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Easy • Vegetarian

Mediterranean Chickpea and Farro Salad

A vibrant, hearty, and meal-prep friendly Mediterranean salad packed with wholesome farro and chickpeas.

Prep
15 min
Cook
20 min
Servings
4
Level
Easy
Mediterranean Chickpea and Farro Salad

Looking for a fresh, feel-good meal that's bursting with flavor and packed with goodness? Our Mediterranean Chickpea and Farro Salad is here to deliver! It’s a super satisfying vegetarian dish that’s perfect for a light lunch, a side dish, or even easy meal prep throughout the week. Brimming with colorful veggies, tender farro, and protein-rich chickpeas, it's a winner!

Ingredients

Yield: 4 servings

For the Salad

  • 1 cup farro, rinsed
  • 3 cups water or vegetable broth
  • 1 (15 oz) can chickpeas, rinsed and drained
  • 1 large cucumber, diced
  • 1 cup cherry tomatoes, halved
  • 1/2 red onion, thinly sliced
  • 1/2 cup pitted Kalamata olives, halved
  • 1/4 cup chopped fresh parsley
  • 1/4 cup crumbled feta cheese (optional)

For the Lemon Herb Vinaigrette

  • 1/4 cup olive oil
  • 3 tbsp fresh lemon juice
  • 1 clove garlic, minced
  • 1/2 tsp dried oregano
  • Salt and freshly ground black pepper to taste

Preparation

  1. Step 1

    Cook the farro: In a medium saucepan, combine rinsed farro and water (or broth). Bring to a boil, then reduce heat to low, cover, and simmer for 15-20 minutes, or until farro is tender and most liquid is absorbed. Drain any excess liquid and fluff with a fork. Let cool slightly.

  2. Step 2

    While farro cooks, prepare the dressing: In a small bowl, whisk together olive oil, lemon juice, minced garlic, oregano, salt, and pepper until well combined.

  3. Step 3

    Assemble the salad: In a large bowl, combine the cooled farro, rinsed chickpeas, diced cucumber, halved cherry tomatoes, sliced red onion, Kalamata olives, and fresh parsley. If using, add the crumbled feta cheese.

  4. Step 4

    Pour the dressing over the salad ingredients and toss gently to ensure everything is well coated. Taste and adjust seasonings as needed.

  5. Step 5

    Serve immediately, or chill for at least 30 minutes for flavors to meld. This salad is excellent for meal prep and can be stored in the refrigerator for up to 3-4 days.

Tips

  • To save time, use pre-cooked farro (if available) or even quinoa or couscous as a substitute.
  • Add grilled chicken or shrimp to make it a more substantial meal.
  • For extra crunch, toast some pine nuts or pepitas and sprinkle them over the top before serving.

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