Italian Farro Salad with Feta and Tomatoes


Today’s Italian Farro Salad is here to prepare us for one of the most important seasons of the year: POTLUCK SEASON. Easy to prep in advance, packed with colorful veggies and creamy feta, and topped with a light, zippy vinaigrette, this big bowl of mealtime sunshine is just screaming to be brought to your next cookout.

Italian Farro Salad with feta, fresh tomatoes, veggies, and a bright red wine vinaigrette in a glass bowl.

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When outdoor barbecue weather strikes you best be ready.

  • Do you know where your flip flops are?
  • Who has the sunscreen?
  • Can someone hose out the cooler?
  • And, most importantly of all, what are we going to EAT at our first outdoor feast???

My vote: Italian farro salad!

Italian Farro Salad with feta, fresh tomatoes, peas, herbs, and red wine vinaigrette in a glass bowl with a spoon

5 Star Review

“This is the first time I used farro and I love it. Your salad was great with lots of flavor. And it looks so colorful too. Can’t wait to have leftovers tomorrow.”

— Coleen —

This farro salad with feta is the kind of recipe that was tailor made for gatherings with friends alongside other summer barbecue recipes because:

  • It can be prepped ahead.
  • It tastes great at room temperature.
  • It pairs perfectly alongside anything you’ll pull off the grill (we recently enjoyed it with this Grilled Cod).
  • AND it yields enough for a crowd.

I also love that this farro recipe can also last in the refrigerator for several days, making it an excellent candidate for meal prep lunches and dinners.

About Farro

If you’ve never prepared or eaten farro, you are in for a delight.

  • Farro is a type of ancient wheat that’s still very popular in Italian cuisine.
  • It’s hearty and pleasantly chewy, and it has a rich, nutty flavor.
  • Its flavor and texture make it a truly versatile grain. Farro recipes can range from casseroles, risottos (like this Farro Risotto with Tomatoes and Parmesan) and pilafs to soups, stews and satisfying grain-based salads like today’s recipe.
  • My cookbook has my top-two favorite farro recipes.
Vegetarian Italian Farro salad made with feta, tomatoes, peas and herbs in a glass serving bowl.

How to Make Farro Salad

Try this farro salad for your next party, a healthy lunch this week, or for a simple dinner side dish recipe.

It’s a hearty, wholesome dish with endless possibilities.


The Ingredients

  • Farro. Tender, chewy, and nutty. Farro is a versatile, fiber-rich ancient grain loaded with plant-based protein and iron.

Dietary Note

Make this salad gluten-free by replacing the farro with a different grain such as quinoa or brown rice.

  • Feta Cheese. Adds a bit of creaminess and saltiness to the salad.
  • Sun-Dried Tomatoes. I love the bold, concentrated flavor sun-dried tomatoes give this farro salad. Their taste reminds me of a warm day!

Substitution Tip!

I liked to use dried packaged sun-dried tomatoes instead of oil-packed, as I find the salad has enough oil with the dressing. However, use whichever variety you prefer or have access to.

  • Cucumbers. Lends a bit of crunch to the dish that contrasts the chewy, tender farro.
  • Cherry Tomatoes. Easy to find and taste great year round.
  • Peas. I use frozen since they’re a staple in my house. You can swap for fresh if you like, but I find frozen to be just as tasty and so much more convenient.
  • Parsley. Gives this salad fresh, herby flavor.

Market Swap

Use whichever herbs you have on hand and are in season. Swap the parsley for fresh basil, mint, or oregano create your own herby blend with a little bit of each.

  • Olive Oil. I like to use a good quality olive oil with robust flavor that enhances the overall taste of the dressing.
  • Red Wine Vinegar. Provides vital acidity to the dish.
  • Honey. Adds just the right amount of sweetness to the salad.
  • Dijon Mustard. Gives this salad a very subtle zip.

Rinsing Farro

  • Yes, you do need to rinse farro prior to cooking it. It’s usually covered with a dry, powdery coating that should be rinsed away.
  • Rinsing also removes some outside starch, so that once the farro is cooked the grains separate from one another in the salad, versus clumping.

The Directions

  1. Cook the farro and transfer it to a large bowl.
  2. Prepare the dressing and pour half over the warm farro.

Tip!

Pouring the dressing over the farro while it is still warm helps the farro drink it up, giving your farro salad an even fuller flavor.

  1. Add all of the remaining ingredients to the bowl (except for the feta). Toss to combine.
  2. Sprinkle with feta, lightly toss again, add some additional dressing if you feel so included, then season with salt and pepper. ENJOY!

Storage Tips

  • To Store. Store this salad in a covered, airtight container for up to three days.

Storage Tip

If you won’t be eating all of this Italian farro salad right away, I recommend reserving some of the dressing to moisten and revive the leftovers. If you do use all of it, you can also brighten the leftovers up with a squeeze of fresh lemon juice.

Serve Farro Salad With

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Italian Farro Salad with feta, fresh tomatoes, veggies, and a bright red wine vinaigrette. Delicious, filling vegetarian recipe that’s perfect for healthy meal prep, light lunches, or a side dish with dinner. Tastes great leftover and at room temperature, so it’s a perfect potluck and barbecue side dish recipe too!

Did you make this recipe?

Let me know what you thought!

Leave a rating below in the comments and let me know how you liked the recipe.

Tip!

For my FAVORITE farro recipes, pick up a copy of The Well Plated Cookbook, which uses it for one-pan meals, salads, and more!

For the Salad:

  • 1 cup uncooked farro
  • 1/4 teaspoon kosher salt
  • 1/2 cup dry packaged sundried tomatoes not oil packed, cut into julienne slices, rehydrated if dry*
  • 1 large cucumber seeded and finely diced
  • 3/4 cup jarred roasted red peppers drained and finely diced
  • 1 pint cherry tomatoes halved
  • 1 cup frozen petite peas thawed
  • 1/2 cup finely chopped fresh parsley
  • 1/2 cup crumbled feta cheese

  • Rinse and drain farro, then cook according to package instructions. Transfer to a large mixing or serving bowl.

  • While the farro cooks, prepare the dressing: In a small bowl or large measuring cup, whisk together the olive oil, red wine vinegar,  Dijon, honey, oregano, salt, and pepper until evenly blended. Pour half of the dressing over the warm farro and sprinkle with 1/4 teaspoon salt. Toss to coat.

  • Add all of the remaining ingredients to the bowl except for the feta: sundried tomatoes, cucumber, roasted red pepper, cherry tomatoes, peas, and parsley. Toss to coat. Taste and add as much of the remaining dressing as you like. Sprinkle with feta, lightly toss again, then season with salt and pepper to taste. Serve cold or at room temperature.

  • *I liked to use dried packaged sundried tomatoes instead of oil packed, as I find the salad has enough oil with the dressing.  If you prefer sundried tomatoes in olive oil, you can swap them here. To rehydrate (you may or may not need to do this; if the sundried tomatoes seem moist and plump, you can skip this step): Place in a small bowl and cover with boiling water. Let rest a few minutes, then drain and use as directed.
  • Store leftovers in the refrigerator for up to 3 days. If you won’t be eating all the salad right away, I recommend reserving some of the dressing to moisten and revive the leftovers. If you do use all of it, you can also brighten the leftovers up with a squeeze of fresh lemon juice.
  • To make vegan: Omit the feta cheese; replace the honey in the dressing with light agave or simple syrup.
  • To make gluten free: Replace the farro (which is not gluten free) with a different grain such as quinoa or brown rice.
  • Nutritional information was calculated with three-quarters of the dressing. (I found I didn’t need it all, so feel free to adjust to your liking.)

Serving: 1(of 10), about 1 cupCalories: 166kcalCarbohydrates: 21gProtein: 5gFat: 7gSaturated Fat: 2gCholesterol: 7mgFiber: 4gSugar: 3g

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