Healthy Lunch Farro Salad

Name: Healthy Lunch Farro Salad
Prep time: 20 min
Cook time: 30 min
Total time: 50 min
Yield: 4 servings
Ingredients: 1 cup farro; 2 cups water; 1 cup cherry tomatoes, halved; 1 cucumber, diced; 1 bell pepper, diced; 1/4 red onion, finely chopped; 1 cup parsley, chopped; 1/2 cup feta cheese, crumbled (optional); 1/4 cup olive oil; 2 tablespoons lemon juice; 1 teaspoon Dijon mustard; Salt and pepper to taste

Highlighted under: Healthy & Light

I absolutely love making this Healthy Lunch Farro Salad for its vibrant flavors and nutritional benefits. The chewy texture of farro combined with fresh vegetables and a zesty dressing creates a delightful salad experience. It's not just healthy; it's visually appealing too. Whether it's a busy weekday lunch or a picnic treat, this dish comes together effortlessly and always leaves me feeling satisfied. Plus, it’s versatile, so I can customize it with whatever veggies I have on hand while still delivering on taste and nutrition.

Created by

Veronica Miles

Last updated on 2026-01-13T05:49:14.975Z

After experimenting with different grains, I discovered farro to be the perfect base for salads. Its nutty flavor and chewy consistency make every bite satisfying. I usually cook a big batch of farro at the beginning of the week, which allows me to whip up this salad in under 30 minutes. The key here is freshness—using seasonal vegetables elevates the dish.

One of my favorite tips is to let the salad sit for a while. Allowing the ingredients to marinate in the dressing helps release the flavors, making it even tastier. I often enjoy it with a sprinkle of feta cheese or toasted nuts for an extra layer of flavor.

        Why You Will Love This Recipe
        Nutty farro packed with nutrients and fiber
Vibrant colors and fresh flavors make it a feast for the eyes
Quick to prepare and perfect for meal prep

      

Choosing the Right Farro

Selecting the right type of farro is crucial for achieving the optimal texture in your Healthy Lunch Farro Salad. There are three main types: pearled, semi-pearled, and whole farro. For a quicker cooking time and chewier bite, I recommend using pearled farro, as it cooks in about 25-30 minutes. Whole farro, while more nutritious, can take up to an hour to cook. Always check the package for specific cooking times to ensure your farro is perfectly tender yet still retains some bite.

When cooking farro, be mindful of the water-to-grain ratio. For one cup of farro, using two cups of water is ideal, but if you prefer a creamier texture, you can increase the liquid slightly. If you've accidentally added too much, don’t worry! Just drain the excess water once it’s done cooking. A tip I’ve learned: rinsing the farro under cold water before boiling can help remove excess starch, resulting in a less gummy final dish.

Vegetable Variations

This salad is wonderfully versatile, allowing you to mix and match vegetables based on what you have available or in season. Feel free to experiment by adding roasted or grilled vegetables like zucchini, asparagus, or even sweet corn for a smoky flavor. If you prefer a bit of crunch, consider including radishes or snap peas. Remember that different vegetables may require varying preparation methods, such as blanching or roasting, which can add another layer of flavor.

For those looking for a twist, consider incorporating fruits like diced apples or pears for a sweet contrast. Adding nuts like walnuts or almonds can enhance the texture and provide healthy fats as well. Keep in mind the flavors you want to highlight; for instance, pairing with a tangy feta will balance beautifully with sweeter fruits. Always taste the salad as you go to ensure a complementary mix of flavors!

Storage and Make-Ahead Tips

One of the best aspects of the Healthy Lunch Farro Salad is its ability to be made ahead of time, making it a perfect option for meal prep. Once assembled, this salad can be stored airtight in the fridge for up to 4 days, allowing the flavors to meld beautifully over time. Just be aware that if you add cucumbers or tomatoes, they can release moisture, so if storing for days, consider adding these fresh vegetables right before serving to maintain their crispness.

For optimal freshness, pack the dressing separately until you’re ready to eat. This way, the salad stays vibrant and the textures remain intact. If you need to scale this recipe up for gatherings, simply double the ingredients. The dressing ingredients can also be adjusted easily; for a creamier dressing, a dollop of Greek yogurt can be substituted for half of the olive oil. Keep experimenting with flavor adjustments to find your favorite combination!

Ingredients

Gather your ingredients before you start to make the process smooth.

For the Salad

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

For the Dressing

1/4 cup olive oil
2 tablespoons lemon juice
1 teaspoon Dijon mustard
Salt and pepper to taste

Mix all the ingredients together for a fresh and healthy meal.

Instructions

Preparing the salad is a straightforward process; just follow these steps.

Cook the farro

In a medium saucepan, bring 2 cups of water to a boil. Add 1 cup of farro, reduce heat to low, cover, and simmer for 25-30 minutes until tender. Drain any excess water.

Prepare the vegetables

While the farro is cooking, chop the cherry tomatoes, cucumber, bell pepper, red onion, and parsley. Set aside.

Make the dressing

In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, salt, and pepper until well combined.

Combine all ingredients

In a large bowl, combine the cooked farro with the chopped vegetables and crumbled feta. Drizzle the dressing over the salad and toss to combine.

Chill before serving

Let the salad sit for at least 10 minutes in the fridge before serving, allowing the flavors to meld together.

Enjoy your Healthy Lunch Farro Salad as a wholesome meal!

Pro Tips

For added flavor, consider roasting your vegetables before adding them to the salad. This enhances their sweetness and adds an enjoyable depth to the dish.

Serving Suggestions

This Healthy Lunch Farro Salad is ideal as a standalone dish, but consider pairing it with grilled chicken or shrimp for a heartier meal. You might also enjoy it alongside hummus and pita for a Mediterranean-inspired spread. The bright, zesty flavor of the dressing complements many protein options beautifully, enhancing the overall dining experience.

Moreover, serving this salad in clear glass containers can highlight its vibrant colors, making it visually appealing for picnics or lunch boxes. Feel free to top with microgreens or toasted seeds right before serving to add an extra flare and boost in nutrition!

Troubleshooting Tips

If you find your farro ends up mushy, you may have cooked it for too long or used too much water. Keep an eye on the timer and strain any excess water promptly after cooking. For next time, consider reducing the cooking time by a couple of minutes, especially if you are using the quicker pearled farro. Adjusting the heat to maintain a gentle simmer can also help achieve the desired texture.

In case your salad seems a bit bland, it’s usually a sign that the dressing needs a little extra kick. You can easily brighten it up with a splash of vinegar or additional lemon juice. Taste as you go, and remember that seasoning with salt is key to bringing out all the flavors. Don't hesitate to tweak the dressing ratios to suit your personal palate!

Questions About Recipes

→ Can I prepare this salad in advance?

Yes, this salad is perfect for meal prep! Just store the dressing separately until you're ready to eat.

→ What can I substitute for farro?

You can substitute farro with quinoa or barley if you prefer a different grain.

→ Is this salad vegan?

Yes, if you omit the feta cheese, this salad is completely vegan.

→ How long does the salad last in the fridge?

The salad can be stored in the fridge for up to 3 days. Just remember the vegetables might lose some crunch.