Healthy Lunch Farro Salad

Name: Healthy Lunch Farro Salad
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 4 servings
Ingredients: 1 cup farro; 2 cups water; 1 cup cherry tomatoes, halved; 1 cucumber, diced; 1 bell pepper, diced; 1/2 red onion, finely chopped; 1 cup fresh parsley, chopped; 1/4 cup feta cheese, crumbled (optional); 3 tablespoons olive oil; 2 tablespoons red wine vinegar; 1 teaspoon Dijon mustard; Salt and pepper to taste

Highlighted under: Simple Favorites

I love preparing this Healthy Lunch Farro Salad, as it’s a delightful blend of textures and flavors that energizes my day. Each bite is filled with wholesome ingredients like nutty farro, crisp veggies, and a tangy dressing that brings everything together. Perfect for meal prep or as a quick, nutritious lunch option, I appreciate how easy it is to customize with my favorite seasonal vegetables or herbs. Plus, the vibrant colors make this salad not just tasty but visually appealing too!

Created by

Maeve Colchester

Last updated on 2026-01-12T06:17:36.077Z

In my quest for healthy yet satisfying lunches, I stumbled upon farro and couldn’t be happier. I found that this ancient grain not only has a rich, nutty flavor but also holds up beautifully in salads, remaining chewy even when mixed with fresh ingredients. As I experimented with various combinations, I discovered the magic of adding roasted veggies and a zesty dressing to elevate this salad.

One of my favorite tips is to let the farro cool completely before mixing in the produce. This way, the veggies maintain their crunch and freshness, bringing a delightful contrast to the tender grains. Trust me, this salad tastes even better the next day, making it a great option for meal prepping!

        Why You'll Love This Recipe
        Nutty farro adds a hearty base that's rich in fiber
Fresh vegetables create a satisfying crunch
Versatile recipe that can be customized to your tastes

      

Nutritional Benefits of Farro

Farro is a fantastic whole grain that enhances this salad not just with flavor but also with numerous health benefits. It boasts a rich fiber content, which supports digestive health and aids in maintaining steady energy levels throughout the day. The nutty taste of farro complements the fresh vegetables, creating a balanced dish that feels hearty without being heavy.

Rich in protein and essential nutrients like magnesium and B vitamins, farro serves as an excellent base for this salad. When cooked properly, it offers a delightful chewy texture that creates a satisfying mouthfeel, making every bite enjoyable. For a gluten-free option, you can substitute farro with quinoa or brown rice, though the flavor and texture will vary slightly.

Enhancing Flavor with Fresh Herbs and Veggies

Using fresh herbs such as parsley is essential for brightening the overall flavor of the salad. The vibrant green not only adds a pop of color but also contributes aromatic and slightly peppery notes that elevate the other ingredients. If you're feeling adventurous, consider experimenting with different herbs like basil, cilantro, or mint to customize your salad based on the season or your personal preferences.

The choice of vegetables is equally important; they introduce a variety of textures and tastes. Crisp cucumber and juicy cherry tomatoes provide a refreshing crunch, while the bell pepper adds a hint of sweetness. I suggest using seasonal vegetables for the best flavor; for instance, roasted zucchini or asparagus in the spring can transform this salad into a delightful seasonal dish.

Ingredients

Gather these fresh ingredients to create the perfect salad:

Salad Ingredients

1 cup farro
2 cups water
1 cup cherry tomatoes, halved
1 cucumber, diced
1 bell pepper, diced
1/2 red onion, finely chopped
1 cup fresh parsley, chopped
1/4 cup feta cheese, crumbled (optional)

Dressing

3 tablespoons olive oil
2 tablespoons red wine vinegar
1 teaspoon Dijon mustard
Salt and pepper to taste

Feel free to add any seasonal veggies or substitute with your favorites!

Instructions

Follow these steps for a delicious farro salad:

Cook the Farro

In a pot, add 1 cup of farro and 2 cups of water. Bring to a boil, then reduce heat and let simmer for about 25 minutes until the grains are tender but still chewy. Drain any excess water and set aside to cool.

Prepare the Veggies

While the farro cooks, chop your vegetables: cherry tomatoes, cucumber, bell pepper, and red onion. Place them in a large mixing bowl along with the chopped parsley.

Mix the Dressing

In a small bowl, whisk together the olive oil, red wine vinegar, Dijon mustard, salt, and pepper until emulsified.

Combine Everything

Once the farro has cooled, add it to the bowl with the veggies. Pour the dressing over the salad and toss gently to combine. Add in the feta cheese if using.

Serve

Enjoy the farro salad immediately or refrigerate for 30 minutes to allow flavors to meld before serving.

This salad keeps well in the fridge for a couple of days, making it perfect for meal prepping.

Pro Tips

Experiment with different grains like quinoa or barley, and feel free to add proteins like grilled chicken or chickpeas for a heartier meal.

Storage and Meal Prep Tips

This farro salad is a fantastic make-ahead option, ideal for busy days. Once prepared, it can be stored in an airtight container in the refrigerator for up to four days. As the flavors meld over time, the salad tends to taste even better after a day in the fridge. Just be sure to add the feta cheese right before serving to keep its creamy texture intact.

If you know you’ll be making this salad for a potluck or meal prep, consider prepping the components individually. Keep the farro, vegetables, and dressing separate until you’re ready to eat to maintain the salad's freshness and crunchiness.

Serving Ideas and Variations

This Healthy Lunch Farro Salad can serve as a standalone meal, but it pairs beautifully with grilled chicken or salmon for added protein. For a heartier variant, think about tossing in chickpeas or black beans to enhance the nutritional profile and make it even more filling.

Feel free to get creative with the dressing! Adding a splash of lemon juice or a pinch of garlic can deepen the flavor. Alternatively, for a creamier dressing, mix in a dollop of Greek yogurt for a tangy twist that matches well with the freshness of the veggies.

Questions About Recipes

→ Can I make this salad ahead of time?

Absolutely! This salad keeps well in the fridge for up to 3 days.

→ Is farro gluten-free?

No, farro is a type of wheat and is not gluten-free. Consider using quinoa as a substitute if you need a gluten-free option.

→ How can I add more protein to this salad?

Try adding grilled chicken, chickpeas, or even boiled eggs for extra protein.

→ Can I use frozen vegetables in this salad?

While fresh veggies provide the best texture, you can use thawed frozen vegetables if fresh ones aren’t available.