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 cup cherry tomatoes, halved; 1 cucumber, diced; 1 bell pepper, diced; 1/4 cup red onion, finely chopped; 1/4 cup parsley, chopped; Salt and pepper, to taste; 1/4 cup olive oil; Juice of 1 lemon; 1 teaspoon Dijon mustard; Salt and pepper, to taste

Highlighted under: Healthy & Light

When I discovered farro, it completely transformed my lunch routine. This healthy and hearty grain not only fills me up but also brings a wonderful nutty flavor to the table. I love how easy it is to prepare, and it pairs beautifully with vibrant vegetables and a zesty dressing. It’s the perfect option for a nourishing lunch that keeps me energized throughout the day. Every bite is a delightful mix of textures and flavors that satisfy my cravings while staying healthy.

Created by

Adele Summers

Last updated on 2026-01-06T00:40:11.521Z

Making this Healthy Lunch Farro Salad was a game changer for my midweek meals. I love how the farro becomes tender and chewy after cooking, creating a hearty base that holds up beautifully against the fresh ingredients. To save time, I often cook a larger batch of farro at the beginning of the week, which makes assembling this salad a breeze.

I experimented with different vegetables and found that adding roasted bell peppers and cucumbers gives a refreshing crunch. The light lemon vinaigrette ties everything together perfectly. It's amazing how such simple ingredients can create a dish that's both nutritious and satisfying!

        Why You'll Love This Recipe
        Nutty, chewy farro adds a unique texture to the salad.
Packed with fresh vegetables for a colorful and nutritious meal.
Easy to prepare ahead of time for a quick lunch option.

      

Understanding Farro

Farro is an ancient grain that boasts a robust nutritional profile, making it a fantastic addition to your salad. It’s rich in fiber, protein, and essential nutrients, which can help keep you satiated longer. Farro's chewy texture adds a unique bite, complementing crisp vegetables beautifully. It's important to choose the right type; pearled farro cooks quicker but has slightly fewer nutrients than whole farro, which requires a bit more cooking time but offers a nuttier flavor.

To prepare farro correctly, ensure you're rinsing it thoroughly before cooking to remove any dust or impurities. The ratio of water or broth to farro is crucial; I find that two parts liquid to one part farro usually yields the best result. You want the farro to be tender yet maintain a slight bite, similar to al dente pasta. Keep an eye on it during cooking, as overcooked farro can become mushy and lose its delightful texture.

Chopping and Mixing Techniques

When it comes to prepping the vegetables for your salad, uniformity is key. Aim for similar sizes when chopping tomatoes, cucumber, and bell pepper to ensure even distribution throughout the salad. A sharp knife helps in achieving clean cuts; a dull knife can make the process tedious and lead to uneven pieces. Since these vegetables will be mixed with the farro, smaller pieces ensure that every bite is flavored just right.

Mixing the salad should be done gently to avoid breaking the tomatoes or crushing the cucumbers. Using a wide spatula instead of a spoon is my personal tip for minimizing damage. Toss the salad just until everything is evenly coated with the dressing; you don’t want to overmix, which can lead to a mushy appearance. Allow the salad to sit for a few minutes after mixing, as this resting time allows the flavors to meld beautifully.

Ingredients

Gather these fresh ingredients to whip up this delicious salad:

For the Salad

1 cup farro
2 cups water or vegetable broth
1 cup cherry tomatoes, halved
1 cucumber, diced
1 bell pepper, diced
1/4 cup red onion, finely chopped
1/4 cup parsley, chopped
Salt and pepper, to taste

For the Dressing

1/4 cup olive oil
Juice of 1 lemon
1 teaspoon Dijon mustard
Salt and pepper, to taste

Mix all the ingredients together and enjoy your healthy lunch!

Instructions

Follow these simple steps to create your salad:

Cook the Farro

Rinse the farro under cold water. In a medium pot, combine farro and water or broth. Bring to a boil, reduce heat, and simmer for about 25-30 minutes, or until tender.

Drain any excess liquid and let it cool.

Prepare the Vegetables

While the farro is cooking, chop the tomatoes, cucumber, bell pepper, red onion, and parsley. Set aside.

Make the Dressing

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

Assemble the Salad

In a large bowl, combine the cooked farro and chopped vegetables. Pour the dressing over the top and toss everything together gently until coated.

Serve

Taste and adjust seasoning if necessary. Serve immediately or refrigerate for up to 3 days.

Enjoy your delicious and nutritious farro salad!

Pro Tips

For added protein, consider including chickpeas or grilled chicken. You can also customize the vegetables based on what you have on hand.

Storage Tips

This farro salad can be stored in the refrigerator for up to three days, making it an excellent make-ahead option for busy lunches. To keep it fresh, store in an airtight container. I've found that the flavors improve slightly after a day, but be cautious not to let it sit too long, as the veggies can begin to lose their crunch. If storing for an extended period, consider keeping the dressing separate until ready to eat to maintain the salad's texture.

If you find yourself with extra salad, it can also be frozen for a quick meal later, though note that some vegetables may affect the texture upon thawing. To freeze, portion it out in freezer-safe bags, leaving some space for expansion. Thaw in the refrigerator overnight before eating, and consider adding fresh herbs or a squeeze of lemon to revive its freshness.

Variations and Dietary Swaps

You can easily customize this salad by incorporating different vegetables based on the season or personal preference. Roasted vegetables, such as sweet potatoes or butternut squash, can add a delightful sweetness and depth. For a protein boost, consider adding chickpeas, feta cheese, or grilled chicken. Each of these additions brings its unique flavor and texture, allowing you to tailor the salad to suit your tastes.

If you're looking for a vegan option, swapping Dijon mustard for a vegan alternative is easy. Additionally, consider using avocado oil in place of olive oil for a lighter flavor. You can even experiment with different herbs, such as mint or basil, for a refreshing twist. The beauty of this salad lies in its versatility, so don’t hesitate to get creative.

Questions About Recipes

→ Can I make this salad ahead of time?

Absolutely! This salad keeps well in the fridge for up to 3 days, making it a perfect meal prep option.

→ Is farro gluten-free?

No, farro is a type of wheat and contains gluten. If you're looking for a gluten-free grain, try quinoa or brown rice.

→ Can I use a different dressing?

Yes, feel free to experiment with different dressings. A balsamic vinaigrette or tahini dressing would be great on this salad.

→ What else can I add to the salad?

You can add nuts, seeds, or your favorite proteins like feta cheese or grilled shrimp for extra flavor and nutrition.