Dinner

Mediterranean Farro Salad Recipe

Name: Mediterranean Farro Salad Recipe
Prep time: 15 min
Cook time: 50 min
Total time: 1 h 5 min
Cuisine: Mediterranean
Ingredients: 1 cup farro (uncooked); 3 cups vegetable broth; 1 eggplant (cut into ½-inch cubes); 2 zucchini (cut into ½-inch cubes); 1 red onion (sliced); 1 tablespoon extra virgin olive oil; ¼ teaspoon salt; ½ cup jarred roasted bell pepper (diced); ¼ cup parsley (finely chopped); 2 tablespoons pistachio nuts (toasted); 2 ounces feta cheese (or non-dairy feta); 1 can (15 oz) chickpeas (optional); ¼ cup extra virgin olive oil; 2 tablespoons lemon juice; 1 tablespoon mustard; 1 small clove garlic (grated); ½ teaspoon cumin (ground); ½ teaspoon paprika; ½ teaspoon salt (or more to taste); ¼ teaspoon black pepper

ByRita Bennet December 18, 2025December 18, 2025

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Introduction

This Mediterranean Farro Salad is a wholesome, flavorful dish packed with tender farro, roasted vegetables, and a zesty cumin dressing. Perfect as a light lunch or a hearty side, it combines fresh ingredients with vibrant Mediterranean flavors.

A close-up view of a white plate filled with a mixed grain and vegetable salad. The base layer consists of small, round, light brown grains mixed evenly throughout. Scattered in the grains are various chopped vegetables including dark purple eggplant, green zucchini, red bell pepper, and some red onion pieces, all diced into small chunks. White crumbly cheese is sprinkled generously on top in small clusters. Fresh green herbs are finely chopped and scattered throughout the salad adding a fresh touch. The plate sits on a white marbled texture surface with garlic cloves and a few pistachios around it. A gold spoon is partially buried in the salad as if ready to serve. photo taken with an iphone --ar 4:5 --v 7

Ingredients

1 cup farro (uncooked)
3 cups vegetable broth

1 eggplant (cut into ½-inch cubes)
2 zucchini (cut into ½-inch cubes)

1 red onion (sliced)
1 tablespoon extra virgin olive oil

¼ teaspoon salt
½ cup jarred roasted bell pepper (diced)
¼ cup parsley (finely chopped)

2 tablespoons pistachio nuts (toasted)
2 ounces feta cheese (or non-dairy feta)
1 can (15 oz) chickpeas (optional)

¼ cup extra virgin olive oil (for dressing)
2 tablespoons lemon juice
1 tablespoon mustard

1 small clove garlic (grated)
½ teaspoon cumin (ground)
½ teaspoon paprika

½ teaspoon salt (or more to taste)
¼ teaspoon black pepper

Instructions

Step 1: Bring 3 cups of vegetable broth to a boil. Rinse the farro under cold water, then add it to the boiling broth. Simmer until the liquid is absorbed and the farro is cooked al dente, about 20 to 30 minutes. Stir occasionally to prevent sticking.

Step 2: Preheat the oven to 400°F (200°C). Chop the eggplant and zucchini into ½-inch cubes and slice the red onion. Place the vegetables on a parchment-lined baking tray and drizzle with 1 tablespoon olive oil and ¼ teaspoon salt. Toss to coat evenly.
Step 3: Roast the vegetables in the oven for 20 minutes or until tender and slightly charred, stirring once halfway through roasting.
Step 4: Prepare the dressing by combining ¼ cup olive oil, lemon juice, mustard, grated garlic, cumin, paprika, salt, and black pepper in a small bowl. Whisk until well blended.

Step 5: In a large bowl, combine the cooked farro, roasted vegetables, diced roasted bell pepper, and chopped parsley. Pour the dressing over and toss gently to combine.
Step 6: Transfer the salad to a serving platter. Sprinkle the toasted pistachio nuts and crumbled feta cheese on top. The salad can be served immediately or chilled.
Step 7 (optional): For added protein and heartiness, stir in a drained can of chickpeas before serving.

Tips & Variations

Use non-dairy feta cheese to make this salad vegan-friendly.
Toast the pistachios lightly in a dry pan for extra crunch and flavor.
Swap the roasted bell peppers for sun-dried tomatoes for a different tangy note.

Make the salad ahead and let the flavors meld in the fridge for a few hours.

Storage

Store the salad in an airtight container in the refrigerator for up to 3 days. It can be enjoyed cold or left at room temperature for 30 minutes before serving. If the farro absorbs too much dressing while stored, stir in a little extra olive oil or lemon juice before serving.

How to Serve

A close-up top view of a white bowl filled with a colorful grain salad, showing about three main layers: the base layer is light brown barley grains mixed evenly with cream chickpeas; the middle layer is made of small diced vegetables including green zucchini, red bell peppers, and purple eggplant chunks; scattered thin slices of red onion add purple and white streaks throughout; fresh green herbs are finely chopped and mixed evenly, giving a fresh touch. The bowl sits on a white marbled surface with halved yellow lemons and cloves of garlic nearby; some pistachio nuts are seen to the upper left and a gold spoon is positioned at the top right. photo taken with an iphone --ar 4:5 --v 7

Serve this delicious recipe with your favorite sides.

FAQs

Can I use quick-cooking farro?

Yes, quick-cooking farro reduces the cooking time significantly. Follow package instructions, but reduce simmering time to prevent overcooking.

Is this salad suitable for meal prep?

Absolutely. It keeps well in the fridge and the flavors develop nicely overnight, making it a great option for make-ahead lunches or dinners.

Rita Bennet