Dairy-Free Mediterranean Farro Salad
Bright, fresh, and packed with bold Mediterranean flavors, this Dairy-Free Mediterranean Farro Salad is a wholesome, plant-based recipe perfect for any occasion! Featuring nutty farro as the hearty base, this salad is loaded with crunchy cucumbers, sweet cherry tomatoes, briny kalamata olives, and aromatic fresh herbs like parsley and mint. A zesty, dairy-free lemon and garlic dressing ties everything together with a tangy, refreshing finish. Quick to prepare and completely vegan, this salad is perfect as a satisfying light lunch, a vibrant summer side, or a meal-prep star that gets better as the flavors meld. Whether you're exploring Mediterranean cuisine or searching for healthy, dairy-free recipes, this easy farro salad ticks all the boxes!
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Recipe Information
Ingredients
- 1 cup farro
- 3 cups water
- 1.5 cups cherry tomatoes, halved
- 1 medium cucumber, diced
- 1 small red onion, finely chopped
- 0.5 cup kalamata olives, pitted and sliced
- 0.5 cup fresh parsley, chopped
- 0.25 cup fresh mint, chopped
- 0.25 cup extra virgin olive oil
- 0.25 cup lemon juice, freshly squeezed
- 2 cloves garlic, minced
- 2 teaspoons dijon mustard
- 1 teaspoon salt
- 0.5 teaspoon black pepper
Instructions
Rinse 1 cup of farro under cold water.
In a medium saucepan, combine the rinsed farro and 3 cups of water. Bring to a boil over high heat.
Reduce the heat to low and let it simmer for about 25-30 minutes or until the farro is tender but still chewy.
Drain any excess water and set the farro aside to cool slightly.
In a large mixing bowl, combine 1.5 cups of halved cherry tomatoes, 1 diced medium cucumber, 1 small finely chopped red onion, 0.5 cup of sliced kalamata olives, 0.5 cup of chopped fresh parsley, and 0.25 cup of chopped fresh mint.
In a small bowl, whisk together 0.25 cup of extra virgin olive oil, 0.25 cup of freshly squeezed lemon juice, 2 minced garlic cloves, 2 teaspoons of dijon mustard, 1 teaspoon of salt, and 0.5 teaspoon of black pepper until well combined.
Add the slightly cooled farro to the vegetable mixture in the large bowl.
Pour the dressing over the salad and gently toss to combine all the ingredients.
Taste and adjust the seasoning with more salt and pepper if needed.
Serve the salad immediately or refrigerate for up to 2 hours to allow the flavors to meld. Enjoy your Dairy-Free Mediterranean Farro Salad!
Nutrition Facts
Calories |
1171 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 78.4 g | 101% | |
| Saturated Fat | 11.1 g | 55% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3325 mg | 145% | |
| Total Carbohydrate | 114.0 g | 41% | |
| Dietary Fiber | 25.2 g | 90% | |
| Total Sugars | 20.6 g | ||
| Protein | 22.2 g | 44% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 481 mg | 37% | |
| Iron | 16.5 mg | 92% | |
| Potassium | 2882 mg | 61% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
