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; 1/2 cup cherry tomatoes, halved; 1/2 cucumber, diced; 1 bell pepper, diced; 1/4 red onion, finely chopped; 1 cup spinach, chopped; 1/4 cup feta cheese, crumbled; 1/4 cup fresh parsley, chopped; 3 tablespoons olive oil; 2 tablespoons lemon juice; 1 teaspoon honey; Salt and pepper to taste

Highlighted under: Everyday Healthy Meals Inspiration

I love preparing this Healthy Lunch Farro Salad for its vibrant colors and flavors. The chewy texture of farro paired with fresh vegetables makes it a delightful and nutritious meal. I especially appreciate how easy it is to customize with whatever seasonal ingredients I have on hand. This salad is perfect for meal prep, as it tastes even better the next day when the flavors meld together beautifully. Plus, it's a fantastic way to introduce more whole grains into my diet while enjoying a refreshing dish any time of the week.

Created by

Victoria Hall

Last updated on 2026-01-12T06:01:34.680Z

When I created this Healthy Lunch Farro Salad, I wanted something that would energize me during the day without leaving me feeling heavy. Farro is such a wonderful grain: it holds its shape beautifully and offers a nutty flavor that’s hard to resist. I often make a big batch at the beginning of the week so that I have a healthy option ready to go. It’s great to see how a simple combination of ingredients can create a dish that’s both satisfying and visually appealing.

One of my favorite aspects of this recipe is its versatility. I can easily swap out ingredients based on what I have in the fridge or what’s in season. For instance, adding roasted sweet potatoes or chickpeas can change the texture and flavor profile immensely, making it feel like a completely different meal. Plus, the freshness of herbs like parsley or mint brings everything to life!

        Why You'll Love This Recipe
        Nutritious whole grains that boost energy levels
Light and refreshing, perfect for any meal
Easily customizable to suit your taste

      

Cooking the Farro

To achieve the perfect texture with farro, ensure it is soaked for about 30 minutes beforehand, which can reduce the cooking time. When boiling, aim for a gentle simmer rather than a rolling boil; this helps prevent the grains from breaking apart. Once cooked, the farro should be chewy but tender, not mushy. Drain any excess liquid promptly to maintain the desired texture, and spread it out on a baking sheet to cool quickly, preventing clumping.

Farro is not only nutritious but also versatile. If you wish to incorporate more flavor into your farro, consider cooking it in vegetable or chicken broth instead of plain water. Additionally, try adding herbs, such as bay leaves or thyme, during cooking for an aromatic touch that enhances the overall profile of the salad.

Enhancing Flavor with the Dressing

The dressing for this salad is integral to tying all the flavors together. When whisking the olive oil and lemon juice, try to use a high-quality extra virgin olive oil for a richer flavor. The honey balances the acidity of the lemon while adding a subtle sweetness; feel free to adjust the quantity based on your preference. If you enjoy a bit of heat, a pinch of red pepper flakes can elevate the dressing further.

To achieve a smoother texture, consider emulsifying the dressing with a small blender or a mason jar, shaking until glossy. This can help distribute the flavors evenly throughout the salad. For those who prefer a creamier dressing, a dollop of Greek yogurt can be added, providing a tangy richness that complements the freshness of the vegetables.

Ingredients

Gather all the fresh ingredients for this colorful salad.

Salad Ingredients

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

Dressing Ingredients

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

Make sure to rinse the farro before cooking for best flavor.

Instructions

Follow these simple steps to create your salad.

Cook the Farro

In a medium saucepan, combine farro and water and bring to a boil. Reduce heat and simmer for about 30 minutes, or until tender. Drain any excess water and let cool.

Prepare the Vegetables

While the farro is cooking, chop the vegetables: halve the cherry tomatoes, dice the cucumber and bell pepper, and finely chop the red onion and spinach.

Make the Dressing

In a small bowl, whisk together olive oil, lemon juice, honey, salt, and pepper until combined.

Combine Ingredients

In a large bowl, mix together the cooked farro, chopped vegetables, feta cheese, and parsley. Pour the dressing over the salad and toss well.

Serve

Enjoy immediately or let it chill in the refrigerator for 30 minutes for the flavors to meld together.

This salad can be stored in an airtight container in the fridge for up to 3 days.

Pro Tips

For extra protein, consider adding grilled chicken or chickpeas to the salad. You can also experiment with different grains like quinoa or bulgur for a unique twist.

Storage and Meal Prep

This Healthy Lunch Farro Salad excels as a meal prep option. Once assembled, it can be stored in an airtight container in the refrigerator for up to three days. The flavors will intensify as they meld together, making it an even more delightful meal by the second or third day. Be sure to keep the dressing separate if you plan to store it for multiple days, drizzling it on just before serving to maintain freshness.

If you're looking to freeze portions, consider doing so before adding the dressing. Freeze individual servings in meal prep containers to make quick, healthy lunches during busy weeks. To enjoy, simply thaw in the refrigerator overnight and dress just before eating for a fresh taste.

Ingredient Variations

Feel free to customize the salad with any seasonal vegetables that you have on hand. For a crunchier texture, you might try adding shredded carrots or sliced radishes. If you're in the mood for something heartier, roasted butternut squash or sweet potatoes can be delightful additions, adding a touch of sweetness while increasing nutrition.

Vegetarian or vegan versions can easily be created by omitting the feta cheese or substituting it with a dairy-free alternative. Additionally, adding a scoop of chickpeas or black beans can enhance the protein content, making this salad not only a vibrant meal but also a more filling option.

Questions About Recipes

→ Can I prepare this salad ahead of time?

Absolutely! It tastes even better after the flavors have had time to meld together. Just store it in an airtight container in the refrigerator.

→ Is farro gluten-free?

No, farro is a type of wheat, so it is not gluten-free. However, you can substitute with quinoa or brown rice for a gluten-free version.

→ Can I add protein to this salad?

Yes! Grilled chicken, shrimp, or canned chickpeas are great options to make this salad more filling.

→ What are some other vegetables I can use?

Feel free to be creative! You can use zucchini, carrots, roasted sweet potatoes, or whatever vegetables you enjoy.