Amazing Greek Farro Salad Recipe Fitnessnacks

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Last modified: April 8, 2023. Originally posted: April 8, 2023 By Sophia DeSantis

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Try this easy and delicious Greek farro salad, packed with wholesome ingredients and tangy vegan feta. Perfect for a quick and satisfying meal!

This recipe is bold in flavor but simple in ingredients. The pepperoncini, olives and red onion mixed with the more neutral tastes of the cucumber and tomato for an incredible end result.

This recipe was originally published on 5/27/14

Greek Salad is a staple in our house! This farro salad captures all the flavors of that traditional recipe in a hearty filling meal.

Ingredients

My favorite thing about farro is the texture. It is perfectly chewy and al dente and has a great almost nutty flavor. Plus, it’s high in protein, fiber, and calcium, perfect for adding more nutrients to your diet.

Here is what you need to make this amazing vegan farro recipe:

• Farro – If you’re gluten free, like me, you can always substitute the farro with quinoa or brown rice.
• Pepperoncini 
• Greek olives
• Cucumbers 
• Tomatoes 
• Red onion 
• Vegan Feta – or regular feta if you are not vegan or dairy free.
• Fresh oregano

Tips for Cooking Farro

If you don’t know how to cook farro never fear, it’s pretty simple!

1. One cup of dry farro will result in 3 cups of cooked farro.
2. Rinse the farro in a fine mesh strainer before cooking to rinse off the powdery coating. This will help to avoid a starchy consistency.
3. You don’t need to exactly measure the amount of water used since you will be draining the excess, similar to cooking pasta.
   • Shoot for around 3 times the amount of farro, in this recipe 3 cups of water for the 1 cup of farro.
4. Bring salted water to a boil then add in the farro.
5. Cook until it is tender yet still chewy, this should take about 20-30 minutes.
6. Drain the cooked farro and rinse with fresh water.
7. Season and use immediately or store.
8. Cooked farro will stay good in the refrigerator in an airtight container for up to one week.

Flavor suggestions

One of the many wonderful things about this Mediterranean farro salad is how easy it is to customize! Try adding in any of these other ingredients to mix up the flavor:

• Shredded spinach
• Other greens like arugula, kale, or chard
• Crumble up some Vegan Bacon
• Bell peppers – fresh or roasted
• Chickpeas
• Dill
• Garlic
• If you do not need this Greek farro salad to be vegan, you can add in chopped cooked chicken for added protein.

What to Serve With Greek Farro Salad

This tasty farro salad is hearty enough to be served as a complete vegan meal, but it’s also great paired with any of these plant based recipes:

How to Make Farro Salad Ahead of Time

Probably the best thing about this Greek farro salad recipe is that it can be made ahead of time. It’s great for meal prep, or for simply making it super easy to mix up in 5 minutes when you’re ready to serve on busy weeknights!

• Clean and chop the veggies.
• Cook the farro.
• Store everything in an airtight container in the fridge until you’re ready to mix up!
  • Cooked farro can be stored in the refrigerator for up to a week.
  • The chopped veggies will be best within 3-5 days.
• For a cold farro salad, serve right away.
• If you’d like to serve it warm, you can heat it up on the stovetop in a skillet, or quickly in the microwave.
• Alternatively you can make the entire recipe and store in the refrigerator until you are ready to serve.

More Tips and Tricks

• Make sure to rinse the farro before cooking.
• If you use whole farro instead of pearled, soak it before cooking to cut down on the cook time. 
• To make this gluten-free sub the farro with rice or quinoa. I love wild rice.
• You can use dried oregano, but only use 2 teaspoons as it is stronger than fresh.
• Leftover Greek farro salad will keep in an airtight container in the refrigerator for up to 5 days, depending on how fresh your veggies are.

Common Questions

Is Farro a carb or protein?

Farro is an ancient wheat grain that is really nutritious. It has both carbs and protein. While not gluten free, it is more digestible than other gluten filled grains. Both my husband and I digest it more easily.

¼ cup of dry farro has about 6 grams of protein. It has 34 grams of carbs, but 5 of those grams are fiber.

What’s healthier farro or quinoa?

Both farro and quinoa are healthy grains that offer nutritional benefits. Farro has slightly more calories than quinoa, 170 vs 156 per ¼ cup serving. Both grains have a good amount of protein; quinoa has 6 grams per serving while farro has 7. Farro is also significantly higher in calcium, but quinoa is lower in carbs. So it really just comes down to what you’re looking for in nutrition as far as which would be considered healthier.

Can you eat farro cold?

Yes you can! This cold farro salad is one example of the many ways you can enjoy farro cold.

Does farro need to be rinsed?

Yes. If you look at farro when you buy it, you’ll  see that it is covered with a powder like substance. It should be rinsed off before cooking.

What is farro salad made of?

You can make a variety of salads with farro. This one features Mediterranean flavors like tomatoes, cucumbers, olives, and feta.

What is farro good with?

Practically anything! It’s great mixed up with fresh veggies and herbs as a salad, but you can also make dishes like risotto, or even just served alone as a side to any entree.

More Vegan Salad Recipes

Like this vegan farro recipe? Want more like it? Whether you need a fresh and healthy meal, or a side to go along with your favorite dishes, these plant based salad recipes have you covered:

Amazing Greek Farro Salad Recipe

Sophia DeSantis

Try this easy and delicious Greek farro salad, packed with wholesome ingredients and tangy vegan feta. Perfect for a quick and satisfying meal!

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Prep Time 10 mins

Cook Time 25 mins

Total Time 35 mins

Course Main Course, Salad, Side Dish

Cuisine Greek, Mediterranean

Servings 4

Calories 314 kcal

Ingredients 

US CustomaryMetric

 

1x2x3x

• 1 cup farro , dry (use semi pearled or pearled, see note)
• ½ cup peperoncini , chopped (leave out if you don’t want any spice)
• ½ cup Greek olives , sliced
• ½ cup cucumbers , chopped
• ½ cup fresh tomatoes , chopped
• ½ cup red onion , chopped
• ½ cup vegan Feta , I use my homemade version or you can use store bought
• 2 tablespoons fresh oregano
• drizzle olive oil , optional or leave out for oil free

Instructions 

• Begin cooking farro in a medium pot according to package directions (will cook for about 25-30 minutes).

• As farro is cooking, you can cut all the veggies if you haven’t already.

• When farro is done cooking, drain and rinse with cold water.

• Transfer to a bowl and add all the other ingredients.

• Mix well and enjoy!

Notes

• If you use whole farro instead of pearled, soak it before cooking to cut down on the cook time. 
• To make this gluten-free sub the farro with rice. I love wild rice.
• You can use dried oregano, but only use 2 teaspoons as it is stronger than fresh.
• If you make the vegan feta, use only the feta filling portion of the linked recipe.

Recipe by Veggies Don’t Bite, visit our site for more great plant-based recipes.

Nutrition

Calories: 314kcalCarbohydrates: 50gProtein: 9gFat: 10gSaturated Fat: 2gSodium: 274mgPotassium: 414mgFiber: 11gSugar: 3gVitamin A: 315IUVitamin C: 17.4mgCalcium: 74mgIron: 3.5mg

Nutrition and metric information should be considered an estimate.

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