• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Kathy's Vegan Kitchen
  • Recipes
  • Categories
    • Vegan Entrees
    • Breakfast
    • Sandwiches
    • Small Bites
    • Vegan Desserts
    • Sauces, Dips & Dressings
    • Vegan Sides
    • Soups
    • Salads
    • How-To
    • Our Vegan Life
  • Vegan Reviews
    • Best Vegan Meal Delivery Service
    • Purple Carrot Review
    • Veestro Review
    • Fresh N’ Lean Review
  • About
  • TOP 50 EBOOK
    • Email
    • Facebook
    • Instagram
    • Pinterest
menu icon
go to homepage
  • ABOUT
  • RECIPES
  • COMFORT FOOD
  • COOKBOOK
    • Facebook
    • Instagram
    • Pinterest
  • subscribe
    search icon
    Homepage link
    • ABOUT
    • RECIPES
    • COMFORT FOOD
    • COOKBOOK
    • Facebook
    • Instagram
    • Pinterest
  • ×

    Home / Recipes / Vegan Salads

    Mediterranean Farro Salad

    Published: Sep 15, 2022 by Kathy Carmichael · This post may contain affiliate links.

    46 shares
    • Share
    • Tweet
    Jump to Recipe Print Recipe

    Serve warm or cold Mediterranean farro salad as a side dish or entree, or prepare it for the best weekday lunches. This Mediterranean farro salad is a unique version of a vegan Greek salad!

    Mediterranean Farro Salad on a platter on the table

    Lately, I've been crazy for farro. So, today, I made a Mediterranean farro salad for dinner. Although fall is almost here, the temperatures in Arizona are still in the triple digits. Even though we eat salad often, I wanted to make a hearty entree salad to satisfy everyone. And this Mediterranean farro salad recipe checked all the boxes.

    Jump to:
    • What is Farro?
    • How to Cook Farro
    • What is Yondu?
    • Salad Ingredients
    • Salad Ingredient Substitutions
    • How to Make the Salad
    • Recipe FAQs
    • Tips
    • 📖 Recipe

    Farro is a staple of Mediterranean cooking. Easy to prepare, farro's nutty flavor and chewy texture make it versatile and adaptable for various recipes. Served hot or cold, farro is a very satisfying and filling grain.

    What is Farro?

    Farro, a high-protein, high-fiber ancient whole-grain wheat, looks similar to barley, with a slightly more oblong and larger grain. Like barley, farro retains a notable amount of chew when it gets cooked. Therefore, farro and barley can be used interchangeably in most recipes. However, farro is a wheat product and contains gluten, so if you are gluten-free, see the ingredient substitutions for this Mediterranean farro salad recipe.

    How to Cook Farro

    Farro ingredients on the table: farro, water, and Yondu
    • Use a fine mesh strainer and rinse the farro under cold water to remove any dust or participles from packaging and processing.
    • Add 2 cups of water and 1 ½ Tablespoons of Yondu to a pot.
    • Bring it to a boil, and then add the rinsed farro.
    • Bring the water back to a boil, then lower the heat to medium, so it maintains a fast simmer.
    • Simmer uncovered, occasionally stirring, for 30 minutes until tender.
    • Then, drain the farro in a fine mesh strainer a second time.
    • Allow to cool completely, and transfer to a container to chill in the refrigerator.

    What is Yondu?

    Yondu vegetable umami product

    Yondu is a versatile savory seasoning that brings out the inherent flavor of your ingredients.

    Non-GMO and organic soybeans are slowly fermented in three stages to bring out savory flavors. First, this base is blended with the concentrated broth of eight vegetables to balance and add delicate complexity.

    So, instead of using vegetable broth, Yondu is mixed with water to create similar flavors without the expense of vegetable broth.

    Salad Ingredients

    Mediterranean Farro Salad Ingredients: cooked farro, red onion, cucumber, chickpeas, roasted beets, dil, tomatoes, parsley, banana peppers, kalamata olives, red wine vinegar, water, lemon, and salt and pepper
    • Cooked Farro: Farro tastes complex, with a nutty taste with undertones of oats and barley. 
    • Red Onions: Red onions are sweet and tangy. They are often used in Mediterranean cooking.
    • English Cucumber: English cucumbers contain less water and fewer seeds than regular cucumbers.
    • Parsley: Parsley provides a fresh, earthy, green freshness to the farro salad.
    • Grape Tomatoes: Grape tomatoes are the size of grapes. They are naturally bite-sized and contain fewer seeds.
    • Dill: Fresh dill tastes earthy and fresh. It provides a freshness to the salad.
    • Roasted Beets: I used precooked roasted beets from Trader Joe's and cut them into bite-sized pieces.
    • Chickpeas: Chickpeas taste quite like beans, considering they're legumes themselves. Most people compare their flavor to cannellini and pinto beans because they're starchy. However, they also have an earthy taste with nutty undertones.
    • Kalamata Olives: Kalamata olives are salty and flavorful compared to other olives.
    • Banana Peppers: Banana peppers have a sweet, mild taste, and they're about five times milder than the average jalapeno.
    • Red Wine Vinegar: Red wine vinegar is made from red wine. This means that the secondary flavor is fruit. Of all the kinds of vinegar, red wine vinegar tends to be punchier, with a more vibrant grape flavor.
    • Lemon: I prefer using fresh lemon juice whenever possible.
    • Water: The water acts as an emulsifier.
    • Salt/Pepper: Salt and pepper enhance the flavors of the salad.
    • Tofu Feta Cheese (Optional): I make my own tofu feta cheese. It adds a creaminess and salty component to the salad. It is optional.

    Salad Ingredient Substitutions

    • If you want a gluten-free substitute, sorghum, brown rice, or oat groats will all make suitable replacements in most recipes.
    • The best substitutes for farro are spelt berries, freekeh, wheat berries, whole grain barley, or cracked wheat.
    • Choose green onions for a lighter onion flavor.
    • Try Persian cucumbers, which also have fewer seeds than regular cucumbers.
    • Use cherry tomatoes or Roma tomatoes instead of grape tomatoes.
    • White beans are often substituted for chickpeas.
    • Regular black olives are an excellent substitute for kalamata olives.
    • White or balsamic vinegar works well when you don't have red wine vinegar.
    • Pepperoncini peppers are hotter than banana peppers but are often substituted in recipes.
    • Choose bottled lemon juice when fresh lemon juice isn't available.
    • Several brands of tofu feta cheese products are available for sale in the healthy section of the grocery store.

    How to Make the Salad

    Mediterranean Farro Salad Recipe on a platter on a table
    • Prepare the farro following the provided instructions. All to cool completely, and then transfer to a refrigerator to chill.
    • Place the chilled farro on a platter as a base.
    • Then, add and layer all the remaining ingredients on top of the farro.
    • Combine the lemon juice, zest, red wine vinegar, salt, pepper, and water for the dressing. Whisk together and pour over the salad ingredients on the platter.
    Mediterranean Farro Salad served with tofu feta cheese on top. Two bowls of farro salad, and a platter with 2 serving spoons.
    • Serve with tofu feta cheese as a topping if desired.
    • Store the salad, dressed, in a refrigerator safe, covered container for up to 5 days.

    Recipe FAQs

    Is farro better for you than rice?

    Farro is a highly nutritious grain. It's an excellent source of protein, fiber, and nutrients like magnesium, zinc, and some B vitamins. As a result, it's a much healthier alternative to white rice or other refined grains.

    Is farro supposed to be chewy?

    The texture should be chewy yet tender. If you want your farro to be softer (less chewy), simmer it a few minutes longer until it reaches your desired consistency.

    Is farro a protein or a carb?

    Farro is a relatively high-protein grain, providing 5 grams per serving. As a basis for comparison, white rice provides about 1.5 grams of protein in a ⅓ cup serving, and brown rice provides about the same amount.

    Close up of the farro salad on a platter

    Tips

    • Rinse the farro in cold water in a fine mesh strainer before cooking.
    • Cook the farro uncovered in water mixed with Yondu or vegetable broth to give it additional flavor.
    • Make the farro ahead of time to allow it to cool and chill before making the Mediterranean farro salad.
    • Use canned, steamed, or pre-roasted beets as a time saver.
    • Because dried herbs are often more potent and concentrated than fresh herbs, you need less. That means the correct ratio is one tablespoon of fresh herbs to one teaspoon of dried herbs.

    Try this unique Mediterranean farro salad, hot or cold, for a side dish, entree, or weekday lunch. The flavors are incredible!

    • Asian Pasta Salad Recipe
    • Tofu Marinade Recipes
    • Tabouli Salad
    • Vegan Poke Bowl

    If you love this Mediterranean farro salad recipe, give us a 5-star review and comment below. We would love to hear from you.

    📖 Recipe

    Mediterranean Farro Salad

    Kathy Carmichael
    Serve warm or cold Mediterranean farro salad as a side dish or entree, or prepare it for the best weekday lunches. This Mediterranean farro salad is a unique version of a vegan Greek salad!
    5 from 2 votes
    Print Recipe Pin Recipe
    Prep Time 10 mins
    Cook Time 30 mins
    Course Entrees, Salad, Side Dish
    Cuisine Mediterranean
    Servings 6
    Calories 42 kcal

    Ingredients
      

    Farro

    • 1 cup dry farro, rinsed in cold water
    • 2 cups water or 2 cups of vegetable broth
    • 1 Tablespoon Yondu

    Salad Ingredients

    • 1 15 ounce can chickpeas, rinsed and drained
    • 6 small roasted beets, cut into bite-sized pieces
    • 1 pint grape tomatoees, cut in halves
    • 1 eglish cucumber, cut into bite-sized pieces
    • ½ cup red onion, diced
    • ¼ cup kalamata olives, chopped
    • ½ cup banana peppers, sliced thin
    • ¼ cup fresh dill, chopped
    • ¼ cup fresh parsley, chopped

    Dressing

    • ¼ cup lemon juice
    • ¼ cup red wine vinegar
    • 1 lemon, juiced and zested
    • 1 teaspoon salt
    • 1 teaspoon pepper
    • 3 Tablespoons water
    • ½ cup tofu feta cheese

    Instructions
     

    Cooking the Farro

    • Rinse the farro with cold water in a fine mesh strainer.
    • In a pot, boil 2 cups of water and 1 Tablespoon of Yondu
    • Add the rinsed farro.
    • Return to a boil, and reduce heat to medium to maintain a steady simmer.
    • Cook uncovered for 30 minutes.
    • Using the fine mesh strainer, drain the cooked farro a second time.
    • Trasnfer to a bowl and allow it to cool completely.
    • Place the cool farro in the refrigerator to chill.

    Prepare the Salad Ingredients

    • Cut all the vegetables into bite-sized pieces.
    • Drain and rinse chickpeas.
    • Make and crumble the tofu feta cheese

    Dressing

    • Combine all the ingredients.
    • Whisk together.
    • Pour the dressing over the salad.

    Assemble the Salad

    • Place the chilled, cooked farro on a platter as the base of the salad.
    • Add all the other ingredients layering on top of the farro.
    • Pour the dressing over the top.
    • Add tofu feta cheese on top (optional)

    Notes

    • Cook the farro longer for a chewier texture. 
    • The Mediterranean farro salad will stay fresh for 5 days in the refrigerator dressed.
    • Rinse the farro in cold water in a fine mesh strainer before cooking.
    • Cook the farro uncovered in water mixed with Yondu or vegetable broth to give it additional flavor.
    • Make the farro ahead of time to allow it to cool and chill before making the Mediterranean farro salad.
    • Use canned, steamed, or pre-roasted beets as a time saver.
    • Because dried herbs are often more potent and concentrated than fresh herbs, you need less. That means the correct ratio is one tablespoon of fresh herbs to one teaspoon of dried herbs.

    Nutrition

    Serving: 6gCalories: 42kcalCarbohydrates: 5gProtein: 1gFat: 2gSaturated Fat: 1gPolyunsaturated Fat: 0.03gMonounsaturated Fat: 0.03gSodium: 489mgPotassium: 72mgFiber: 1gSugar: 1gVitamin A: 368IUVitamin C: 19mgCalcium: 24mgIron: 1mg
    Tried our recipe?Let us know how it was!
    Kathy Carmichael

    Hi! My name is Kathy, I am a retired high school English teacher & vegan enthusiast and blogger. My entire blog is fully plant-based vegan. I truly believe what we eat & how we live determines our health & the preservation of our planet! 🙂

    www.kathysvegankitchen.com/about-me/

    More Vegan Salads

    • New Year's Dinner Ideas
    • Italian Chopped Salad
    • Vegan Christmas Recipes
    • Vegan Nicoise Salad

    Reader Interactions

    Leave a Reply Cancel reply

    Primary Sidebar

    Hi, I'm Kathy! I love creating delicious whole foods plant-based recipes. I believe what we eat & how we live determines our health & the preservation of our planet!

    More about me →

    Vegan Comfort Food

    • Vegan Meatloaf
    • Vegan Crunchwrap Supreme
    • Vegan Goulash
    • Vegan Drunken Noodles
    • Vegan Chicken Salad
    • Beet Burger

    Top 50 Recipes Cookbook

    Popular

    • Vegan Stir Fry
    • Mango Salad
    • Vegan Meatloaf
    • Vegan Chicken Salad
    • Bean Salad With Oil Free Dressing
    • Vegan Drunken Noodles

    Footer

    ↑ back to top

    About

    • Privacy Policy
    • Terms & Conditions
    • Accessibility Statement
    • Affiliate Policy

    Cookbook

    • My Top 50 Recipe Cookbook!

    Contact

    • Contact
    • About Me
    • Work With Me

    As an Amazon Associate I earn from qualifying purchases. Made with ♥️ in Arizona.

    Copyright © Kathy's Vegan Kitchen :)

    46 shares