Mediterranean Farro Salad Cucumber

There's something about a Mediterranean salad that stops you mid-bite. I discovered farro years ago when a friend brought this to a summer potluck, and I remember watching people circle back for seconds like it was contraband. The grain has this satisfying chew that makes you feel like you're eating something substantial, not just rabbit food. Now I make it constantly because it tastes even better the next day, when all those herb flavors get to know each other.

I made this for my neighbor last spring when she mentioned being tired of sad desk lunches, and she texted me the recipe request within an hour of eating it. The crunch of fresh cucumber against chewy farro, with lemon cutting through the richness of feta—it just works. She now makes it every week and swears it's the only lunch that actually fills her up.

Ingredients

• Farro: The whole grain backbone—look for it near the rice or in bulk bins, and don't skip the rinsing step or you'll get a slightly bitter, dusty flavor.
• Cherry tomatoes: Halve them so they don't roll everywhere and release their juice evenly into the dressing.
• Cucumber: Dice it just before mixing so it stays crisp and doesn't weep into the salad.
• Red onion: Thin slices add sharp bite; if you're sensitive to raw onion intensity, soak the slices in ice water for five minutes first.
• Kalamata olives: Pit them yourself if you buy whole ones—the flavor is noticeably better than pre-pitted.
• Feta cheese: Crumble it by hand for irregular, toothsome pieces that catch the dressing better than finely crumbled versions.
• Fresh parsley and mint: Tear rather than chop so the oils release gently and the leaves don't bruise.
• Extra-virgin olive oil: This is not the time to use your cooking oil—good oil makes a noticeable difference in the dressing.
• Lemon juice: Fresh squeezed only; bottled tastes tinny against the delicate herbs.
• Garlic: One tiny clove minced fine; it should whisper, not shout.

Instructions

Cook the farro:

Rinse the grain under cold water until the water runs mostly clear—this removes starch that makes it gummy. Combine with three cups of water and salt in a medium saucepan, bring to a boil, then drop the heat and let it simmer uncovered for twenty to twenty-five minutes until the grains are tender but still have that slight resistance when you bite them.

Make the dressing:

While the farro cooks, whisk together olive oil, fresh lemon juice, minced garlic, oregano, black pepper, and salt in your large bowl. Taste it straight—it should make you pause and take another taste because it's that good.

Combine everything:

Drain the farro and let it cool just enough to touch, then add it to the bowl with the dressing while it's still slightly warm so it absorbs all those flavors. Add the tomatoes, cucumber, red onion, olives, parsley, and mint, then toss gently so nothing gets bruised.

Fold in the feta:

Do this last and fold rather than toss so the cheese stays in distinct pieces instead of breaking down into the salad.

Taste and rest:

Always taste before serving and adjust salt or lemon if needed—your palate is the best guide. Serve it however you like: warm, room temperature, or chilled.

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This salad fed my whole family last week when everyone showed up hungry and I had exactly forty-five minutes before we needed to eat. It reminded me that sometimes the simplest meals are the ones people remember most.

Why This Salad Works as a Whole Meal

Farro is a grain that actually keeps you satisfied in a way that leafy salads don't—it has protein and fiber and real substance. When you add the tanginess of feta and the brightness of lemon, you're not eating something light and forgettable. You're eating something that feels intentional and nourishing.

The Magic of Making It Ahead

I've learned that this salad tastes better the next day, when the farro has fully absorbed the dressing and the flavors have melded into something greater than their parts. Make it in the morning and lunch tastes like you actually planned for something good to happen. Just keep the feta and herbs in a separate container and fold them in right before you eat so they stay fresh and don't water down.

Variations That Actually Work

I've made this a hundred different ways and it holds up beautifully to improvisation, which is the mark of a truly good recipe. Swap the feta for goat cheese if that's what you have, or add chickpeas for more protein and earthiness. Roasted red peppers, artichoke hearts, or even thinly shaved zucchini all belong here.

• Substitute farro with quinoa or any grain you love if you need it gluten-free.
• Add grilled chicken, chickpeas, or white beans for extra protein and heartiness.
• Roasted red peppers or artichoke hearts brighten everything up in unexpected ways.

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This is the kind of recipe that becomes part of your regular rotation without you planning for it to. Make it once and it'll be the thing people ask you to bring to dinner.

Recipe Help & Support

→ How do I cook farro for the salad?

Rinse farro under cold water, then simmer with water and salt for 20-25 minutes until tender yet chewy. Drain and cool before mixing.

→ Can I substitute farro with another grain?

Yes, quinoa makes an excellent gluten-free alternative with a similar nutty texture and cook time.

→ What dressing flavors complement this salad?

The lemon-olive oil dressing with garlic, oregano, black pepper, and salt provides a bright, zesty finish enhancing the fresh ingredients.

→ Is there a way to add more protein to this dish?

Adding chickpeas or grilled chicken boosts protein while maintaining the fresh, balanced taste.

→ How should I store leftovers?

Keep in an airtight container refrigerated for up to two days. The flavors meld well but fresh herbs may wilt over time.