Description
A fresh and vibrant Mediterranean Farro Salad that combines nutty cooked farro with crisp vegetables, tangy feta, peppery arugula, and a zesty lemon vinaigrette. This salad is perfect for a light lunch or a nutritious side dish, delivering a refreshing balance of flavors and textures in just 20 minutes.
Ingredients
Grains & Legumes
- 2 cups farro (cooked and cooled)
Vegetables & Fruits
- ½ medium red onion (finely diced)
- 8 oz cherry tomatoes (halved or quartered)
- 3 mini cucumbers (diced, about 1 ½ cups)
- 1 medium red pepper (roasted and diced)
- 5 oz baby arugula
- 1 lemon (juiced)
- ½ lemon (juiced, about 1 tbsp)
- 1 clove garlic (finely chopped or grated)
Dairy
- 6 oz feta (cubed or crumbled)
Oils & Vinegars
- 3 tbsp olive oil
- 2 tbsp red wine vinegar
Seasonings
- ½ tsp Dijon mustard
- ½ tsp dried oregano
- ½ tsp kosher salt
Instructions
- Prepare Onions: Place the finely diced red onion into a small bowl. Pour the juice of one whole lemon over the onions, stir to coat, and set aside for 10 to 20 minutes. This process helps mellow the onion’s sharpness and infuse it with citrus flavor.
- Chop Vegetables: While the onions marinate, halve or quarter the cherry tomatoes depending on their size. Dice the mini cucumbers into small pieces to ensure they blend well in the salad. Roast the red pepper ahead of time, peel if necessary, and dice it into small chunks. After marinating, drain the lemon juice from the onions to avoid excess moisture in the salad.
- Prepare Marinade: In a small bowl or a jar, whisk or shake together the olive oil, red wine vinegar, juice of half a lemon (about 1 tablespoon), finely chopped garlic, Dijon mustard, dried oregano, and kosher salt. This vinaigrette will bring all the salad components together with a bright, tangy flavor.
- Combine Salad Ingredients: In a large mixing bowl, add the cooked and cooled farro, drained marinated onions, tomatoes, cucumbers, roasted red peppers, cubed or crumbled feta cheese, and baby arugula. Gently toss to distribute the ingredients evenly.
- Dress and Serve: Pour the prepared vinaigrette over the combined salad ingredients. Toss thoroughly to ensure everything is well coated with the dressing. Taste and adjust seasoning with additional salt and pepper if needed. Serve immediately or chill for a short time to allow flavors to meld.
Notes
- Farro should be cooked and cooled prior to assembling this salad; cooking instructions for farro are not included but typically require simmering for 25-30 minutes.
- Roasting the red pepper can be done ahead and refrigerated to save time. To roast, place under a broiler or on a grill until skin chars, then peel and dice.
- The salad can be served chilled or at room temperature depending on preference.
- This salad can be easily made vegan by substituting the feta cheese with a plant-based cheese alternative or omitting it altogether.
- For added crunch and flavor, consider adding toasted pine nuts or walnuts.
