This farro salad is a fresh and colorful blend of grains, vegetables, olives, feta cheese and herbs, all tossed in a homemade dressing. An easy and unusual salad that’s healthy and can be made in advance.

I love a good salad, and sometimes the best salads don’t even involve lettuce. When I’m looking for a way to get my veggies in, I turn to orzo salad, chickpea salad and this fabulous farro salad.

Farro Salad Recipe | Healthy Salad #salad #healthy #cleaneating #farro #dinner #dinneratthezoo Farro Salad Recipe | Healthy Salad #salad #healthy #cleaneating #farro #dinner #dinneratthezoo

Farro salad made with cuucmber, feta cheese, olives and peppers, topped with parsley.

I love looking for new ways to get my veggies in, and this farro salad is a real winner. It’s a blend of fresh veggies, chickpeas, feta cheese and olives, all tossed in the most delicious homemade vinaigrette. This salad is healthy, full of protein and will earn you rave reviews from family and friends.

What is farro?

Farro is a type of ancient wheat grain that has the hull removed. Farro is sold in the rice area of most grocery stores, and can be prepared by boiling the grains in salted water for approximately 20 minutes. Farro has a pleasant, chewy texture and mild flavor.

Dry farro in a jar.

How do you make farro salad?

To make farro salad, you will combine cooked farro with cucumbers, roasted red bell peppers, chickpeas, kalamata olives, red onions and feta cheese. Everything gets tossed together with a simple savory dressing. From there, you can either serve your salad immediately or refrigerate it for up to 6 hours.

Cooked farro, roasted peppers, chickpeas, herbs, and olives in a bowl.

Tips for farro salad

  • I like to use the small Persian cucumbers for this salad. If you can’t find this variety, use a seedless English cucumber instead.
  • I use a bottle of pre-prepared roasted peppers for convenience sake, but you can roast fresh peppers if you prefer.
  • This salad calls for parsley because it adds a fresh flavor and many people always have it on hand. If you don’t have parsley, other great herb options are dill, chives or mint.
  • Make sure to cut all your veggies into small pieces so that they blend well with the tiny grains of farro.
  • If you’re looking to save time, cook your farro in advance, up to 3 days before you plan to make this salad.

Vegetables, chickpeas and farro topped with herb dressing.

Is farro healthy?

Farro is full of nutrients! It contains plenty of fiber, protein, magnesium and zinc. It also contains a variety of antioxidant compounds which help protect against diseases. It’s a great substitute for refined grains such as white rice.

A bowl of farro salad with a serving spoon in it.

Farro Salad Variations

There are so many different ways to flavor your farro salad! Here are some of my favorite optional additions to this recipe.

  • Grilled Chicken
  • Sun Dried Tomatoes
  • Marinated Artichoke Hearts
  • Cherry Tomatoes
  • Baby Spinach

Farro salad makes a great side dish, vegetarian main course, or potluck offering. It’s unexpected and unique, yet full of flavor and texture. Every time I bring this salad to an event, I get a ton of requests for the recipe!

More great salad recipes

4.98 from 36 votes

Farro Salad with Feta

AuthorSara Welch
Farro salad made with cuucmber, feta cheese, olives and peppers, topped with parsley.
This farro salad is a fresh and colorful blend of grains, vegetables, olives, feta cheese and herbs, all tossed in a homemade dressing. An easy and unusual salad that's healthy and can be made in advance.
Prep Time20 minutes
Cook Time5 minutes
Total Time30 minutes
Course Salad
Cuisine Mediterranean
Serves 6


  • 2 cups cooked farro
  • 1 cup cucumber diced
  • 1 cup chickpeas canned, drained then rinsed
  • 1/2 cup roasted red peppers diced
  • 1/4 cup red onion finely chopped
  • 1/2 cup crumbled feta cheese
  • 1/2 cup kalamata olives sliced
  • 1/4 cup parsley chopped
  • 6 tablespoons olive oil
  • 1 tablespoon lemon juice
  • 1 tablespoon red wine vinegar
  • 1 teaspoon Dijon mustard
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon dried oregano
  • salt and pepper to taste


  • Place the farro, cucumbers, chickpeas, roasted peppers, red onion, feta cheese, olives and parsley in a large bowl.
  • In a small bowl, whisk together the olive oil, lemon juice, red wine vinegar, Dijon mustard, garlic powder, oregano and salt and pepper.
  • Pour the dressing over the farro mixture. Toss to coat, then serve


Make Ahead: The farro can be made up to 2 days in advance and all of the vegetables can be prepped the day before.
Little Helpers: My kids love to assemble the salad and shake up the dressing!


Calories: 439kcal | Carbohydrates: 55g | Protein: 15g | Fat: 16g | Saturated Fat: 4g | Cholesterol: 16mg | Sodium: 362mg | Potassium: 561mg | Fiber: 8g | Sugar: 5g | Vitamin A: 980IU | Vitamin C: 14.9mg | Calcium: 190mg | Iron: 3.8mg

This post was originally published on June 4, 2015 and was updated on February 3, 2019 with new content.

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4.98 from 36 votes (9 ratings without comment)

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Recipe Rating


  1. 5 stars
    Made this tonight to accompany some turkey meatballs and warm pitas. This was absolutely delicious. We will definitely add this to our rotation. Thank you

  2. I just recently used farro and love the taste and texture of it. This recipe sounds both healthy and delicious.
    Can you tell me what the serving size is?
    I saw the nutritional breakdown but don’t know if that is for the whole salad or an individual serving.

  3. 5 stars
    Made this Mother’s Day weekend. I tripled the recipe because we were having different family members both Saturday and Sunday. This allowed me to prep once but use it twice. It was a hit both days! I will be making this again. Thank you for sharing the recipe.

  4. I have not yet made this recipe but plan to do so. The serving size is not indicated. How much exactly is a serving of this salad? I track my daily intake so I need to know this. Thank you in advance.

  5. 5 stars
    Made this today , followed the recipe exactly and it is delicious. Will be making this on the regular ☺️

  6. 5 stars
    I used small chopped kale instead of parsley other wise followed the recipe. Everyone loved it even my 21 month old granddaughter.

  7. 5 stars
    The flavor and textures were great–super delicious! I had to make a few substitutes because I was making a-what’s-in-the-pantry dinner–so no red peppers or cucumbers, but I did have peperoncini and cooked baby beets. Plus, I didn’t have red wine vinegar– mixed a little white balsamic with regular balsamic and one less tablespoon of olive oil (because I was tasting it along the way and II like my dressing a little sharper). It’s a forgiving recipe–to accommodate a last minute meal. Thanks!

  8. 5 stars
    This was amazing! The only changes I made were to use sun dried tomatoes packed in oil in place of the roasted red peppers because I was out of the roasted peppers and black olives because I didn’t want to pit my kalamatas. My husband isn’t a fan of onions or cucumbers but that didn’t stop him from going back for seconds! It was the perfect side for our blackened salmon and for lunch I will be having it topped with a can of tuna or some cubed chicken breast. The possibilities are endless! Thanks for sharing this recipe!

  9. 5 stars
    I made this salad exactly as the recipe says. The dressing was too Olive oily because the ratio between the amount of oil to the amount of acid prescribed was not to my taste….I added a few more tablespoons of red wine vinegar and got the exact right ratio that I like…….in addition, I chilled the dressing and all the salad fixings so it really tasted great on a warm day. I think the salad would be heartier with an addition of chunks of ham or hard salami, just sayin…

      1. Sorry if I miss understand, but does that mean there are 439 calories in one cup of salad?