Healthy Lunch Farro Salad

Name: Healthy Lunch Farro Salad
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 1 cup farro; 2 cups water; 1 cup cherry tomatoes, halved; 1 cucumber, diced; 1 bell pepper, diced; 1 cup spinach, chopped; 1/4 cup red onion, finely chopped; 1/2 cup feta cheese, crumbled (optional); 3 tablespoons olive oil; 2 tablespoons lemon juice; 1 teaspoon Dijon mustard; Salt and pepper to taste

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I love whipping up this Healthy Lunch Farro Salad when I want something nutritious that doesn't skimp on flavor. The combination of chewy farro, fresh veggies, and a zesty dressing never fails to energize me throughout the day. Plus, it’s perfect for meal prep, letting me enjoy delicious lunches all week long. I appreciate that I can customize it based on what I have on hand, which makes it a versatile option that’s both satisfying and good for my health.

Created by

Ione Rutherford

Last updated on 2026-01-12T04:33:36.708Z

During one particularly busy week, I decided to experiment with farro, and I quickly fell in love with its nutty flavor and chewy texture. After testing various combinations, I landed on this vibrant salad that’s not only filling but also packed with nutrients. The balance of veggies and dressing enhances the farro, making it a delightful and satisfying meal.

One key tip I’ve learned is to let the salad sit for a little while after mixing—this allows the flavors to meld beautifully. I often prepare it a day in advance, and the taste just gets better. Plus, it’s a great way to use up leftover veggies!

Why You'll Love This Recipe
Nutty farro adds a delightful chewiness
Packed with fresh vegetables for a burst of vitamins
Zesty dressing elevates the flavors beautifully

Understanding Farro

Farro is an ancient grain packed with nutrients and flavor. It has a nutty taste and chewy texture that adds a hearty dimension to this salad. When selecting farro, pay attention to its type; pearled farro cooks the fastest while whole grain takes longer but retains more nutrients. Cooking farro slowly allows it to absorb flavors from the dressing and vegetables, enhancing the overall taste of the salad. If you encounter farro that looks tough or uncooked, give it a few extra minutes of simmering, and check for that perfect al dente texture before draining.

To achieve the best results, soak the farro for an hour before cooking. This can help reduce the cooking time and improve its texture, making it fluffier. Remember to adjust the water proportion slightly if you do soak it. Farro also stores well, so if you have leftovers, they can easily be added to other dishes throughout the week.

Choosing Fresh Ingredients

Fresh vegetables are crucial for this salad, as they contribute both flavor and texture. When selecting cherry tomatoes, choose those that are plump and vibrant for the sweetest taste. Cucumbers should be firm and crisp, while bell peppers should feel heavy for their size. Opting for seasonal produce can elevate your salad. For instance, adding avocados or a handful of roasted seasonal vegetables can bring extra richness and flavor. If you're in a crunch, feel free to substitute with any hardier vegetables you have, such as carrots or radishes.

The balance of textures is key; the crunch from the cucumbers and bell peppers pairs beautifully with the softness of the farro. Ensure you chop your veggies uniformly to create a harmonious bite in every forkful. Additionally, if you prefer to add a source of protein, consider garbanzo beans or cooked chicken, which can complement the flavors without overwhelming them.

Storing and Serving Tips

This farro salad is perfect for meal prep, as it holds up well in the refrigerator. Once assembled, it can be stored in an airtight container for up to five days. The flavors tend to deepen and improve over time, making it an excellent make-ahead option for busy workweek lunches. Just remember to keep the dressing separate if possible, to maintain the crunchiness of the vegetables.

For serving, I recommend letting the salad sit at room temperature for about 15 minutes after chilling. This helps the flavors come alive when it’s time to dig in. If you prefer a warm salad, feel free to reheat the farro slightly before mixing it with the veggies and dressing. When garnishing with feta, crumble it on just before serving to ensure it retains its phosphorescent quality throughout.

Ingredients

For the Salad

1 cup farro
2 cups water
1 cup cherry tomatoes, halved
1 cucumber, diced
1 bell pepper, diced
1 cup spinach, chopped
1/4 cup red onion, finely chopped
1/2 cup feta cheese, crumbled (optional)

For the Dressing

3 tablespoons olive oil
2 tablespoons lemon juice
1 teaspoon Dijon mustard
Salt and pepper to taste

Please adjust the ingredient quantities based on your preference and availability.

Instructions

Cook the Farro

In a medium pot, combine farro and water. Bring to a boil, then reduce heat to low and simmer for about 30 minutes, or until the farro is tender. Drain any excess water and let cool.

Prepare the Dressing

While the farro is cooking, whisk together olive oil, lemon juice, Dijon mustard, salt, and pepper in a small bowl.

Mix the Salad

In a large bowl, combine the cooked farro, cherry tomatoes, cucumber, bell pepper, spinach, and red onion. Pour the dressing over the salad and toss to combine.

Serve

Top with crumbled feta cheese if desired and serve immediately, or chill in the refrigerator for 30 minutes to let the flavors meld.

Enjoy your delicious and nutritious salad!

Pro Tips

For added protein, consider mixing in chickpeas or grilled chicken. This salad is also excellent served as a filling for wraps or on its own as a side dish.

Dressing Variations

The zesty dressing can be easily modified to suit your preferences. For a creamier version, you can substitute Greek yogurt for Dijon mustard, mixing it with the lemon juice and olive oil for a tangy flavor profile. Additionally, add herbs like dill or parsley to bring freshness to the dressing, enhancing the overall flavor of the salad. Herbal infusions can also vary—consider basing the dressing on balsamic vinegar or apple cider vinegar if you prefer a different tartness.

If you want to elevate the warmth of the dressing, a dash of red pepper flakes or a spoonful of honey can introduce a pleasing contrast that complements the vegetables and farro nicely. Be mindful to adjust the oil and vinegar ratios accordingly to maintain the right balance in taste.

Health Benefits of Farro

Farro isn’t just tasty; it’s also nutritious. High in fiber, it helps keep you full for a longer period, making it an excellent choice for lunch. It also provides essential proteins and minerals like magnesium and iron, which are beneficial for energy levels throughout the day. Incorporating this ancient grain into your diet can contribute to heart health and digestive wellness.

If you’re looking for a gluten-free option, consider substituting farro with quinoa or brown rice. Both have a good texture and mild flavor that will still blend seamlessly with the salad's other ingredients, while offering their own set of health benefits.

Questions About Recipes

→ Can I make this salad ahead of time?

Absolutely! It tastes even better after sitting for a few hours or overnight in the fridge.

→ What can I substitute for farro?

You can use quinoa or barley as a substitute, though cooking times may vary.

→ Is this salad gluten-free?

No, farro contains gluten. For a gluten-free option, use quinoa or another gluten-free grain.

→ Can I add protein to this salad?

Yes! Grilled chicken, chickpeas, or boiled eggs make great additions.