Nut-Free Mediterranean Farro Salad
Bright, fresh, and satisfying, this Nut-Free Mediterranean Farro Salad is a wholesome twist on a classic Mediterranean dish. Packed with hearty farro, crisp cucumbers, juicy cherry tomatoes, briny kalamata olives, and creamy crumbled feta, this salad is a celebration of bold, vibrant flavors without the need for nuts. Fresh parsley and mint add a fragrant herbal touch, while a tangy lemon-oregano dressing ties everything together. Perfect as a light lunch, side dish, or make-ahead meal, this recipe is ready in just 40 minutes and tastes even better after chilling, making it ideal for summer gatherings or meal prep. Nut-free and packed with wholesome ingredients, it’s the ultimate crowd-pleasing Mediterranean grain salad!
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Recipe Information
Ingredients
- 1 cup farro
- 3 cups water
- 1 teaspoon salt
- 1 medium cucumber, diced
- 1 cup cherry tomatoes, halved
- 0.5 medium red onion, finely chopped
- 0.5 cup kalamata olives, pitted and sliced
- 0.5 cup feta cheese, crumbled
- 0.25 cup fresh parsley, chopped
- 2 tablespoons fresh mint, chopped
- 2 tablespoons lemon juice
- 3 tablespoons extra virgin olive oil
- 0.25 teaspoon black pepper
- 0.5 teaspoon dried oregano
Instructions
Rinse the farro under cold water using a fine mesh strainer.
In a medium saucepan, combine 1 cup of farro, 3 cups of water, and 1 teaspoon of salt. Bring to a boil over high heat.
Once boiling, reduce the heat to low, cover, and simmer for about 20-25 minutes or until the farro is tender and chewy.
Drain any excess water from the cooked farro and transfer it to a large mixing bowl to cool slightly.
While the farro is cooling, prepare the vegetables. Dice the cucumber, halve the cherry tomatoes, finely chop the red onion, and slice the kalamata olives.
Add the diced cucumber, halved cherry tomatoes, chopped red onion, sliced olives, crumbled feta cheese, chopped parsley, and mint to the bowl with the farro.
In a small bowl, whisk together the lemon juice, olive oil, black pepper, and dried oregano until emulsified.
Pour the dressing over the farro and vegetables, and gently toss to combine thoroughly.
Taste and adjust seasoning with additional salt or lemon juice if needed.
Serve the salad immediately or refrigerate for a few hours to let the flavors meld further. Enjoy chilled or at room temperature.
Nutrition Facts
Calories |
1665 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 96.6 g | 124% | |
| Saturated Fat | 26.1 g | 131% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 100 mg | 33% | |
| Sodium | 5580 mg | 243% | |
| Total Carbohydrate | 164.7 g | 60% | |
| Dietary Fiber | 31.4 g | 112% | |
| Total Sugars | 12.6 g | ||
| Protein | 46.4 g | 93% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 972 mg | 75% | |
| Iron | 12.3 mg | 68% | |
| Potassium | 1441 mg | 31% | |
*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.
