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; 2 cups water or vegetable broth; 1 bell pepper, diced; 1 cucumber, diced; 1 cup cherry tomatoes, halved; ¼ red onion, finely chopped; ¼ cup parsley, chopped; ¼ cup feta cheese, crumbled (optional); Zest and juice of 1 lemon; 2 tablespoons olive oil; Salt and pepper to taste

Highlighted under: Healthy & Light

I absolutely love preparing this Healthy Lunch Farro Salad for a nutritious midday boost. The chewy texture of farro combined with vibrant vegetables makes it both satisfying and delicious. I often find that this salad is a great way to use up any leftover veggies in my fridge, and it stays fresh throughout the week. Packed with protein and fiber, it keeps me feeling full without the heaviness. Plus, it’s easy to customize, so I can switch up the ingredients according to my mood or what I have on hand.

Created by

Eden Clarke

Last updated on 2026-01-10T11:37:13.061Z

When I first tried making this Healthy Lunch Farro Salad, I was blown away by how easy it was to prepare. The nutty flavor of farro adds depth, and when combined with a zesty lemon dressing, it really brings the dish to life. I learned that cooking the farro just until tender keeps it chewy, and that’s key for a satisfying texture.

One specific tip I've discovered is to let the salad sit for about 30 minutes before serving. This allows the flavors to meld beautifully and makes each bite even more delicious. It’s a simple yet effective technique that transforms this salad into a standout dish!

        Why You Will Love This Recipe
        Nutty farro provides a delightful chewiness
Bright, fresh vegetables add color and nutrients
Zesty dressing enhances flavors and freshness

      

Understanding Farro

Farro is an ancient grain known for its nutty flavor and chewy texture, which plays a pivotal role in this salad. Unlike softer grains like quinoa or rice, farro holds its shape and provides a satisfying bite, making each forkful enjoyable. It also has a higher protein content than many other grains, which contributes to feeling satiated longer after your meal. This attribute makes it an excellent choice for a lunch salad, especially when you're looking for something hearty yet healthy.

When cooking farro, it’s crucial to monitor the simmering time closely. Depending on whether you choose pearled, semi-pearled, or whole grain farro, cooking times can vary from 20 to 40 minutes. I recommend tasting it about five minutes before the end of the suggested cooking time to ensure that it remains slightly al dente. If you overcook farro, it can become mushy, detracting from its pleasing texture in the salad.

Get Creative with Vegetables

This salad is highly customizable, allowing you to incorporate whatever vegetables you have on hand. While the recipe suggests bell pepper, cucumber, and cherry tomatoes, feel free to try zucchini, roasted sweet potatoes, or even steamed broccoli for a different flavor profile. If you're using quicker-cooking veggies, like spinach, add them just before serving so they retain their freshness and vibrant color. This adaptability makes it a great way to reduce food waste by utilizing leftovers from your fridge.

For added crunch and flavor, consider tossing in some ingredients like radishes or shredded carrots. If you're in the mood for something a little more indulgent, toasted nuts or seeds can add a delightful crunch as well. Not only do these additions vary the texture, but they also elevate the nutritional value, making your lunch even more satisfying.

Ingredients

Gather these ingredients to get started:

Farro Salad Ingredients

1 cup farro
2 cups water or vegetable broth
1 bell pepper, diced
1 cucumber, diced
1 cup cherry tomatoes, halved
¼ red onion, finely chopped
¼ cup parsley, chopped
¼ cup feta cheese, crumbled (optional)
Zest and juice of 1 lemon
2 tablespoons olive oil
Salt and pepper to taste

Make sure to check your pantry for any additional spices or herbs you may want to add!

Instructions

Follow these simple steps to prepare your Healthy Lunch Farro Salad:

Cook the Farro

In a medium saucepan, combine farro and water (or broth). Bring to a boil, then reduce heat to low and let it simmer for about 30 minutes or until tender. Drain any excess liquid and set aside to cool.

Prepare the Vegetables

While the farro is cooking, prepare your vegetables. Dice the bell pepper, cucumber, and red onion, and slice the cherry tomatoes in half. Chop the parsley and set everything aside.

Make the Dressing

In a small bowl, whisk together the lemon zest, lemon juice, olive oil, salt, and pepper. Adjust the seasoning to taste.

Combine Ingredients

In a large bowl, combine the cooled farro, diced vegetables, parsley, and feta cheese (if using). Pour the dressing over the salad and mix well to combine everything.

Chill and Serve

Let the salad sit for at least 30 minutes in the refrigerator to allow the flavors to meld. Serve chilled or at room temperature.

Enjoy your healthy and delicious farro salad!

Pro Tips

Feel free to add your favorite nuts or seeds for extra crunch, or swap out the veggies according to what's in season.

Dressing Variations

The lemon dressing in this recipe is bright and refreshing, enhancing the salad's flavors wonderfully. However, you might want to switch things up occasionally. Try adding a tablespoon of Dijon mustard for a tangy kick or a teaspoon of honey for a hint of sweetness. If you're looking for a creamier dressing, a dollop of Greek yogurt or tahini can give a rich texture that pairs beautifully with the farro and veggies.

For a different flavor direction, consider using balsamic vinegar instead of lemon juice. Balsamic brings a sweeter, deeper profile and complements roasted vegetables wonderfully. You can even mix in fresh herbs like basil or mint to complement whatever vegetables you choose, creating a dressing that’s both exciting and perfectly paired with your salad.

Storage and Make-Ahead Tips

One of the best aspects of this Healthy Lunch Farro Salad is its ability to store well. After preparing the salad, you can keep it in an airtight container in the refrigerator for up to five days. This can make your lunch prep incredibly efficient. To keep the veggies crisp, store the dressing separately and mix it just before serving. This way, you ensure that everything retains its beautiful texture and flavor.

If you find yourself with a larger batch than you can consume within a week, consider freezing portions. However, keep in mind that the vegetables may not thaw quite as crisp. To freeze, divide the salad into single-serving portions and use freezer-safe containers. You can then let the salad thaw in the refrigerator overnight, ready for a quick and nutritious meal.

Questions About Recipes

→ Can I make this salad ahead of time?

Yes, this salad keeps well in the refrigerator for up to 3 days, making it great for meal prep!

→ Is farro healthy?

Absolutely! Farro is high in fiber and protein, making it a nutritious base for your salad.

→ What can I substitute for farro?

You can substitute with quinoa or barley if you prefer something different!

→ Can I add protein to this salad?

Definitely! Grilled chicken, chickpeas, or salmon would all be great additions for extra protein.