Mediterranean Farro Salad with Chickpeas and Herbs

This Mediterranean Farro Salad combines chewy farro, chickpeas, zucchini, fresh herbs, lemon, and feta for a healthy, flavorful grain salad perfect for meal prep. Vegan-adaptable.

A simple, delicious Farro Salad you are going to be very glad to see in your fridge when you need a quick and satisfying lunch.  It is bright and clean and so nourishing – you'll be so happy with yourself for making it the night before!

Here we’ve paired it with thinly sliced raw zucchini that gets "cooked" in a marinade while the farro simmers on the stove. It’s loaded with fresh herbs and a tangy, lemony dressing. Chickpeas add a satisfying heartiness to the salad, adding both fiber and protein, turning it into a meal. Feel free to add feta or keep it vegan. This pairs nicely with other Mediterranean dishes and is the perfect addition to outdoor gatherings and potlucks. It travels well for meals on the go.

Why You’ll Love This Mediterranean Farro Salad

Fresh, vibrant, and full of flavor - Nutty farro, bright lemon, fresh herbs, and creamy feta come together in a beautifully balanced Mediterranean-inspired salad.

Perfect for meal prep - This salad holds up beautifully in the fridge, making it an ideal make-ahead lunch for busy weekdays.

Hearty enough for a meal - Farro and chickpeas make this much more satisfying than a typical salad.

Great for summer gatherings - It travels well and is delicious served at picnics, potlucks, barbecues, or alongside grilled foods.

Easy to customize - Add roasted vegetables, olives, tomatoes, cucumber, or swap the feta for a dairy-free alternative.

What is Farro?

• Farro is an ancient grain (meaning it has largely remained unchanged over the last several hundred years). It has been traced back to early Mesopotamia!  This grain is packed with nutrients, low in gluten, and has a pleasant chewy texture and nutty flavor.  
• There are 3 main types of farro: whole grain, semi-pearled and pearled farro (most typically found in grocery stores). Today we are using pearled farro, the quickest cooking out of the three. It takes only 20 minutes to cook! Of course, you can use any of the three, but cooking times will vary- so be sure to cook according to your package directions.

Mediterranean Farro Salad Ingredients

• Pearled farro - A hearty, chewy ancient grain with a nutty flavor that makes this salad satisfying enough for lunch or a light dinner.
• Zucchini - Adds tender texture, freshness, and a subtle summer sweetness.
• Sweet onion and garlic - Build a savory flavor base that balances the bright lemon dressing.
• Lemon vinaigrette - Olive oil, fresh lemon juice, lemon zest, and apple cider vinegar create a bright, tangy dressing that brings all the Mediterranean flavors together.
• Chickpeas - Add plant-based protein and fiber, making this grain salad extra nourishing and satisfying.
• Fresh herbs - Italian parsley, mint, and oregano add freshness, color, and classic Mediterranean flavor.
• Feta cheese (optional) - Adds creamy, salty richness and pairs beautifully with the herbs and lemon.

How to make Farro Salad

Start by cooking the farro in ample salted water, like you would pasta.

While the farro is cooking you’ll cut and marinate the zucchini along with the chickpeas and onions in the dressing. Slice into thin half-moons.  You’ll need about 2 cups.

Then prep the remaining ingredients.

Here we are using fresh parsley, mint, oregano, garlic and lemon zest. Use both the zest and juice from the lemon. Once the farro has cooled, simply toss everything together, adjusting the salt and pepper.

Storage & Make Ahead

Make ahead: This Mediterranean Farro Salad is even better after it has had time to rest and absorb the flavors. Cook the farro and prepare the dressing up to 3 days ahead, then toss everything together when ready to serve.

Storage: Store leftovers in an airtight container in the refrigerator for up to 5 days. The flavors will continue to develop as it sits.

Meal prep tip: Divide into individual containers for easy grab-and-go lunches. Add feta, fresh herbs, or any delicate toppings just before serving for the freshest flavor.

Give this Mediterranean Farro Salad with Marinated Zucchini and Chickpeas a try this week and let us know what you think in the comments below!

More recipes you may like:

• Farro Tabbouleh Salad
• Toasted Farro with Pear, Hazelnuts and Arugula
• Kale Farro Salad with Almonds and Pomegranate
• Pickled Cherry and Farro Salad
• Farro Salad with Beets and their Tops
• Farro Bowl with Kale & Figs
• Roasted Cauliflower Kale &  Farro Salad with Turmeric Dressing
• Farro Risotto with Acorn Squash
• 50 Farmers Market Recipes!

Mediterranean Farro Salad

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 4.9 from 10 reviews

• Author: Tonia Schemmel | Feasting at Home
• Prep Time: 15
• Cook Time: 25
• Total Time: 40 minutes
• Yield: 6-8 1x
• Category: salad, side, vegetarian
• Method: Stovetop, marinated
• Cuisine: Mediterranean
• Diet: Vegetarian

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Description

Mediterranean Farro Salad with Marinated Zucchini & Chickpeas, fresh herbs and optional feta, tossed a simple lemony dressing.

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Ingredients

Units USM Scale 1/2x1x2x

• 1 1/2 cups (270grams) pearled farro (see notes)
• 3 cups water
• 1 teaspoon salt
• 1/2 pound zucchini, thinly sliced into half-moons, about 1/4” thick
• 1 small (1/2 cup)sweet onion
• 1 small garlic clove, minced
• 1/3 cup olive oil
• 1/4 cup lemon juice
• 2 teaspoons lemon zest
• 2 tablespoons apple cider vinegar
• 1 1/2 cups chickpeas
• 1 cup Italian parsley, roughly chopped
• 1/2 cup fresh mint, chopped
• 2 tablespoon fresh oregano, chopped
• Salt and pepper to taste
• 1/2 cup Feta (optional)

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Instructions

Add farro, water and salt to a pot.  Bring to a boil, cover and then simmer on low for 25 minutes or until tender. If there is any water left, drain.

Mix together zucchini, onion, garlic, olive oil, lemon juice, vinegar, chickpeas and lemon zest in a medium bowl.  Set aside to marinate while the farro cooks and cools.

Let farro cool for about 30 minutes (you can spread on a shallow pan and refridgerate the farro to speed the cooling process if desired).

Toss the farro and herbs in with the marinating zucchini and chickpeas.  Adjust to taste with salt and pepper.  Top with feta if desired.

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Notes

Makes about 6 cups.

Best consumed within 3- 4 days.

Farro: There are 3 types of farro- whole, semi-pearled and pearled. Pearled farro is quick cooking, done in 15-20 minutes. Whole and semi-pearled take longer to cook and may need more water… so read your package instructions and plan accordingly.

***If you are unsure which type of farro you have, cook it using the “pasta method”. Simmer in a big pot of salted water, ( like you would pasta) until tender but still chewy. Drain, and set over a trainer for 5 minutes. Check at 15 minutes, then every so often. Whole-grain farro can take up to 40 minutes or even longer.

Nutrition

• Serving Size: ¾ cup with feta
• Calories: 191
• Sugar: 3 g
• Sodium: 516.3 mg
• Fat: 12.4 g
• Saturated Fat: 2.9 g
• Carbohydrates: 16.9 g
• Fiber: 3.4 g
• Protein: 5.3 g
• Cholesterol: 8.3 mg