This vibrant Mediterranean Farro Salad combines the nutty, satisfying chew of ancient grains with the sweet crunch of colorful bell peppers. It is a nutrient-dense, vegan-friendly dish that works beautifully as a light main course or a hearty side. Packed with fiber and brightened with a zesty lemon-herb dressing, this salad is designed to support a heart-healthy lifestyle while being simple enough for busy weeknights. Because farro holds its texture well, this recipe is also an excellent choice for meal prep.
If your taste buds loved this Greek-inspired salad, explore our full collection of Mediterranean diet recipes designed to prioritize fresh, whole foods. You can also browse our tasty lineup of heart healthy salad recipes to find your next favorite nutrient-packed lunch or dinner.
Farro is an ancient wheat grain that is prized for its high fiber and protein content, which helps support sustained energy and digestive health. Paired with antioxidant-rich bell peppers and heart-healthy olive oil, this salad offers a balanced combination of complex carbohydrates and healthy fats to keep you feeling full and satisfied.
No, farro is a type of ancient wheat and contains gluten. If you need a gluten-free alternative, you can substitute the farro with brown rice, quinoa, or sorghum.
Yes, this salad tastes even better after sitting for a few hours as the flavors meld. It can be refrigerated for up to 3–4 days, making it perfect for meal prep.
This farro salad is versatile! It is delicious served warm immediately after cooking, but it is traditionally served at room temperature or chilled.
Absolutely. While farro has protein, you can boost it further by adding chickpeas (garbanzo beans), white beans, or—if you aren't vegan—crumbled feta cheese or grilled chicken.
If you love the nutty texture and staying power of farro, you will enjoy these other heart-healthy grain and bean salads packed with fiber and plant-based protein. These recipes are excellent for meal prep and offer satisfying, nutrient-dense options for lunch or dinner.
Round out your meal with these light and fresh vegetable sides that showcase the vibrant flavors of the Mediterranean diet. These simple, nutrient-packed recipes are the perfect way to add more color, vitamins, and antioxidants to your plate without spending hours in the kitchen.
Recipe yields 6 servings
Cook farro according to package directions, substituting water with vegetable broth. In a large salad bowl, toss cooked farro, bell peppers and red onion. In a small bowl, whisk garlic, parsley, lemon juice, olive oil, mint and liquid aminos, if using. Pour dressing over the farro mixture and toss to combine.
Refrigerate salad, covered with plastic wrap, for at least 1 hour. Serve cold or at room temperature.
If you can't find farro, barley or wheat berries have a similar chewy texture. For a gluten-free option, use quinoa or brown rice.
Feel free to swap the bell peppers for roasted zucchini, cherry tomatoes, or cucumber depending on what is in season.
Fresh basil or dill can be used in place of (or in addition to) parsley and mint.