Looking for a simple, plant-based dish that’s both satisfying and full of flavor? Meet farro salad — a chewy, nutty, and fresh recipe that makes the perfect side dish or even a light main course. Whether you’re prepping lunch for the week or adding variety to your dinner spread, this salad brings together wholesome ingredients and a tangy dressing that keeps your taste buds happy.
Farro is an ancient grain known for its hearty texture and slightly nutty flavor. It holds up well in salads and doesn’t turn mushy, making it perfect for meal prep. The best part? Cooking the farro only takes about 30 minutes, and the whole recipe comes together in around 45 minutes. Let’s get into how to make this delicious and wholesome salad that you’ll want on repeat.
What is Farro?
Farro is an ancient grain that has been used in cooking for centuries. It has a chewy texture and a rich, nutty flavor that adds depth to any dish. Farro holds its shape when cooked, making it great for salads, soups, and grain bowls. It’s also plant-based and works well in vegan and vegetarian diets.
Many people enjoy farro for its hearty bite and versatility. You can mix it with a variety of fresh vegetables, herbs, and simple dressings for a meal that feels both comforting and refreshing.
Ingredients You’ll Need
Here’s a list of ingredients for this farro salad. Most of these are pantry staples or easy to find at your local grocery store:
- 1 cup uncooked farro
- 3 cups water
- Salt (for cooking the farro)
- 1 cup cherry tomatoes, halved
- 1/4 cup chopped fresh parsley
- 1/4 cup red onion, finely diced
- 1/4 cup olive oil
- 2 tablespoons apple cider vinegar
- Salt and pepper to taste
Optional add-ins:
- Cucumber slices
- Crumbled feta (if not keeping it strictly plant-based)
- Chickpeas
- Lemon zest
This is a flexible recipe, so you can customize it based on what you have in your fridge or what flavors you prefer.
Cooking the Farro
To get the perfect chewy texture, cook your farro like pasta:
- Rinse 1 cup of farro under cold water.
- In a medium pot, bring 3 cups of water and a generous pinch of salt to a boil.
- Add the farro and simmer uncovered for about 30 minutes, or until the grains are tender but still have a bite.
- Drain any excess water and let the farro cool for a few minutes before assembling your salad.
You’ll know the farro is ready when it’s tender with a bit of chew — not mushy. This texture is key to making farro salads taste great.
Assembling the Salad
Once your farro is cooked and slightly cooled, it’s time to bring the salad together:
- In a large bowl, combine the cooked farro, cherry tomatoes, parsley, and red onion.
- In a separate small bowl, whisk together the olive oil, apple cider vinegar, salt, and pepper.
- Pour the dressing over the salad and mix until everything is well-coated.
Give it a quick taste and adjust the salt and pepper if needed. If you want a little more tang, add an extra splash of apple cider vinegar.
Let the salad sit for 10–15 minutes before serving so the flavors can blend. This also helps the farro absorb the dressing, making each bite even more flavorful.
Why Farro Salad is a Great Choice
Farro salad is more than just tasty — it’s a smart choice for your routine. Here’s why people love it:
- Great Texture and Flavor
The chewy texture of farro and its naturally nutty flavor pair beautifully with juicy tomatoes and crisp herbs. The olive oil and apple cider vinegar dressing ties everything together without being too heavy.
- Plant-Based and Wholesome
This dish fits easily into a plant-based lifestyle. It’s filling, thanks to the hearty farro, and full of fresh ingredients. You can also add plant-based proteins like chickpeas or tofu for a more complete meal.
- Perfect for Meal Prep
Farro salads store well in the fridge for several days. In fact, they often taste even better the next day. This makes it a great option for prepping ahead for lunch or a quick dinner.
- Versatile and Customizable
You can switch up the vegetables, herbs, or dressing depending on what you have. Try adding grilled zucchini in the summer, roasted squash in the fall, or avocado for extra creaminess.
Serving Suggestions
This farro salad works well as:
- A side dish for grilled or roasted vegetables
- A light lunch with a handful of greens or arugula mixed in
- A potluck dish that holds up well at room temperature
- A make-ahead meal for busy weeks
Top it with toasted nuts or seeds for crunch, or sprinkle in some lemon zest for brightness. It’s one of those recipes that feels fresh and satisfying without much effort.
Final Thoughts
If you’re looking for a go-to salad recipe that’s easy to make, plant-based, and full of flavor, this nutty farro salad checks all the boxes. With its chewy texture, simple ingredients, and fresh dressing, it’s a dish you’ll want to keep in your regular rotation. From busy weeknights to weekend gatherings, it’s a winner every time.
Don’t forget — farro is tender and delicious when cooked just right, and the apple cider vinegar dressing gives it that extra zing. Serve it warm, chilled, or at room temperature. However you enjoy it, this farro salad is bound to become one of your new favorite salad recipes.
