Mediterranean Farro Cucumber Feta

There's something about summer afternoons that makes me crave this salad—the kind of day when the kitchen feels too warm for anything heavy, and you want something that tastes like sunshine in a bowl. I discovered farro years ago at a farmer's market, intrigued by its chewy texture, and it's been my favorite grain ever since. This Mediterranean version came together almost by accident one evening when I had an abundance of fresh herbs and cucumber on hand. Now it's become my go-to when I need something that feels both nourishing and celebratory.

I'll never forget bringing this to a dinner party where someone had just returned from Greece, and they took one bite and got this surprised, satisfied look—like I'd somehow transported them back to a taverna overlooking the Aegean. That's when I realized this salad does more than fill you up; it tells a story and brings people together around something bright and honest.

Ingredients

• Farro: A whole grain with a slight nutty flavor and chewy bite that holds up beautifully to dressing without turning mushy.
• Cucumber: Choose firm, crisp ones and dice them just before assembling to keep them from releasing too much water into the salad.
• Cherry tomatoes: Their natural sweetness and juiciness balance the salty olives and creamy feta perfectly.
• Red onion: Finely diced and used sparingly, it adds a sharp bite that keeps the whole salad from feeling flat.
• Kalamata olives: Their briny, fruity depth is non-negotiable—don't skip them or substitute with milder varieties.
• Feta cheese: Crumble it by hand into rough, generous pieces so you get creamy bites throughout every forkful.
• Fresh parsley and mint: These herbs brighten everything; fresh is essential here, as dried won't have the same impact.
• Extra virgin olive oil: This is where quality matters—a good one will make your dressing sing.
• Fresh lemon juice: Squeeze it fresh; bottled juice tastes tinny and will throw off the whole balance.
• Dijon mustard: Just a teaspoon acts as an emulsifier, helping the dressing cling to the grains.

Instructions

Cook the farro until tender but chewy:

Rinse your farro first to remove any debris, then combine with water and salt in a medium saucepan. Bring to a boil, then lower the heat and let it simmer gently, covered, for 25–30 minutes—you want each grain to be soft enough to bite through but still with a little resistance. Drain any excess water and spread the grains on a plate to cool slightly while you prep everything else.

Prepare your vegetables and fresh herbs:

While the farro cooks, finely dice your cucumber, halve the cherry tomatoes, slice your pitted Kalamata olives, and mince the red onion. Chop your fresh parsley and mint and place everything together in a large bowl—the flavors start mingling even before the dressing touches them.

Make the dressing in a small bowl:

Whisk together your olive oil, fresh lemon juice, minced garlic, oregano, Dijon mustard, and a generous pinch of salt and pepper. Taste it straight from the whisk—it should be bright and assertive, because it needs to season the whole salad.

Combine the farro with vegetables:

Once your farro has cooled enough to handle, transfer it to the bowl with the vegetables and pour the dressing over everything. Toss gently but thoroughly so every grain gets coated.

Fold in the feta and adjust seasoning:

Add your crumbled feta cheese and fold it in carefully—you want creamy pockets throughout the salad, not feta dust. Taste and adjust salt, pepper, or lemon juice as needed.

Chill and serve:

This salad is lovely chilled or at room temperature, and it actually improves as it sits because the farro continues absorbing the dressing. Serve garnished with extra fresh herbs or a little more feta if you're feeling generous.

Save

There was a Tuesday when my neighbor stopped by just as I was finishing this salad, and the smell of fresh lemon and mint drifting out the door stopped her in her tracks. She ended up staying for lunch, and we ate straight from the bowl while sitting on the porch, talking about nothing important and everything that mattered. That's when I understood that good food isn't just about ingredients—it's about inviting someone to slow down and breathe.

Timing and Meal Prep

This salad is a meal-prep dream because it actually tastes better a few hours after you make it, as the farro softens slightly and absorbs more of the dressing. I usually make a double batch on Sunday and divide it into containers, knowing I'll have something nourishing and delicious waiting for me all week. The only caveat is to store the feta separately and fold it in just before eating, so it doesn't get lost in the dressing.

Variations and Flavor Swaps

While this recipe is already pretty perfect, I love riffing on it depending on what's in season or what I'm craving. Sometimes I add chickpeas for extra protein and earthiness, or swap in shredded kale if I want something more substantial. Grilled chicken, shrimp, or crumbled roasted chickpeas turn it into a heartier main course, and it pairs beautifully alongside grilled fish or lamb if you're building a bigger meal.

Making It Your Own

The beauty of this salad is that it's a framework, not a rulebook. If you can't find farro, quinoa or barley work beautifully and cook in similar times. If you're avoiding gluten, any gluten-free grain you love will work just as well. The core magic is in the bright dressing and the balance of salty, creamy, tangy, and fresh—as long as you honor those elements, you're making something wonderful.

• Taste the dressing before it hits the salad and adjust the lemon juice and salt until it makes your mouth water.
• Prepare your vegetables as close to serving time as possible to keep them crisp and vibrant.
• Don't be shy with the herbs—they're what make this taste like the Mediterranean, not just like a grain salad.

Save

This Mediterranean farro salad has become my quiet comfort, the thing I turn to when I want something that tastes like care without any fuss. I hope it becomes that for you too.

Recipe FAQs

→ What does farro taste like?

Farro has a distinct nutty flavor and a chewy texture similar to brown rice or barley, making it a hearty base for salads.

→ Can I serve this warm?

Yes, this dish is versatile. It can be served chilled, at room temperature, or slightly warm depending on your preference.

→ How do I properly cook farro?

Simmer rinsed farro in salted water for about 25 to 30 minutes until tender but still chewy, then drain any excess liquid.

→ What can I substitute for feta cheese?

If you prefer a different cheese, goat cheese or cubed halloumi work well. For a dairy-free version, try chopped avocado.

→ Is this suitable for meal prep?

Absolutely. The flavors meld well over time, so it stores well in the refrigerator for up to three days in an airtight container.