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Mediterranean Farro Salad Recipe

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4.5 from 133 reviews

A vibrant and wholesome Mediterranean Farro Salad featuring al dente farro, roasted eggplant, zucchini, and red onion, tossed with a zesty cumin-spiced dressing, garnished with toasted pistachios and crumbled feta. Perfect as a hearty side or a light main dish, with optional chickpeas for added protein.

Ingredients

Scale

Grains

  • 1 cup farro (uncooked)
  • 3 cups vegetable broth

Roasted Vegetables

  • 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

Salad Additions

  • 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)

Dressing

  • 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

Instructions

  1. Boil the Farro: Rinse 1 cup of farro under cold water. In a saucepan, bring 3 cups of vegetable broth to a boil. Add the rinsed farro to the broth, reduce heat to a simmer, and cook uncovered for about 20 to 30 minutes. Stir occasionally to prevent sticking and cook until the liquid is absorbed and the farro is tender but still slightly firm (al dente).
  2. Roast the Veggies: Preheat your oven to 400°F (200°C). Prepare the vegetables by chopping 1 eggplant and 2 zucchinis into ½-inch cubes, and slicing 1 red onion. Place the vegetables on a baking tray lined with parchment paper. Drizzle with 1 tablespoon of extra virgin olive oil and sprinkle with ¼ teaspoon salt. Toss to coat evenly.
  3. Roast: Spread the vegetables in a single layer on the tray. Roast in the preheated oven for 20 minutes, or until they are tender and slightly charred around the edges. Stir halfway through roasting for even cooking.
  4. Make Cumin Dressing: In a small bowl, whisk together ¼ cup extra virgin olive oil, 2 tablespoons lemon juice, 1 tablespoon mustard, 1 small clove of grated garlic, ½ teaspoon ground cumin, ½ teaspoon paprika, ½ teaspoon salt (adjust to taste), and ¼ teaspoon black pepper until fully combined and emulsified.
  5. Mix the Salad: In a large mixing bowl, combine the cooked farro, roasted vegetables, ½ cup diced jarred roasted bell pepper, and ¼ cup chopped parsley. Pour the cumin dressing over the mixture and toss gently to combine all the flavors thoroughly.
  6. Toss and Serve: Transfer the salad onto a serving platter. Sprinkle the top with 2 tablespoons toasted pistachio nuts and crumble 2 ounces of feta cheese over it. Serve immediately, or refrigerate and serve chilled or at room temperature for later enjoyment.
  7. Add Chickpeas (Optional): For an extra boost of protein and heartiness, drain and rinse 1 can (15 oz) of chickpeas and fold them into the salad before serving.

Notes

  • Farro can be substituted with other whole grains like barley or wheat berries if desired.
  • To toast pistachios, dry roast them over medium heat in a skillet for 3-5 minutes until fragrant.
  • You can use non-dairy feta cheese for a vegan option, or omit feta to keep the dish vegan.
  • Leftover salad tastes great the next day and makes a refreshing lunch option.
  • For extra zest, add a bit of fresh mint or basil along with the parsley.
  • Adjust the salt in the dressing depending on the saltiness of your broth and feta cheese.

Keywords: Mediterranean farro salad, roasted vegetable salad, healthy grain salad, vegetarian Mediterranean recipe, farro salad with feta, easy Mediterranean salad

Find it online: https://kitchenbyrita.com/mediterranean-farro-salad-recipe/