Need a high-protein salad that’s hearty, fresh, and perfect for meal prep? This easy Mediterranean farro salad recipe is packed with fiber-rich whole grains, crisp veggies, and creamy feta cheese. It’s the kind of dish that keeps you full and feeling great for hours.
Looking for a delicious salad that’s packed with protein, fresh veggies, and the best of Mediterranean flavors? Then this Mediterranean farro salad is a must-try! It’s great served as a main meal but also makes a great side dish. Perfect for summer gatherings, meal prep, or an easy high-protein lunch.
This fresh salad combines cooked farro, lentils, green peas, crisp cucumber, and creamy feta cheese with fresh herbs and is tossed in a tangy lemon vinaigrette. Not only is it absolutely packed with healthy whole grains, fiber, and protein, but it’s also super easy to make and budget-friendly too.
You’ll want to make this recipe again and again, especially during the warmer spring and summer months.
Let’s dive into why we think this will be one of the best things you’ll make this season.
Why You’ll Love This Mediterranean Farro Salad
There are so many reasons to love this farro salad, but here are a couple of the highlights of this great recipe:
- Naturally high-protein, thanks to the lentils, farro, peas, and feta.
- Perfect for meal prep because it only gets better in the fridge.
- Made with budget-friendly pantry staples
- Bursting with fresh flavors from the mint to the lemon and feta.
Delicious at room temperature, making it great for meal prep and summer gatherings.
Ingredients You’ll Need
This Mediterranean farro salad is a super simple recipe that combines pantry stables with just a couple of seasonal fresh ingredients. It’s a great way to meal prep for the week, hit your protein and fiber goals, and enjoy delicious meals all week long.
For the Salad:
- Whole grains – Combining dried farro and green or black lentils, this salad is packed with plant-based protein and fiber.
- Green peas – A budget-friendly ingredient that adds tons of fresh flavor and an extra boost of protein and fiber.
- Crispy cucumbers – Roughly chopped cucumber adds crunch and a bit of veggie goodness.
- Fresh mint – Packed with flavor that perfectly complements the cucumber and feta, mint is one of the stars of the show.
- Tangy feta cheese – This Mediterranean farro salad wouldn’t be complete without briny feta cheese.
For the Lemon Dijon Vinaigrette:
- Olive oil – The base of this classic lemon vinaigrette, olive oil adds a delicious richness and nutty flavor.
- Lemon juice & zest – There’s nothing like the brightness of lemon to bring in a major boost of flavor and balance out the creaminess of the olive oil with a bit of much-needed acid.
- Dijon mustard – Essential in any vinaigrette, dijon mustard helps the olive oil and lemon emulsify and adds the signature punchy flavor.
How to Make Mediterranean Farro Salad
This easy summer salad is super simple to make and comes together in under 30 minutes. Simply cook the grains, prepare the cucumber, mint, and dressing, and combine!
- Cook the farro and lentils – Bring a large pot of salted water to a rapid boil and add the dried farro and lentils. Check the individual cooking times as lentils typically need about 20 minutes while farro only needs 10. If this is the case, add the farro halfway through the cooking process. Be sure not to overcook the farro to maintain the chewy texture. In the final 2 minutes, add the frozen peas. Then drain and rinse everything under cold water to stop the cooking.
- Make the dressing – While the grains cook, add the dressing ingredients to a large mixing bowl. Whisk until evenly combined.
- Prep the cucumber & mint – Roughly chop the cucumber and mint and add to the bowl with dressing.
- Assemble – Add your cooked farro, lentils, and peas to the large bowl with the dressing, cucumber, and mint. Toss gently until everything is well coated. Crumble in the feta and mix once more to combine. Taste and season to your liking with salt and pepper.
This salad is great when served immediately, but the deliciously fresh flavors taste even better the next day.
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What Is Farro, and Why Use It?
Farro is a type of ancient grain loved for its satisfying and chewy texture. It’s a type of wheat and has a rich, nutty flavor.
A staple in many Mediterranean-inspired recipes, it is a great source of both protein and fiber. In fact, one serving has 12 grams of protein and 6 grams of fiber. It can be a great alternative to rice and quinoa and when cooked properly, it’s delicious with a wide variety of dishes from bowl meals, to salad recipes, and even soups.
It’s a hearty grain making it a great addition in meal prep recipes.
How to Store & Meal Prep This Mediterranean Farro Salad
Simply store leftovers in an airtight container in the fridge for up to 4 days. The flavors continue to develop, making a good salad for weekday lunches. It’s best served cold or at room temperature.
Customization Ideas & Variations
There are many easy ways to make this salad your own. Here are a couple of ideas to get you started:
- Try adding parsley, dill, or green onions instead of mint to mix up the flavors
- Add soft-boiled eggs, chicken, or tuna for extra protein
- Swap the farro for brown rice or quinoa for a gluten-free option
- Leave out the feta for a totally vegan version
Mediterranean Farro Salad (High-Protein, Vegetarian & Meal Prep-Friendly)
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Ingredients
Instructions
- Cook the farro, lentils, and peas: Bring a large pot of salted water to a boil. Refer to the cooking times on the lentils and farro. Typically, lentils require longer boiling times of about 20 minites. Start by adding 1 cup of dried lentils to the boiling water and set a timer for the indicated time. When you have about 10 minutes remaining, add 1 cup of farro. In the final two minutes, add the green peas.
- While the grains cook, add 1/4 cup olive oil, 2 tbsp of dijon mustard, and the juice and zest of 2 lemons to a large mixing bowl. Whisk until combined.
- Roughly chop the cucumbers and mint leaves (discarding the stems). Add them to the bowl with the dressing.
- Drain the lentils, farro, and peas in a colander and rinse with cold water until cooled down completely.
- Add you grains and peas to the dressing and cucumber mixture and gently toss until everything is evenly coated in the dressing. Crumble in the feta and give one more gently toss. Taste and season to your liking with salt and pepper.
- Serve at room temperture or cold.
Notes
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