Mediterranean Farro Salad – New York | Farro, Feta, Cucumber, Olives

I’m thrilled to share my take on the classic Mediterranean Farro Salad, inspired by ancient Italian roots and featuring nutty farro, tangy feta, crisp cucumber, and briny olives for a fresh burst of flavor. Start by rinsing 1 cup of farro and simmering it in 3 cups of water for 25-30 minutes until tender, then drain and cool. Mix with chopped romaine, diced tomatoes, and your veggies, drizzling olive oil and a squeeze of lemon for that authentic taste. This nourishing dish has endless twists, and I’ve got more insights on variations and tools coming up.

History

SAVE IT

The Mediterranean Farro Salad traces its origins to ancient Italy, where farro, an ancient grain cultivated since Roman times, formed a staple of the region’s rustic, health-focused cuisine influenced by the broader Mediterranean diet.

Regional variations highlight cultural diversity; for instance, Italian versions often feature fresh herbs, tomatoes, and olive oil, while Greek adaptations might incorporate feta and olives, signifying the area’s emphasis on seasonal, locally-sourced ingredients that promote communal health and sustainability.

Traditionally, this salad is served at summer gatherings, family picnics, or harvest festivals, symbolizing simplicity and nourishment in everyday meals across Mediterranean cultures.

Ingredients

SAVE IT

– Farro, about 1 cup uncooked (which cooks up to around 3 cups once it’s done soaking up that water like a sponge): Oh, you know, farro is the real MVP here in our Mediterranean Farro Salad, that ancient grain with its nutty bite and chewy texture—ever wonder why it feels so satisfying?

It’s like nature’s way of saying, “Hey, add me for a hearty twist,” without any fuss.

• 1 large head of romaine lettuce, washed, dried, and finely chopped into about 6-8 cups: This crisp, green base is your salad’s backbone, fresh and crunchy like a cool breeze on a summer day—do you ever think about how something so simple can make everything feel lighter and more alive?
• 2 medium tomatoes, diced into bite-sized pieces (aim for 2 cups, seeds and all, for that juicy pop): Tomatoes bring that sweet, tangy burst we all crave, and let’s face it, who doesn’t love a little extra moisture in the mix?

They’re like the friendly neighbors of the salad world, showing up with flavor to share.

• 1 cucumber, sliced thin or chopped (around 1 cup, peeled if you’re in the mood for less crunch): Cucumbers add a cooling snap that cuts through the heavier bits—what if I told you they’re the unsung heroes, keeping things cool and balanced without stealing the spotlight?
• 1/2 cup of Kalamata olives, pitted and halved: These briny little gems pack a punch of saltiness, almost like they’re whispering, “Add me for that Greek vibe,” and honestly, who could resist a bit of that Mediterranean magic in every forkful?
• 1/2 cup of crumbled feta cheese (the good, tangy kind that crumbles just right): Feta’s that creamy, salty surprise you didn’t know you needed, turning ordinary bites into something special—ever pause to appreciate how a little cheese can make the whole dish feel like a party?
• A handful of fresh herbs, like 1/4 cup each of chopped basil and parsley (maybe throw in some mint for fun, totaling about 1/2 cup mixed): Herbs are the salad’s secret whisperers, adding that fresh, aromatic lift—do you ever imagine how flat everything would taste without them?

They’re like the poets of the plate, easy to toss in and oh-so rewarding.

– 1/4 cup of extra-virgin olive oil (the heart of Mediterranean cooking, rich and golden): This liquid gold ties it all together, drizzled in for that smooth, earthy flavor.

It’s almost like oil’s way of saying, “I’m here to make friends with every ingredient,” without overcomplicating things.

– Juice from 1 lemon (about 2-3 tablespoons, freshly squeezed for that zing): Lemon juice brightens the whole scene with its tart kick, and really, can you picture a salad without a little acidity to wake up your taste buds?

It’s the playful nudge that keeps everything from feeling too heavy.

– 1 small red onion, thinly sliced (or about 1/2 cup, if you’re dialing back on the bite): Onions add a sharp, crisp edge that lingers just right.

Sometimes I wonder if they’re the jokers of the bunch, sneaking in that extra layer of flavor when you’re not looking, but hey, that’s what makes cooking fun.

– Salt and pepper, to taste (start with 1/2 teaspoon each and adjust, because who wants to overdo it?): These basics are the salad’s quiet supporters, enhancing without overwhelming.

Ever notice how a simple pinch can turn good into great?

They’re like the reliable sidekicks you didn’t know you needed until now.

Cooking Steps

SAVE IT

Let’s kick things off with the heart of this Mediterranean Farro Salad, which means getting that farro ready to shine.

Start by taking about 1 cup of uncooked farro and rinsing it under cool water to wash away any extras, because who wants unwanted surprises in their bowl?

Then, bring a pot of water to a boil—think 3 cups of water for that 1 cup of farro, so it has room to plump up nicely.

Let it simmer for around 25 to 30 minutes until it’s tender but still has that satisfying chew, like a grain that’s been to the gym and come back stronger.

Once your farro is cooked and drained—give it a few minutes to cool down so it doesn’t wilt the greens—it’s time to prep the fresh stuff.

Grab that large head of romaine lettuce, washed and chopped into about 6-8 cups, and toss it into a big salad bowl as your crunchy base.

Dice up 2 medium tomatoes into bite-sized pieces for roughly 2 cups of juicy goodness, slice 1 cucumber into about 1 cup of cool, crisp bits, and add in 1/2 cup of pitted and halved Kalamata olives for that briny kick—ever notice how olives make everything feel a tad more adventurous?

Mix in 1/2 cup of crumbled feta cheese and a handful of fresh herbs, like 1/4 cup each of chopped basil and parsley, to bring the flavors alive.

Now, for the fun part, let’s pull it all together like you’re hosting a casual get-together in your kitchen.

Gently fold the cooled farro into the bowl with your prepped veggies, herbs, and cheese, then drizzle in 1/4 cup of extra-virgin olive oil to coat everything in that smooth, golden goodness—it’s the glue that makes friends out of strangers, you know?

Give it a good toss with some salt and pepper to taste, and if you’re feeling playful, add a squeeze of lemon for extra zing, because sometimes a salad needs that little twist to keep things interesting without trying too hard.

Tips and Variations

SAVE IT

If you’re tweaking this Mediterranean Farro Salad, you might start by swapping out that crisp romaine lettuce for something like arugula or spinach if you want a peppery twist, because who doesn’t love a salad that keeps you guessing with its greens?

For variations, try subbing quinoa for farro to lighten things up, or amp up the veggies with roasted red peppers instead of tomatoes for a smoky depth that makes the whole dish feel like a mini vacation to the Mediterranean; and don’t forget, adding a handful of chickpeas could turn this side into a hearty main, keeping it simple yet satisfying without overcomplicating your kitchen routine, as if you’re just chatting with an old friend over lunch.

Oh, and for a tip, always let the farro cool completely before mixing to avoid wilting those delicate herbs, because nothing’s worse than a soggy salad that leaves you wishing you’d waited just a bit longer.

Tools