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 water; 1 cup cherry tomatoes, halved; 1 bell pepper, diced; 1 cucumber, diced; 1 cup roasted chickpeas; 1/4 cup red onion, finely chopped; 1/4 cup parsley, chopped; 1/4 cup feta cheese, crumbled; 3 tablespoons olive oil; 2 tablespoons balsamic vinegar; 1 teaspoon Dijon mustard; Salt and pepper to taste

Highlighted under: Natural Inspiration

I have always believed that a hearty salad can be a complete meal, and my Healthy Lunch Farro Salad proves just that. Packed with nutritious ingredients, this vibrant dish not only satisfies my hunger but also leaves me feeling energized throughout the day. Using farro as the base, combined with colorful vegetables and a zesty dressing, this salad has become my go-to for quick lunches. It's an easy recipe that I love, especially because it keeps well in the refrigerator for several days, making meal prep a breeze!

Created by

Darcy Penrose

Last updated on 2026-01-12T07:03:35.413Z

Making this Healthy Lunch Farro Salad was inspired by my need for a quick yet nutritious meal. I experimented by combining farro, roasted vegetables, and a homemade vinaigrette, and the flavors melded beautifully. The key to enhancing the salad is to roast the vegetables, which brings out their natural sweetness and adds depth.

One tip I discovered while preparing this dish is to let the salad sit for a bit before serving. This allows the dressing to infuse into the farro and vegetables, resulting in a more flavorful experience. I’ve also jazzed it up with herbs, which really elevates the freshness!

Why You'll Love This Recipe
Nutritious ingredients that fuel your body
Easy to customize with your favorite veggies
Perfect make-ahead dish for meal prep

Cooking Farro Perfectly

Cooking farro is straightforward, but achieving the perfect texture is key for this salad. After bringing the water to a rolling boil, the farro should be added carefully to avoid splashing. Once added, reduce the heat to low and cover the pot. Simmering for about 20 minutes allows the grains to soften while still maintaining a slight chewiness—a characteristic I love in a salad. If you're using pearled farro, it may cook a bit faster, so keep an eye on it to avoid overcooking.

After cooking, it’s essential to drain any excess water to prevent the farro from becoming mushy. Allow it to cool on the counter, or for a quick chill, spread it onto a baking sheet. This will help you incorporate it with the vegetables later without wilting them. For extra flavor, consider cooking the farro in vegetable broth instead of water.

Substitutions and Variations

While the classic version features cherry tomatoes and cucumber, feel free to customize your farro salad with seasonal vegetables. Zucchini, bell peppers, or even roasted sweet potatoes can add an interesting twist. If you're looking for protein alternatives, try adding grilled chicken or diced tofu. Remember, the beauty of this salad lies in its adaptability, so swap ingredients according to your taste or what you have on hand.

For a vegan version, simply omit the feta cheese or substitute it with a vegan cheese option. You can also add a handful of nuts like walnuts or almonds for crunch, enhancing both texture and flavor. Experimenting with different dressings—such as a tahini sauce or lemon vinaigrette—can also give the salad a new personality depending on your cravings.

Ingredients

Gather these fresh ingredients for your Healthy Lunch Farro Salad:

Salad Ingredients

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

Dressing Ingredients

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

Combine all these ingredients for a delicious salad!

Instructions

Follow these steps to create your Healthy Lunch Farro Salad:

Cook the Farro

In a medium pot, bring 2 cups of water to a boil. Add 1 cup of farro and reduce the heat to low. Cover and simmer for about 20 minutes or until the farro is tender. Drain any excess water and let it cool.

Prepare the Vegetables

While the farro cooks, chop the cherry tomatoes, bell pepper, cucumber, and red onion. If using, roast the chickpeas in the oven at 400°F (200°C) for 15-20 minutes until crispy.

Make the Dressing

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

Combine and Serve

In a large bowl, combine the cooled farro, chopped vegetables, roasted chickpeas, parsley, and feta cheese. Drizzle with the dressing and toss to coat. Serve immediately or refrigerate for later!

Your Healthy Lunch Farro Salad is ready to enjoy!

Pro Tips

Feel free to customize this salad with your favorite vegetables or proteins. It works well with quinoa, roasted vegetables, or a sprinkle of nuts for added crunch.

Storing Your Farro Salad

One of the best features of this Healthy Lunch Farro Salad is how well it stores. You can prepare it in advance and keep it in an airtight container in the refrigerator for up to four days. The flavors will meld beautifully over time, making it an ideal option for meal prep. Just be cautious of the vegetables; some may release moisture as they sit, so it’s best to keep diced cucumbers separate until serving.

If you find the salad drying out a day or two later, simply drizzle a little extra dressing or olive oil before serving. Also, consider adding fresh herbs like basil or dill right before you eat, as this will keep their flavor vibrant.

Serving Suggestions

This farro salad is incredibly versatile and can be served on its own as a light lunch or as a hearty side dish with grilled meats or seafood. For a complete meal, pair it with a protein source, such as grilled chicken or roasted salmon, which complements the salad's freshness wonderfully. Alternatively, you can serve it alongside a warm soup on cooler days, making for a comforting and satisfying combination.

If you’re hosting a gathering, consider serving the salad in a large bowl for everyone to scoop from, or portion it into small jars for individual servings—it's a fun way to present it at a picnic or a potluck. Adding toppings like pumpkin seeds or a sprinkle of nutritional yeast can elevate the dish further while adding a crunchy texture.

Questions About Recipes

→ Can I make this salad ahead of time?

Absolutely! This salad keeps well in the fridge for up to 3 days, making it a great meal prep option.

→ Is farro gluten-free?

No, farro is not gluten-free as it is a type of wheat. Consider using quinoa or brown rice for a gluten-free alternative.

→ What can I substitute for feta cheese?

You could use goat cheese, or for a dairy-free option, consider crumbled tofu or omitting cheese altogether.

→ How can I spice up the dressing?

For an extra kick, add crushed red pepper flakes or fresh herbs like basil or oregano.