This Greek Farro Salad with chickpeas and feta is everything I love in a summer meal, fresh, vibrant, and incredibly nutrient-dense. It’s packed with fiber-rich Farro, protein from chickpeas, crisp vegetables, and heart-healthy fats from Extra Virgin Olive Oil and feta, all tossed in a bright, zesty vinaigrette.
Every bite is loaded with color, texture, and wholesome ingredients that leave you feeling satisfied without feeling heavy. It’s the kind of salad you can prep ahead, bring to gatherings, or enjoy as a simple, nourishing lunch on a warm day.
Why You’ll Love This Recipe
- Balanced and satisfying – You get a little bit of everything: fiber, protein, healthy fats, and bold Mediterranean flavor in every bite.
- Incredibly versatile – Enjoy it as-is for a plant-based option, or easily bulk it up with grilled chicken or shrimp for extra protein and staying power.
- Great for meal prep – The flavors only get better as it sits, making it perfect for prepping ahead for lunches or quick dinners throughout the week.
What is Farro?
Farro is an ancient whole grain that’s been a staple in Mediterranean cooking for centuries. It has a slightly nutty flavor and a pleasantly chewy texture that holds up beautifully in salads like this one…no soggy grains here.
Unlike more refined grains, farro is minimally processed, which means it retains more of its natural nutrients and fiber. It’s also naturally hearty and satisfying, making it a great base for meals that actually keep you full.
Why It’s So Good for You
- High in fiber – Supports digestion and helps keep you feeling full longer
- Plant-based protein – Adds a boost of protein, especially when paired with ingredients like chickpeas
- Rich in nutrients – Contains important minerals like magnesium, iron, and zinc
- Great texture – Its chewy bite makes salads more satisfying and less “watery” than lettuce-based options
- Balanced energy – A complex carbohydrate that provides steady, sustained energy
Farro is one of those ingredients that turns a simple salad into something truly hearty, nourishing, and crave-worthy—perfect for building meals that feel both wholesome and satisfying.
FAQ
Can I make this salad ahead of time?
Yes! This salad is perfect for meal prep. In fact, it tastes even better after a few hours as the flavors meld together. If making ahead, you can wait to add the avocado and any delicate herbs like mint until just before serving for the freshest flavor.
How long does it last in the fridge?
Stored in an airtight container, this salad will keep well for up to 4 days. The Farro holds its texture beautifully, so it won’t get soggy like traditional salads.
Can I make this gluten-free?
Farro does contain gluten, so for a gluten-free option, you can substitute it with quinoa, brown rice, or even a mix of both for a similar hearty texture.
What protein can I add to make it a full meal?
This salad is super versatile! You can add grilled chicken, shrimp, salmon, or even extra chickpeas to boost the protein and make it more filling.
Can I use a different cheese instead of feta?
Absolutely. While Feta adds that classic tangy flavor, you could also use goat cheese or even leave it out for a dairy-free version.
Is this salad served warm or cold?
It can be enjoyed both ways! It’s delicious slightly warm right after assembling, but most people prefer it chilled or at room temperature, especially in the summer.
Can I customize the vegetables?
Yes! This recipe is very flexible. You can add or swap in ingredients like artichoke hearts, sun-dried tomatoes, zucchini, or bell peppers based on what you have on hand.
What dressing works best with this?
A simple Greek-style vinaigrette made with Extra Virgin Olive Oil, lemon juice, vinegar, and herbs pairs perfectly with the flavors in this salad.
How to make Greek Farro Salad: step-by-step
Ingredients
For the salad:
- 1 cup uncooked farro
- 1 (15 oz) can chickpeas, rinsed and drained
- 1 1/2 cups cherry tomatoes, halved
- 1 large cucumber, diced
- 1/2 small red onion, thinly sliced
- 1 cup roasted red peppers, sliced
- 1 cup cubed feta cheese
- 1 cup chopped baby spinach or arugula
- 2 tablespoons fresh mint, chopped
- 2 tablespoons fresh parsley, chopped
Greek Vinaigrette:
- 1/3 cup Extra Virgin Olive Oil
- Juice of 1 large lemon
- 1 tablespoon red wine vinegar
- 1 teaspoon Dijon mustard
- 2 garlic cloves, minced
- 1 teaspoon dried oregano
- 1/2 teaspoon cumin
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- Pinch of crushed red pepper flakes (optional)
Instructions
- Cook the farro: Bring 3 cups of salted water to a boil, add 1 cup of Farro, reduce to a simmer, and cook for 20–30 minutes until tender, then drain any excess water.
- While the farro cooks, prepare the vinaigrette. In a jar or bowl, whisk together the olive oil, lemon juice, red wine vinegar, Dijon mustard, garlic, oregano, cumin, salt, pepper, and red pepper flakes.
Pro tip: Toss the warm Farro with a bit of the vinaigrette right after cooking so it soaks up all that flavor from the inside out.
- Chop and prep all your veggies and set aside. Don’t forget your chickpeas and feta!
- Assemble the salad: To a large bowl add your arugula or spinach.
- Add your farro, chickpeas, tomatoes, cucumber, red onion, roasted red peppers, feta, mint, and parsley over top.
- Pour the dressing over the salad and toss until everything is evenly coated.
- Serve chilled or at room temperature.
- Store in an airtight container in the refrigerator for up to 4 days.
More recipes like this
Greek Farro Salad Recipe (with chickpeas and feta)
Greek Farro Salad with chickpeas, feta, and fresh vegetables tossed in a zesty lemon vinaigrette is a nutrient-dense, easy Mediterranean recipe perfect for healthy summer meals.
Equipment
- Mixing bowl
- Cutting board
- Measuring cups and spoons
- Large pot
Ingredients
For the salad
- 1 cup uncooked (farro)
- 1 15 oz can chickpeas (rinsed and drained )
- 1 & 1/2 cups cherry tomatoes (halved)
- 1 large cucumber (diced)
- 1/2 small red onion (diced)
- 1 cup roasted red peppers (sliced & patted dry)
- 1 cup feta cheese (cubed)
- 1 cup spinach or arugula (chopped)
- 2 tablespoons fresh mint (chopped)
- 2 tablespoons fresh parsley (chopped)
Greek Vinaigrette
- 1/3 cup extra virgin olive oil
- 1 large lemon (juiced)
- 1 tablespoon red wine vinegar
- 1 teaspoon dijon mustard
- 2 garlic cloves (minced)
- 1 teaspoon oregano
- 1/2 teaspoon cumin
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- pinch of crushed red pepper flakes (optional)
Instructions
-
Cook the farro: Bring 3 cups of salted water to a boil, add 1 cup of Farro, reduce to a simmer, and cook for 20–30 minutes until tender, then drain any excess water.
-
While the farro cooks, prepare the vinaigrette. In a jar or bowl, whisk together the olive oil, lemon juice, red wine vinegar, Dijon mustard, garlic, oregano, cumin, salt, pepper, and red pepper flakes.
Pro tip: Toss the warm Farro with a bit of the vinaigrette right after cooking so it soaks up all that flavor from the inside out.
-
Chop and prep all your veggies and set aside. Don't forget your chickpeas and feta!
-
Assemble the salad: To a large bowl add your arugula or spinach.
-
Add your farro, chickpeas, tomatoes, cucumber, red onion, roasted red peppers, feta, mint, and parsley over top.
-
Pour the dressing over the salad and toss until everything is evenly coated.
-
Serve chilled or at room temperature.
-
Store in an airtight container in the refrigerator for up to 4 days.
Notes
Want more protein? This salad is super versatile! You can add grilled chicken, shrimp, salmon, or even extra chickpeas to boost the protein and make it more filling.
Nutrition
Nutritional information is automatically calculated and should be used as an approximation only.
Comments