Cold farro salads are the ultimate make-ahead meal: chewy, nutty whole grains tossed with crisp vegetables, herbs, and a bright dressing that only gets better as it sits. Unlike pasta or rice salads that can turn soggy, farro holds its texture for days, making it perfect for meal prep, picnics, and potlucks. This base recipe is endlessly adaptable, and I’ll show you five easy variations to keep things interesting all week.
Ingredients
- 1 cup (200 g) pearled farro (or semi-pearled; see Tips)
- 3 cups (710 ml) water or vegetable broth
- 1 tsp (5 g) fine sea salt, plus more to taste
- 1/4 cup (60 ml) extra-virgin olive oil
- 2 tbsp (30 ml) fresh lemon juice (about 1 lemon)
- 1 tbsp (15 ml) red wine vinegar
- 1 tsp (5 ml) Dijon mustard
- 1/4 tsp (1 g) black pepper, plus more to taste
- 1 cup (150 g) cherry tomatoes, halved
- 1/2 cup (75 g) cucumber, diced (English or Persian, no need to peel)
- 1/2 cup (70 g) red bell pepper, diced
- 1/4 cup (40 g) red onion, finely chopped
- 1/3 cup (50 g) crumbled feta cheese (optional, or use vegan feta)
- 1/4 cup (10 g) fresh parsley, chopped
- 2 tbsp (5 g) fresh mint, chopped (optional)
Instructions
- Cook the farro: Rinse the farro in a fine-mesh strainer under cold water. In a medium saucepan, combine the farro, water (or broth), and 1 tsp salt. Bring to a boil over high heat, then reduce to a simmer, cover, and cook until tender but still chewy, about 25–30 minutes for pearled farro (semi-pearled may take 30–35 minutes; whole farro can take 50–60 minutes). Drain any excess liquid and spread the farro on a baking sheet to cool for about 10 minutes.
- Make the dressing: In a small bowl or jar, whisk together the olive oil, lemon juice, red wine vinegar, Dijon mustard, and black pepper. Set aside.
- Combine: In a large bowl, add the cooled farro, tomatoes, cucumber, bell pepper, red onion, feta (if using), parsley, and mint. Pour the dressing over the top and toss well to coat everything evenly.
- Season and rest: Taste and add more salt or pepper if needed. Cover and refrigerate for at least 30 minutes to let the flavors meld (or up to 2 hours if you have time).
- Serve: Give the salad a good stir before serving. It can be served chilled or at room temperature.
Tips
- Choose the right farro: Pearled farro cooks fastest and has the most tender texture. Semi-pearled takes a bit longer but retains more fiber. Whole farro (unhulled) needs a much longer cook time and a longer soak—if using whole, soak overnight and cook for about 1 hour. Adjust liquid accordingly.
- Don’t overcook: Farro should be tender but still have a pleasant chew. Overcooking makes it mushy and less ideal for a cold salad. Start checking at 20 minutes.
- Cool completely before dressing: If you add dressing to warm farro, it will absorb too much and become oily. Spread it on a baking sheet to cool quickly and evenly.
- Season generously: Cold grains need more salt than you think. Taste after chilling and add a pinch more salt or a squeeze of lemon to brighten it up.
Serving Suggestions
This farro salad is a complete meal on its own for lunch, but it also shines as a side dish alongside grilled chicken, fish, or roasted vegetables. For a heartier dinner, top with a poached egg or grilled shrimp. It’s also great stuffed into lettuce cups or served on a bed of arugula.
Variations
- Mediterranean: Add 1/2 cup (75 g) chopped Kalamata olives, 1/2 cup (80 g) diced roasted red peppers, and 1/4 cup (40 g) sun-dried tomatoes. Omit the cucumber and mint.
- Herby Green: Swap the parsley and mint for a mix of basil, dill, and chives. Add 1 cup (30 g) baby spinach, chopped.
- Roasted Vegetable: Toss 1 cup (150 g) roasted butternut squash or zucchini with the salad. Use maple syrup or honey in the dressing for a sweet note.
- Protein-Packed: Add 1 cup (150 g) cooked chickpeas and 1/2 cup (75 g) diced avocado just before serving. Drizzle with extra lemon.
- Citrusy: Replace the lemon juice with orange juice and add 1/2 cup (75 g) segmented orange pieces. Use fresh thyme instead of mint.
Storage and Reheating
Store the salad in an airtight container in the refrigerator for up to 4 days. The farro will absorb some dressing over time, so you may want to add a splash of olive oil or lemon juice before serving. This salad is meant to be eaten cold or at room temperature—no reheating needed. If you prefer it warm, microwave individual portions for 30–60 seconds, but note that the vegetables will soften.
Frequently Asked Questions
Can I use quick-cook farro? Yes, quick-cook farro (sometimes labeled “10-minute�) works fine. Just follow the package instructions, then proceed with the recipe. The texture will be slightly softer but still good.
What if I don’t have red wine vinegar? Use white wine vinegar, apple cider vinegar, or extra lemon juice. Each will change the flavor slightly, but all work well.
Can I make this gluten-free? Farro is a type of wheat, so it contains gluten. For a gluten-free version, substitute with cooked spelt, barley (also contains gluten), or use sorghum or brown rice. Adjust cooking times accordingly.
Why is my farro mushy? You likely cooked it too long or used too much water. For pearled farro, use a 1:3 ratio of farro to liquid and check doneness at 20 minutes. Also, avoid stirring while it cooks—that can break down the grains.
Can I freeze this salad? Freezing is not recommended because the vegetables will become watery and the texture will suffer. It’s best enjoyed fresh within 4 days.
How can I make it vegan? Simply omit the feta cheese or use a plant-based feta. The dressing is already vegan as written.
Related
- Cajun Hurricane Cocktail: Big, Bold, and Easy
- Pat O’Brien’s Hurricane Cocktail Recipe
- Japanese Egg Salad Sandwich (7-Eleven Style)
More recipes to cook
Safety notes: safe minimum internal temperatures from USDA FSIS; raw and undercooked fish guidance from the U.S. FDA. Food safety notes
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