Healthy Lunch Farro Salad

Name: Healthy Lunch Farro Salad
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 4 servings
Ingredients: 1 cup farro; 2 cups water; 1 bell pepper, diced; 1 cucumber, diced; 1 cup cherry tomatoes, halved; 1/4 red onion, finely chopped; 1/4 cup chopped fresh parsley; 3 tablespoons olive oil; 2 tablespoons lemon juice; 1 teaspoon Dijon mustard; Salt and pepper to taste

Highlighted under: Healthy & Light

I love making this Healthy Lunch Farro Salad because it's a vibrant mix of textures and flavors that brighten up any mealtime. The chewy farro, crunchy vegetables, and zesty dressing come together beautifully, making it not just nutritious but also satisfying. I often pack it for lunch or serve it at gatherings, and it never fails to impress. Plus, it's super easy to customize with whatever fresh ingredients I have on hand, which makes it a versatile addition to my meal prep routine.

Created by

Brittany Shaw

Last updated on 2026-01-13T04:01:14.957Z

When I first tried making a farro salad, I was blown away by how perfect the nutty flavor paired with fresh veggies. It was a delightful change from my usual leafy salads. The key to making this salad shine is incorporating a bright dressing that balances the earthy elements of the farro and enhances the crunchy vegetables.

To ensure the ingredients stay fresh and crispy, I always prepare the dressing separately and add it just before serving. This little trick allows the salad to maintain its texture and makes it a fantastic option for meal prep.

        Why You'll Love This Recipe
        Nutty farro provides a hearty base that's both filling and nutritious.
Fresh vegetables add a delightful crunch and vibrant colors.
Zesty lemon and herb dressing makes each bite refreshing and bright.

      

Perfecting Your Farro Cooking Technique

To achieve the ideal texture of farro, it's important to monitor the cooking time closely. I find that simmering it for about 20 minutes usually yields that perfect al dente texture. If you prefer a softer bite, you can extend the cooking time by an additional 5 minutes. Always taste it before draining to ensure you’re satisfied with the consistency.

One key tip is to use a pot with a tight-fitting lid to prevent excess moisture from escaping while the farro cooks. If you notice that the farro is absorbing water too quickly, you can reduce the heat further to avoid it turning mushy.

Chopping Vegetables for Maximum Flavor

When preparing the vegetables, uniform chopping sizes enhance both presentation and texture in the salad. Aim for roughly 1/2-inch pieces; this not only makes for a prettier dish but also ensures that each bite is balanced with farro and dressing. I like to use a sharp chef's knife for precision; it can help prevent squeezing out too much juice from the tomatoes and cucumbers.

Another strategy is to add salt to the chopped veggies and let them sit for about 10 minutes. This draws out some moisture and amplifies their flavor, making them a more vibrant part of the salad. Just remember to balance the seasoning afterward since the veggies may release some water.

Serving and Storing Your Farro Salad

This Healthy Lunch Farro Salad is not only delicious when served fresh but also makes for great leftovers. I recommend storing it in an airtight container in the refrigerator for up to three days. If you’re preparing it ahead of time, consider keeping the dressing separate until you're ready to serve to maintain the crispness of the vegetables.

When ready to serve, you can also customize it further by adding proteins like grilled chicken, chickpeas, or feta cheese. This elevates the dish into a heartier meal and adds more nutrition, making it suitable for any time of day.

Ingredients

Salad Ingredients

1 cup farro
2 cups water
1 bell pepper, diced
1 cucumber, diced
1 cup cherry tomatoes, halved
1/4 red onion, finely chopped
1/4 cup chopped fresh parsley

Dressing Ingredients

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

Instructions

Cook the Farro

In a medium pot, combine farro and water and bring to a boil. Reduce heat to low, cover, and simmer for about 20 minutes or until al dente. Drain excess water and set aside to cool.

Prepare the Vegetables

While the farro is cooking, chop the bell pepper, cucumber, cherry tomatoes, red onion, and parsley. Place them in a large bowl.

Make the Dressing

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

Combine Everything

Once the farro has cooled, add it to the bowl with the vegetables. Pour the dressing over the salad and toss everything together until well combined.

Serve

Taste and adjust seasoning if needed. Serve immediately or refrigerate for later use.

Pro Tips

Feel free to add other vegetables or proteins like chickpeas or feta cheese to make this salad even more filling. It also tastes great the next day, making it a perfect option for meal prep.

Ingredient Variations

Feel free to switch up the vegetables based on what's in season or what you have in your fridge. For instance, adding diced avocado, shredded carrots, or even roasted sweet potatoes can introduce new flavors and textures. Each variation can make the salad exciting and cater to your taste preferences or dietary needs.

If you're looking for a gluten-free option, substitute farro with quinoa or brown rice. Both alternatives will provide a slightly different flavor but still deliver a satisfying base for your salad.

Adjusting the Dressing

The zesty dressing can be tailored to your flavor profile. For an herby twist, try adding chopped fresh dill or basil. Alternatively, a splash of balsamic vinegar instead of lemon juice can also create a different tang that complements the salad beautifully.

If you find the dressing too acidic, a teaspoon of honey or maple syrup can balance out the flavors perfectly. Start with small amounts and adjust according to your preference.

Troubleshooting Tips

If you find your farro too chewy, it may need a bit more water and time. Simply return it to the pot with a splash of water, cover, and simmer for a few additional minutes until it's just how you like it. Just be cautious, as too much water might leave it mushy.

When mixing the dressing with the salad, if it starts to look too dry, adding a dash of water or additional olive oil can help achieve a nice, glossy coat that enhances both flavor and appearance.

Questions About Recipes

→ Can I use other grains instead of farro?

Absolutely! Quinoa or barley are great substitutes for farro.

→ How long can I store the salad?

The salad can be stored in the refrigerator for up to 3 days. Just keep the dressing separate until you're ready to serve.

→ Is this salad gluten-free?

Farro contains gluten, but you can use gluten-free grains like quinoa for a gluten-free option.

→ Can I add protein to this salad?

Yes, grilled chicken, tofu, or chickpeas can be excellent additions for extra protein.