Healthy Lunch Farro Salad

Name: Healthy Lunch Farro Salad
Prep time: 20 min
Cook time: 30 min
Total time: 50 min
Yield: 4 servings
Ingredients: 1 cup farro; 2 cups water; 1 cucumber, diced; 1 cup cherry tomatoes, halved; 1 bell pepper, diced; 1/2 red onion, finely chopped; 1/4 cup feta cheese, crumbled; 1/4 cup fresh parsley, chopped; 3 tablespoons olive oil; 2 tablespoons lemon juice; 1 garlic clove, minced; Salt and pepper to taste

Highlighted under: Healthy & Light

I love preparing this Healthy Lunch Farro Salad for my busy workweek. It’s an energizing dish packed with wholesome ingredients that keeps me feeling full and satisfied. The nutty flavor of farro combined with vibrant vegetables creates a refreshing meal that is both visually appealing and nutritious. I've discovered that adding a squeeze of lemon brightens everything up and balances the flavors perfectly. Whenever I need a quick lunch, I turn to this hearty salad.

Created by

Erin Wallace

Last updated on 2026-01-13T04:58:12.685Z

When I first tried farro, I was amazed by its chewy texture and nutty flavor, which adds such depth to any dish. In this salad, I blend farro with crunchy cucumbers, juicy tomatoes, and a sprinkle of feta for a Mediterranean twist. The dressing is a simple mix of olive oil, lemon juice, and garlic, bringing everything together beautifully.

What I love most about this salad is its versatility. You can easily modify it by adding in your favorite vegetables or proteins like grilled chicken or chickpeas. And it keeps well in the fridge, making it a perfect make-ahead meal for busy days!

        Why You'll Love This Healthy Lunch Farro Salad
        Nutty and chewy farro for texture
Packed with colorful, fresh vegetables
Perfectly balanced with a zesty lemon dressing

      

The Importance of Farro

Farro is not just a trendy grain; it's a nutritional powerhouse that adds a delightful chewiness to this salad. Rich in fiber, protein, and essential nutrients, farro helps keep you satiated and energized throughout your busy day. When cooked properly, it should remain al dente, giving a satisfying bite to each forkful. Monitor it closely as overcooking can lead to a mushy texture, so taste it around the 25-minute mark to ensure it remains firm.

Additionally, farro absorbs flavors beautifully, making it an excellent base for different seasonings and dressings. In this recipe, the lemon dressing penetrates the grain, enhancing its nutty profile. If you're looking for a gluten-free substitute, consider quinoa or brown rice, both of which offer a similar textural contrast without compromising the health quotient.

Mixing and Matching Vegetables

One of the joys of this Healthy Lunch Farro Salad is its versatility with vegetables. While the recipe suggests cucumbers, cherry tomatoes, bell peppers, and red onions, feel free to get creative with what you have on hand. For example, adding roasted zucchini or shredded carrots can introduce a wonderful depth of flavor. Just ensure that the vegetables are cut into uniform sizes for even distribution and consistency in each bite.

Vegetables not only provide a splash of color but also essential vitamins and minerals. I recommend using seasonal produce to maximize freshness. If you opt for firmer vegetables like carrots or radishes, you may want to slice them thinner or even grate them for easier eating. This salad is forgiving, so adjust the ingredients to fit your taste preferences or whatever is lingering in your fridge.

Ingredients

Gather these fresh ingredients for a delicious salad:

Salad Ingredients

1 cup farro
2 cups water
1 cucumber, diced
1 cup cherry tomatoes, halved
1 bell pepper, diced
1/2 red onion, finely chopped
1/4 cup feta cheese, crumbled
1/4 cup fresh parsley, chopped

Dressing Ingredients

3 tablespoons olive oil
2 tablespoons lemon juice
1 garlic clove, minced
Salt and pepper to taste

Mix and match ingredients as per your preference!

Instructions

Follow these simple steps to prepare your salad:

Cook the Farro

In a saucepan, bring water to a boil. Add the farro, reduce heat, and simmer for about 30 minutes until tender. Drain and let cool.

Prep the Vegetables

While the farro is cooking, chop the cucumbers, tomatoes, bell pepper, and red onion. Place them in a large mixing bowl.

Make the Dressing

In a small bowl, whisk together the olive oil, lemon juice, minced garlic, and season with salt and pepper.

Combine Everything

Once the farro has cooled, add it to the bowl with the vegetables. Pour the dressing over the salad, and toss to combine. Add feta cheese and parsley last.

Serve

Enjoy the salad immediately, or store it in the refrigerator for up to three days.

Enjoy your delicious and healthy lunch!

Pro Tips

For added protein, consider including grilled chicken or chickpeas. The salad can be made one day ahead for flavors to meld beautifully.

Make-Ahead Tips

Prep this Healthy Lunch Farro Salad for your week by cooking the farro and chopping the vegetables in advance. You can store the cooked farro in an airtight container in the refrigerator for up to five days. Just be sure to chill it promptly to retain its texture. The chopped veggies can also be stored separately, allowing you to assemble the salad quickly on busy mornings.

If you want to keep the salad fresher longer, consider adding the lemon dressing just before serving. This prevents the salad from becoming soggy and keeps the vegetables crisp. If you prefer, the dressing can be made ahead as well; just give it a good shake before pouring it over the salad to re-emulsify the ingredients.

Serving Suggestions

This salad makes a fantastic lunch on its own, but it can also be paired with various proteins to create a more filling meal. Add grilled chicken, shrimp, or chickpeas for a heartier option. The flavors of the lemon dressing work wonderfully with grilled meats, providing a refreshing contrast to the richness of the proteins.

For a different twist, serve the farro salad in mason jars for easy grab-and-go lunches. Layer it with the dressing at the bottom, followed by farro, vegetables, and feta on top. When you're ready to eat, simply shake the jar to combine everything. This technique not only keeps the salad fresh but also makes for a visually appealing presentation.

Questions About Recipes

→ Can I use other grains instead of farro?

Yes! Quinoa or brown rice would be great substitutes.

→ How long does this salad last in the fridge?

It can last up to three days in an airtight container.

→ Is this salad gluten-free?

Farro contains gluten, but you can substitute it with a gluten-free grain.

→ Can I add protein to this salad?

Absolutely! Grilled chicken, chickpeas, or feta are wonderful additions.