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, rinsed; 2 cups water; 1 cup cherry tomatoes, halved; 1 cucumber, diced; 1 bell pepper, diced; 1 cup cooked chickpeas; 1/4 cup red onion, finely chopped; 1/4 cup fresh parsley, chopped; Salt and pepper to taste; 3 tablespoons olive oil; 2 tablespoons lemon juice; 1 teaspoon Dijon mustard; Salt and pepper to taste

Highlighted under: Healthy & Light

When I first discovered farro, it felt like a game changer for my lunch routine. I love how this ancient grain adds a nutty flavor and chewy texture that elevates any salad. This Healthy Lunch Farro Salad is not only vibrant and colorful but also packed with nutrients. The combination of fresh vegetables, herbs, and a light dressing brings everything together to create a satisfying meal. I appreciate the versatility of this salad, and it can be easily tailored to suit my cravings or whatever I have on hand.

Created by

Marina Lowe

Last updated on 2026-01-13T04:16:19.625Z

Making this Healthy Lunch Farro Salad has transformed my approach to meal prep. I love how I can cook a large batch of farro at the beginning of the week, and then simply assemble my salad daily. Using fresh seasonal vegetables enhances both the taste and nutrition. I often experiment with different dressings, but I’ve found a lemon vinaigrette complements the earthiness of farro best.

One of my favorite tips is to let the salad sit for a bit before serving. This allows the flavors to meld beautifully, resulting in a deliciously refreshing dish. Plus, it’s a fantastic way to enjoy leftovers or use up whatever veggies are nearing their expiration date.

        Why You'll Love This Recipe
        Nutty farro adds a delightful chewiness
Loaded with colorful veggies for a nutrient boost
Perfect for meal prep and easy to customize

      

Understanding Farro

Farro is an ancient grain that has gained popularity due to its impressive nutritional profile. It's rich in fiber, protein, and essential minerals, which makes it an excellent addition to your diet. The cooking method is crucial—by combining rinsed farro with water and bringing it to a gentle boil, you allow the grains to absorb just the right amount of moisture. The rolling boil helps the grains cook evenly, resulting in a tender yet chewy texture that perfectly complements the crisp vegetables in this salad.

One of the great things about farro is its adaptability. It blends seamlessly with various flavors, from the tangy lemon dressing to the vibrant vegetables. Additionally, if you prefer a slightly nuttier taste, you can opt for pearled farro, which cooks faster, typically within 20 minutes, while still delivering that satisfying chewiness. Experimenting with other variations like spelt or wheat berries can also provide unique textures and flavors without compromising the essence of the salad.

Customizing Your Salad

The beauty of this Healthy Lunch Farro Salad lies in its versatility. While the listed ingredients create a colorful and nutritious base, feel free to substitute or add your favorite veggies based on the season or personal preference. For instance, roasted sweet potatoes or fresh baby spinach can elevate the flavor profile. If you're looking to add even more protein, consider incorporating grilled chicken, feta cheese, or some nuts like almonds for a satisfying crunch.

Herbs and spices can also enhance the salad significantly. I often add a pinch of crushed red pepper flakes for a bit of heat or fresh basil for a fragrant touch. The key is to taste as you go, allowing your palate to guide the adjustments. Using seasonal ingredients not only showcases the best flavors but ensures you're eating healthily and keeping the dish exciting each time you prepare it.

Ingredients

For the Salad

1 cup farro, rinsed
2 cups water
1 cup cherry tomatoes, halved
1 cucumber, diced
1 bell pepper, diced
1 cup cooked chickpeas
1/4 cup red onion, finely chopped
1/4 cup fresh parsley, chopped
Salt and pepper to taste

For the Dressing

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

Instructions

Cook the Farro

In a medium saucepan, combine the rinsed farro and water. Bring to a boil, then reduce heat to low and cover. Cook for about 30 minutes or until the farro is tender.

Drain excess water if necessary and let it cool.

Prepare the Vegetables

While the farro is cooking, chop the vegetables and place them in a large mixing bowl. Add the cooked chickpeas, red onion, and parsley.

Make the Dressing

In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, salt, and pepper until well combined.

Combine Everything

Once the farro has cooled, add it to the bowl with the vegetables. Pour the dressing over the salad and toss gently to combine. Season with additional salt and pepper if needed.

Serve

Let the salad sit for at least 10 minutes before serving, allowing the flavors to meld. Enjoy cold or at room temperature.

Pro Tips

Feel free to add any seasonal vegetables or proteins you like, such as grilled chicken or feta cheese, to customize your salad.

Storage and Meal Prepping

One of the best features of this farro salad is its ability to store well. After assembling, you can refrigerate it in an airtight container for up to four days, which makes it an ideal choice for meal prep. The flavors deepen and meld together, so it tastes even better the next day. Just give it a good toss before serving to redistribute the dressing, as the salad ingredients may settle.

If you want to prepare farro in advance, consider cooking a larger batch and storing it separately. Cooked farro can stay fresh in the refrigerator for about five days, so you can mix it into various dishes throughout the week, from grain bowls to stir-fries. Just ensure it cools completely before storing to avoid moisture buildup in the container.

Serving Suggestions

This Healthy Lunch Farro Salad is perfect for a light lunch or as a side dish for dinner. I often pair it with grilled fish or meats for a wholesome meal. You can also serve it as a vibrant platter at gatherings—just double the recipe to feed a larger crowd. Garnishing with extra parsley or a sprinkle of feta can elevate the presentation and flavor.

For a hearty twist, you might consider transforming this salad into a grain bowl by adding a poached egg on top for brunch or lunch. The runny yolk adds richness, creating a delightful contrast to the salad's textures. Try adding a dollop of hummus or a slice of avocado for additional creaminess and healthy fats, making your salad not only filling but also incredibly nutritious.

Questions About Recipes

→ Can I use a different grain instead of farro?

Yes! Quinoa, barley, or even brown rice can work well in this recipe.

→ How long will leftovers last in the fridge?

The salad can be stored in an airtight container in the fridge for up to 4 days.

→ Is this salad suitable for meal prep?

Absolutely! It holds up well for several days, making it a great option for meal prep.

→ Can I add protein to this salad?

Definitely! Grilled chicken, shrimp, or chickpeas are excellent choices.