Healthy Lunch Farro Salad

Name: Healthy Lunch Farro Salad
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 1 cup farro; 2 cups water; 1 bell pepper, diced; 1 cucumber, diced; 1 cup cherry tomatoes, halved; 1/2 red onion, finely chopped; 1 cup fresh parsley, chopped; 1/4 cup feta cheese, crumbled; 3 tablespoons olive oil; 2 tablespoons lemon juice; 1 teaspoon Dijon mustard; Salt and pepper to taste

Highlighted under: Balanced Healthy Meals Collection

I love how vibrant and nutritious this Healthy Lunch Farro Salad is! It’s an easy way to pack in whole grains, fresh vegetables, and a burst of flavor in every bite. Farro, with its nutty taste and chewy texture, serves as the perfect base for my favorite seasonal veggies. I usually whip this up on Sundays to enjoy throughout the week, making it a go-to for busy days. Trust me, once you try this salad, you'll be inspired to experiment with your favorite ingredients!

Created by

Nola Patterson

Last updated on 2026-01-12T06:49:34.863Z

When I first stumbled upon farro, I was enchanted by its delightful texture and health benefits. I decided to create a salad that would highlight this ancient grain while incorporating colorful veggies that add both flavor and nutrition. Each week, I try to vary the ingredients based on what’s fresh and seasonal, which keeps every batch exciting and different!

One specific detail I learned is to let the cooked farro cool before mixing in the dressing. This way, it absorbs the flavors better without becoming mushy. Plus, adding a sprinkle of feta cheese on top elevates the overall taste, making it a crowd-pleaser at lunch gatherings or meal prep sessions.

        Why You'll Love This Recipe
        Nutty farro base that’s both hearty and healthy
Vibrant veggies that provide texture and crunch
Easy to prepare in advance for busy weekdays

      

Key Techniques for Cooking Farro

Cooking farro may seem straightforward, but mastering it can elevate your salad. Rinse the farro under cold water before cooking to remove any debris and enhance its nuttiness. Once boiled, the ideal texture should be chewy but tender. Keep an eye on the timer; overcooking can lead to a mushy mess. I recommend checking for doneness around the 25-minute mark, tasting for that perfect bite—al dente is what you’re aiming for.

After cooking, don’t skip the cooling step! Spreading the drained farro on a baking sheet helps it cool evenly and prevents clumping. If you're in a hurry, you can place it in the fridge for about 10-15 minutes. This technique is crucial as it not only affects the texture but also allows the farro to better absorb the dressing, ensuring every bite is full of flavor.

The Role of Fresh Vegetables

The vegetables in this salad are not just for color; each one adds a unique flavor and texture profile. For instance, the crunch of the cucumber balances the chewy farro, while the juicy cherry tomatoes bring a burst of sweetness. Feel free to get creative with seasonal veggies—roasted zucchini or blanched asparagus can work beautifully. Just make sure that whatever you choose complements the overall freshness of the dish.

If you're concerned about meal prep time, you can dice your veggies ahead of time. Store them in airtight containers in the fridge for up to three days. This way, you cut down on assembly time during your busy weekdays while ensuring that they stay fresh and crunchy when mixed into the farro.

Dressing and Serving Suggestions

The dressing is the star that ties all the ingredients together, and really, it’s a breeze to make. Adjust the acidity by varying the lemon juice or add a splash of apple cider vinegar for a different dimension. If you prefer a creamier dressing, whisk in a spoonful of Greek yogurt or replace some olive oil with tahini. Make sure to taste as you go, adjusting salt and pepper to achieve the perfect balance for your palate.

To serve, consider this salad as a base for additional proteins, such as grilled chicken, chickpeas, or roasted tofu, transforming it into a complete meal. It pairs wonderfully with a piece of crusty bread or on a bed of leafy greens for added freshness. This versatility not only enhances the flavors but also makes it an excellent choice for lunch or a light dinner.

Ingredients

Gather these fresh ingredients to make a delicious Healthy Lunch Farro Salad that bursts with flavors and nutrients!

Salad Ingredients

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

Dressing Ingredients

3 tablespoons olive oil
2 tablespoons lemon juice
1 teaspoon Dijon mustard
Salt and pepper to taste

Feel free to experiment with other vegetables or add proteins like chickpeas or grilled chicken for an even heartier meal!

Instructions

Here’s how to prepare your Healthy Lunch Farro Salad from start to finish:

Cook the Farro

In a medium saucepan, combine farro and water. Bring to a boil, then reduce heat and let it simmer for 25-30 minutes until tender. Drain and let cool.

Prepare the Vegetables

While the farro cooks, dice the bell pepper, cucumber, and cherry tomatoes. Finely chop the red onion and parsley.

Make the Dressing

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

Combine Ingredients

In a large bowl, mix the cooled farro with the prepared vegetables and feta cheese. Drizzle the dressing over the top and toss gently to combine.

Serve and Enjoy

Taste the salad and adjust seasoning if necessary. Serve chilled or at room temperature. Enjoy your healthy meal!

This salad can be stored in the fridge for up to 4 days, making it perfect for meal prep!

Pro Tips

For added flavor, consider roasting some of the vegetables before adding them to the salad. You can also substitute quinoa or brown rice for the farro if preferred.

Make-Ahead and Storage Tips

This salad is fantastic for meal prep, and making it ahead of time can save you stress during the week. Prepare the farro and any chopped vegetables in advance, but add the dressing only when you’re ready to serve. This helps prevent the veggies from becoming limp and preserves their freshness. Stored in the refrigerator in airtight containers, the salad should last about 4-5 days when undressed.

If you find yourself with leftovers, consider turning them into a wrap. Just take a whole grain tortilla, add the farro salad, some greens, and a spread like hummus or tzatziki. This transformation makes for an exciting lunch option and helps minimize food waste.

Substitutions and Variations

Don’t hesitate to swap ingredients based on what you have on hand or your dietary needs. Quinoa or barley can be excellent substitutes for farro if you need a gluten-free option. For a more protein-packed salad, consider adding beans like black beans or chickpeas, which would also increase the fiber content.

If you're in the mood for a warm variation, try roasting the vegetables before adding them to the farro. Roasting brings out a different depth of flavor and can be a comforting alternative, especially in the cooler months. Just keep the roasting time to around 20-25 minutes at 400°F for optimal results!

Questions About Recipes

→ Can I use another grain instead of farro?

Absolutely! Quinoa, brown rice, or even couscous work well in this salad.

→ How long can I keep the salad in the fridge?

The salad can be stored in the refrigerator for up to 4 days in an airtight container.

→ Is this salad suitable for meal prep?

Yes, it’s perfect for meal prep! Just keep the dressing separate until ready to eat to maintain crunchiness.

→ Can I add protein to this salad?

Definitely! Grilled chicken, chickpeas, or even boiled eggs would be great additions.