix the dressing with a whisk.
- Place the cooled farro, sliced onions, chopped basil, mint, bell peppers, and diced tomatoes in a large bowl. Add the mozzarella cheese and stir in the dressing, ensuring all ingredients are well-coated.
- Place the salad on a serving dish, sprinkle with nuts and pumpkin seeds (if using), and decorate with lettuce and extra mint leaves.
- The salad is perfect for a fun outdoor party. Bon appétit!
Notes
Cool the Farro Properly: After cooking farro, spread it on a baking sheet to cool. This prevents it from becoming mushy and helps maintain its chewy texture.
Use Fresh Herbs: Fresh basil and mint elevate the salad's flavor. Avoid using dried herbs as substitutes for these key ingredients.
Nutrition
Serving: 1gCalories: 324kcalCarbohydrates: 32gProtein: 10gFat: 18gSaturated Fat: 5gPolyunsaturated Fat: 2gMonounsaturated Fat: 10gTrans Fat: 0.003gCholesterol: 17mgSodium: 305mgPotassium: 411mgFiber: 7gSugar: 8gVitamin A: 1621IUVitamin C: 49mgCalcium: 162mgIron: 2mg
Tried this recipe?Let us know how it was!
So much crunch and flavor in every bite! The farro gives it that hearty chew, and the tangy dressing ties it all together—definitely not your average salad.