These high fiber mediterranean farro salads combine chewy farro, crisp vegetables, herbs, beans, and bright dressings for hearty, fresh meals.
If lunch has started feeling like a rotation between a limp desk salad and whatever you can grab fastest, these high fiber mediterranean farro salads are about to make midday eating much more interesting!
A Quick Note About Cooking Farro
For these recipes, I recommend pearled farro because it cooks quickly and is widely available. One cup dry farro usually gives you roughly 2 1/2 to 3 cups once cooked, which is plenty for four salad servings.
Cook farro more like pasta rather than trying to make it absorb one precisely measured amount of water. Bring a generous pot of salted water to a boil, add rinsed farro, then simmer until grains taste tender but still have a distinct little chew in their centers.
Pearled farro usually needs about 20 to 25 minutes, while semi-pearled or whole farro can take longer, so check your package if you are using another variety.
Drain it very well. I mean very well! Water hiding between grains is how a punchy lemon vinaigrette suddenly turns into flavored dishwater.
Another little decision that matters is when you dress it. Warm farro absorbs dressing beautifully, but piping-hot farro can wilt cucumbers, herbs, and greens. Whenever I want grains themselves well seasoned, I toss warm farro with a tablespoon or two of dressing first, spread it out for several minutes, and then add more delicate ingredients.
High Fiber Mediterranean Farro Salads
1. Greek Chickpea, Cucumber and Feta Farro Salad
Servings: 4
Estimated Fiber: About 10 to 12 grams per serving
This is my first choice when I want a farro salad that feels fresh enough for lunch but substantial enough that I am not rummaging through a snack drawer an hour later.
You get chewy farro, creamy chickpeas, juicy tomatoes, crisp cucumber, briny Kalamata olives, salty feta, plenty of parsley, and a lemon oregano dressing that sneaks into every little crevice.
Do not be shy with fresh lemon here. Farro and chickpeas are both mild, earthy ingredients, so acidity is what wakes everything up!
Feta and olives bring saltiness, cucumber brings crunch, and a small amount of red onion gives enough sharpness without making your afternoon taste exclusively like raw onion.
Ingredients
For Salad
- 1 cup dry pearled farro, rinsed
- 1 1/2 cups cooked chickpeas, drained and rinsed if canned
- 1 1/2 cups cherry or grape tomatoes, halved
- 1 large English cucumber, chopped into bite-size pieces
- 1/3 cup finely sliced red onion
- 1/2 cup pitted Kalamata olives, halved
- 3/4 cup crumbled feta cheese
- 1/2 cup chopped fresh parsley
- 2 tablespoons chopped fresh dill
- 1/3 cup shelled pistachios, roughly chopped
For Lemon Oregano Dressing
- 1/4 cup extra virgin olive oil
- 3 tablespoons fresh lemon juice
- 1 tablespoon red wine vinegar
- 1 small garlic clove, finely grated
- 1 teaspoon dried oregano
- 1 teaspoon Dijon mustard
- 1/2 teaspoon kosher salt
- 1/4 teaspoon freshly ground black pepper
How to Make It
Bring a medium saucepan filled with generously salted water to a rolling boil, add rinsed farro, stir once so grains do not settle together, then reduce heat enough to maintain a lively simmer.
Cook for about 20 to 25 minutes, tasting a few grains around 20-minute mark rather than blindly trusting a timer because you want them tender with a pleasantly chewy center, not soft enough to mistake for oatmeal!
While farro cooks, whisk olive oil, lemon juice, red wine vinegar, grated garlic, oregano, Dijon, salt, and pepper in a large mixing bowl until dressing looks slightly thickened and glossy.
Taste it now, because this is your easiest moment to correct it, and if lemon tastes especially tart you can add another teaspoon of olive oil, while a flat-tasting dressing usually needs another pinch of salt rather than more oil.
Drain cooked farro extremely well, shake colander a few times to release trapped water, then add warm farro to about one-third of your dressing and toss gently.
This small step seasons grains from inside instead of asking dressing added later to do all the work, then spread farro across a large plate or shallow bowl and give it about 10 minutes to cool.
Add chickpeas, tomatoes, cucumber, red onion, olives, parsley, and dill once farro is just warm or at room temperature, pour over remaining dressing, and toss from bottom upward so heavier farro and chickpeas do not stay parked underneath all your vegetables.
Fold feta and pistachios through salad last, using a lighter hand so feta remains in creamy little pieces instead of dissolving into dressing, then taste a forkful containing farro, chickpea, tomato, and feta together before adding more salt because olives and feta can bring quite a bit of their own.
Serving Suggestions
Serve this straight from your meal-prep container for lunch, spoon it over chopped romaine for even more crunch, or pair it with grilled chicken, salmon, shrimp, or lemony baked fish for dinner.
If you are serving it for guests, scatter a little extra feta, pistachios, parsley, and freshly cracked pepper across top just before bringing it out. Five seconds of work, considerably more impressive-looking bowl!
2. Roasted Red Pepper, White Bean and Artichoke Farro Salad
Servings: 4
Estimated Fiber: About 11 to 13 grams per serving
This one leans into those bold pantry flavors I always want in a Mediterranean grain salad: sweet roasted peppers, tender white beans, tangy artichokes, sun-dried tomatoes, peppery arugula, walnuts, and Parmesan.
Cannellini beans become almost buttery against chewy farro, while artichokes and sun-dried tomatoes bring enough acidity and concentrated flavor that every bite tastes interesting.
I use jarred roasted peppers here because I would rather give you a recipe you will actually make on Wednesday afternoon than insist you char peppers from scratch for culinary bragging rights!
Ingredients
For Salad
- 1 cup dry pearled farro, rinsed
- 1 1/2 cups cannellini beans, drained and rinsed
- 1 cup drained roasted red peppers, sliced
- 1 cup quartered artichoke hearts, drained
- 1/2 cup oil-packed sun-dried tomatoes, drained and thinly sliced
- 2 packed cups baby arugula
- 1/3 cup finely sliced red onion
- 1/2 cup chopped fresh basil
- 1/3 cup chopped walnuts
- 1/2 cup shaved or finely grated Parmesan
For Balsamic Herb Dressing
- 1/4 cup extra virgin olive oil
- 2 tablespoons balsamic vinegar
- 1 tablespoon fresh lemon juice
- 1 teaspoon Dijon mustard
- 1 teaspoon honey
- 1 garlic clove, finely grated
- 1/2 teaspoon dried Italian seasoning
- 1/2 teaspoon kosher salt
- 1/4 teaspoon black pepper
How to Make It
Bring a saucepan of salted water to a boil, stir in farro, lower heat to a steady simmer, and cook for roughly 20 to 25 minutes until grains have expanded and become tender while still offering a little resistance when you bite into them,
Check early if your package identifies farro as quick-cooking because turning whole grains into mush would be a rather dramatic way to begin a salad!
Whisk olive oil, balsamic vinegar, lemon juice, Dijon, honey, garlic, Italian seasoning, salt, and pepper until mixture looks emulsified, then taste it with a tiny spoonful of farro once grains are nearly ready if you can, since dressing that tastes assertive alone often becomes perfectly balanced once spread across several cups of grain, vegetables, and beans.
Drain farro thoroughly and let excess steam escape for about 5 minutes, then toss warm grains with 2 tablespoons dressing; allowing farro to pick up balsamic and garlic while warm gives you much better flavor than pouring everything over refrigerator-cold grains later.
Place cannellini beans, roasted peppers, artichokes, sun-dried tomatoes, red onion, and basil in a large bowl, add farro once it is no longer piping hot, then pour in remaining dressing and fold everything together until beans and grains look lightly glossy rather than drenched.
Add arugula just before serving and toss only until leaves begin to soften around edges, then finish with walnuts and Parmesan.
Do not add arugula while farro is steaming hot unless intentionally wilted greens are what you are after, because a few minutes of patience keeps this salad fresher and prettier.
Taste and adjust with lemon, black pepper, or salt, keeping in mind that artichokes, sun-dried tomatoes, and Parmesan vary quite a bit in saltiness depending on brand, so seasoning before tasting is an unnecessary gamble.
Serving Suggestions
This is excellent at room temperature with roasted chicken thighs or grilled fish, but it is substantial enough to serve on its own for lunch.
For meal prep, divide salad into containers without arugula, walnuts, and Parmesan, then add those components shortly before eating if you want maximum texture.
A few slices of avocado are also very good here if you happen to have one ready at exactly that magical two-hour window between rock and guacamole.
3. Lemon Lentil, Spinach and Herb Farro Salad
Servings: 4
Estimated Fiber: About 12 to 14 grams per serving
If your idea of a high fiber lunch involves eating a bowl of bland grains while reconsidering every decision that led you there, allow this lemony farro salad to intervene!
Earthy lentils and nutty farro are brightened with lemon, fresh mint, parsley, baby spinach, carrots, cucumber, almonds, and creamy feta.
Lentils keep their delicate bite, carrots bring sweetness, almonds give you a proper crunch, and plenty of herbs keep everything tasting fresh rather than heavy.
I prefer brown or green lentils here because they hold their shape much better than red lentils. Red lentils are wonderful, but save them for soup unless you would like farro salad with an accidental lentil puree situation.
Ingredients
For Salad
- 1 cup dry pearled farro, rinsed
- 1 1/2 cups cooked brown or green lentils
- 3 packed cups baby spinach, roughly chopped
- 1 large cucumber, diced
- 1 cup shredded or finely julienned carrots
- 1/2 cup chopped fresh parsley
- 1/3 cup chopped fresh mint
- 1/2 cup crumbled feta
- 1/3 cup sliced almonds
For Lemon Cumin Dressing
- 1/4 cup extra virgin olive oil
- 1/4 cup fresh lemon juice
- 1 teaspoon lemon zest
- 1 teaspoon Dijon mustard
- 1 teaspoon honey
- 1/2 teaspoon ground cumin
- 1 small garlic clove, grated
- 1/2 teaspoon kosher salt
- 1/4 teaspoon black pepper
How to Make It
Cook farro in a generous amount of salted simmering water for about 20 to 25 minutes, testing it at 20 minutes and then every few minutes afterward until grains are pleasantly chewy, because farro should give your salad texture rather than disappearing into it.
If you are cooking lentils from scratch, rinse 3/4 cup dry brown or green lentils, place them in a separate saucepan with about 3 cups water, bring to a gentle boil, then lower heat and simmer uncovered for roughly 18 to 25 minutes until tender but still intact, checking often near end because lentils can move from beautifully firm to unexpectedly soft faster than you might think; drain and cool before measuring 1 1/2 cups for salad.
Whisk olive oil, lemon juice, zest, Dijon, honey, cumin, garlic, salt, and pepper until creamy-looking, then taste for acidity.
Lemon should be noticeable because lentils and farro can absorb quite a bit of seasoning, but if your lemon is especially aggressive, another teaspoon or two of olive oil will soften its edges.
Drain farro very well and toss it while warm with about 2 tablespoons dressing, then let it cool until merely warm before adding spinach, because this gives you lightly tender leaves without cooking them into dark green ribbons.
Combine farro, lentils, chopped spinach, cucumber, carrots, parsley, and mint in a large bowl, drizzle over remaining dressing, and toss gently but thoroughly, repeatedly scooping from bottom where dressing tends to collect.
Fold in feta and almonds right before serving, taste a full forkful, then decide whether you want an extra squeeze of lemon, pinch of salt, or handful of mint.
I almost always finish this one with more black pepper because pepper and lemon are very good friends and should be allowed to spend time together.
Serving Suggestions
Pile it into a bowl with hummus and warm pita wedges, serve it beside grilled chicken or lamb, or add two jammy eggs for an easy lunch.
For a dairy-free version, skip feta and add an extra handful of almonds plus a few chopped olives to bring back some salty richness.
4. Roasted Eggplant, Chickpea and Tahini Farro Salad
Servings: 4
Estimated Fiber: About 11 to 13 grams per serving
This salad is for anyone who wants farro with a little more roasted, savory personality. Cubes of eggplant develop browned edges in a hot oven, cherry tomatoes become sweet and jammy, chickpeas bring creamy centers, and a lemon tahini dressing ties everything together with a nutty richness.
Eggplant deserves high heat and enough oil. If you roast it timidly at a low temperature with barely any oil, it tends to become dry and vaguely resentful. At 425°F, pieces soften inside while edges caramelize beautifully.
Fresh parsley and mint go in after roasting to keep heavier flavors bright, and a sprinkle of sesame seeds gives you a small final crunch.
Ingredients
For Salad
- 1 cup dry pearled farro, rinsed
- 1 medium-large eggplant, cut into 3/4-inch cubes
- 2 cups cherry tomatoes
- 1 1/2 cups cooked chickpeas, drained and rinsed
- 2 tablespoons extra virgin olive oil
- 1 teaspoon ground cumin
- 1/2 teaspoon smoked paprika
- 3/4 teaspoon kosher salt
- 1/4 teaspoon black pepper
- 2 cups baby spinach or chopped romaine
- 1/2 cup chopped fresh parsley
- 1/4 cup chopped fresh mint
- 2 tablespoons toasted sesame seeds
For Lemon Tahini Dressing
- 1/4 cup tahini
- 3 tablespoons fresh lemon juice
- 1 tablespoon extra virgin olive oil
- 1 teaspoon maple syrup or honey
- 1 small garlic clove, finely grated
- 1/2 teaspoon ground cumin
- 1/4 teaspoon kosher salt
- 3 to 5 tablespoons cold water, as needed
How to Make It
Heat oven to 425°F and line a large rimmed sheet pan with parchment if you want easier cleanup, then scatter eggplant and cherry tomatoes across pan with enough breathing room that vegetables roast rather than steam.
If your sheet pan looks crowded, use two pans because browning is worth washing one extra pan!
Drizzle vegetables with 2 tablespoons olive oil, sprinkle cumin, smoked paprika, salt, and pepper over everything, then toss well with clean hands or a spatula until eggplant pieces appear lightly coated.
Roast for about 25 to 30 minutes, turning eggplant around 15-minute mark, until cubes have browned corners and feel creamy when pierced while tomatoes are blistered and beginning to collapse.
Meanwhile, simmer farro in salted water for about 20 to 25 minutes until tender and chewy, drain thoroughly, and allow steam to escape while roasted vegetables finish.
Whisk tahini, lemon juice, olive oil, maple syrup or honey, garlic, cumin, and salt in a small bowl; mixture may suddenly become quite thick when lemon hits tahini, which is completely normal, so whisk in cold water one tablespoon at a time until dressing becomes creamy and pourable enough to fall from spoon in a thick ribbon.
Combine warm farro and chickpeas in a large bowl with about one-third of tahini dressing, tossing carefully so grains receive some seasoning before vegetables arrive, then allow mixture to cool for several minutes.
Add roasted eggplant and tomatoes, including any flavorful juices left on sheet pan, along with spinach, parsley, and mint, then gently fold rather than stirring aggressively because soft roasted eggplant is delicious in chunks and considerably less exciting once mashed into farro.
Drizzle more tahini dressing across salad just before serving and sprinkle sesame seeds over top; if dressing has thickened while sitting, whisk in another teaspoon or two of water rather than adding more oil.
Serving Suggestions
Serve this salad warm for dinner or chilled for lunch. A spoonful of hummus, crumbled feta, or plain Greek yogurt works beautifully alongside it.
You can also tuck leftovers into a pita with lettuce and a little extra tahini dressing. Suddenly yesterday’s grain salad has an entirely different job!
5. Mediterranean Tuna, White Bean and Olive Farro Salad
Servings: 4
Estimated Fiber: About 9 to 11 grams per serving
This final farro salad is especially good when lunch needs to feel substantial without requiring another pan of roasted vegetables.
Tuna brings savory flavor, white beans and farro provide plenty of texture, while tomatoes, cucumber, bell pepper, olives, capers, parsley, and lemon keep everything bright.
I prefer good-quality tuna packed in olive oil because its texture tends to stay tender, but tuna packed in water works too. Just drain it well and add an extra teaspoon of olive oil to salad if everything seems a little dry.
Capers are optional in theory. In my kitchen, they are not! Their sharp salty pop is exactly what tuna and white beans want.
Ingredients
For Salad
- 1 cup dry pearled farro, rinsed
- 1 1/2 cups cannellini or Great Northern beans, drained and rinsed
- 2 cans tuna, about 5 ounces each, drained
- 1 1/2 cups cherry tomatoes, halved
- 1 large cucumber, diced
- 1 red or yellow bell pepper, chopped
- 1/2 cup Kalamata olives, halved
- 2 tablespoons drained capers
- 1/3 cup finely sliced red onion
- 1/2 cup chopped fresh parsley
- 1/4 cup chopped fresh basil
For Red Wine Vinaigrette
- 1/4 cup extra virgin olive oil
- 3 tablespoons red wine vinegar
- 2 tablespoons fresh lemon juice
- 1 teaspoon Dijon mustard
- 1 small garlic clove, finely grated
- 1/2 teaspoon dried oregano
- 1/2 teaspoon kosher salt
- 1/4 teaspoon black pepper
How to Make It
Cook farro in a medium pot of generously salted simmering water for about 20 to 25 minutes until grains are tender but still pleasantly chewy, then drain well and shake colander several times to remove excess water because this salad has plenty of juicy vegetables already and does not need extra moisture tagging along.
Whisk olive oil, red wine vinegar, lemon juice, Dijon, garlic, oregano, salt, and pepper until combined, then pour about 2 tablespoons over warm farro and stir gently; letting warm grains soak up vinaigrette makes a major difference once salad is chilled.
Allow farro to cool for about 10 minutes, then add beans, tomatoes, cucumber, bell pepper, olives, capers, red onion, parsley, and basil, tossing everything with remaining dressing until vegetables and grains are evenly coated.
Break tuna into large flakes with a fork and fold it in gently at end rather than stirring it from beginning, because large tender pieces are far nicer to eat than tuna that has been vigorously mixed into tiny crumbs.
Let salad rest for about 10 minutes before final seasoning so farro and beans have time to absorb vinaigrette, then taste and decide whether it needs another squeeze of lemon or pinch of black pepper.
Be particularly cautious with extra salt because tuna, olives, and capers have already shown up carrying plenty of it.
Serving Suggestions
Spoon this over arugula or chopped romaine for a larger lunch, serve it with sliced avocado, or add a hard-boiled egg if you want an even heartier plate.
It also works beautifully stuffed into lettuce cups or tucked inside a whole-grain pita with a little extra cucumber.
These high fiber mediterranean farro salads prove that a healthy grain salad can have far more personality than a bowl of farro with a few vegetables politely scattered around it!
Hungry for more feel-good meals? Explore these 21 Anti-Inflammatory Breakfast Recipes for a nourishing start and 10 Anti-Inflammatory Dinner Recipes for delicious evenings that make healthy eating easy!
