Today’s Italian Farro Salad is here to prepare us for one of the most important seasons of the year: POTLUCK SEASON. Easy to prep in advance, packed with colorful veggies and creamy feta, and topped with a light, zippy vinaigrette, this big bowl of mealtime sunshine is just screaming to be brought to your next cookout.

Italian Farro Salad with feta, fresh tomatoes, veggies, and a bright red wine vinaigrette in a glass bowl.

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When outdoor barbecue weather strikes you best be ready.

  • Do you know where your flip flops are?
  • Who has the sunscreen?
  • Can someone hose out the cooler?
  • And, most importantly of all, what are we going to EAT at our first outdoor feast???

My vote: Italian farro salad!

Italian Farro Salad with feta, fresh tomatoes, peas, herbs, and red wine vinaigrette in a glass bowl with a spoon

5 Star Review

“This is the first time I used farro and I love it. Your salad was great with lots of flavor. And it looks so colorful too. Can’t wait to have leftovers tomorrow.”

— Coleen —

This farro salad with feta is the kind of recipe that was tailor made for gatherings with friends alongside other summer barbecue recipes because:

  • It can be prepped ahead.
  • It tastes great at room temperature.
  • It pairs perfectly alongside anything you’ll pull off the grill (we recently enjoyed it with this Grilled Cod).
  • AND it yields enough for a crowd.

I also love that this farro recipe can also last in the refrigerator for several days, making it an excellent candidate for meal prep lunches and dinners.

About Farro

If you’ve never prepared or eaten farro, you are in for a delight.

  • Farro is a type of ancient wheat that’s still very popular in Italian cuisine.
  • It’s hearty and pleasantly chewy, and it has a rich, nutty flavor.
  • Its flavor and texture make it a truly versatile grain. Farro recipes can range from casseroles, risottos (like this Farro Risotto with Tomatoes and Parmesan) and pilafs to soups, stews and satisfying grain-based salads like today’s recipe.
  • My cookbook has my top-two favorite farro recipes.
Vegetarian Italian Farro salad made with feta, tomatoes, peas and herbs in a glass serving bowl.

How to Make Farro Salad

Try this farro salad for your next party, a healthy lunch this week, or for a simple dinner side dish recipe.

It’s a hearty, wholesome dish with endless possibilities.


The Ingredients

  • Farro. Tender, chewy, and nutty. Farro is a versatile, fiber-rich ancient grain loaded with plant-based protein and iron.

Dietary Note

Make this salad gluten-free by replacing the farro with a different grain such as quinoa or brown rice.

  • Feta Cheese. Adds a bit of creaminess and saltiness to the salad.
  • Sun-Dried Tomatoes. I love the bold, concentrated flavor sun-dried tomatoes give this farro salad. Their taste reminds me of a warm day!

Substitution Tip!

I liked to use dried packaged sun-dried tomatoes instead of oil-packed, as I find the salad has enough oil with the dressing. However, use whichever variety you prefer or have access to.

  • Cucumbers. Lends a bit of crunch to the dish that contrasts the chewy, tender farro.
  • Cherry Tomatoes. Easy to find and taste great year round.
  • Peas. I use frozen since they’re a staple in my house. You can swap for fresh if you like, but I find frozen to be just as tasty and so much more convenient.
  • Parsley. Gives this salad fresh, herby flavor.

Market Swap

Use whichever herbs you have on hand and are in season. Swap the parsley for fresh basil, mint, or oregano create your own herby blend with a little bit of each.

  • Olive Oil. I like to use a good quality olive oil with robust flavor that enhances the overall taste of the dressing.
  • Red Wine Vinegar. Provides vital acidity to the dish.
  • Honey. Adds just the right amount of sweetness to the salad.
  • Dijon Mustard. Gives this salad a very subtle zip.

Rinsing Farro

  • Yes, you do need to rinse farro prior to cooking it. It’s usually covered with a dry, powdery coating that should be rinsed away.
  • Rinsing also removes some outside starch, so that once the farro is cooked the grains separate from one another in the salad, versus clumping.

The Directions

  1. Cook the farro and transfer it to a large bowl.
  2. Prepare the dressing and pour half over the warm farro.

Tip!

Pouring the dressing over the farro while it is still warm helps the farro drink it up, giving your farro salad an even fuller flavor.

  1. Add all of the remaining ingredients to the bowl (except for the feta). Toss to combine.
  2. Sprinkle with feta, lightly toss again, add some additional dressing if you feel so included, then season with salt and pepper. ENJOY!

Storage Tips

  • To Store. Store this salad in a covered, airtight container for up to three days.

Storage Tip

If you won’t be eating all of this Italian farro salad right away, I recommend reserving some of the dressing to moisten and revive the leftovers. If you do use all of it, you can also brighten the leftovers up with a squeeze of fresh lemon juice.

Leftover Ideas

I often make this farro recipe for myself to enjoy as a light lunch and save the leftovers to enjoy with dinner for the next two nights. Here are some of our favorite ways weI like to enjoy leftover Italian farro salad:

Topped with sliced Grilled Chicken Breasts.

Served alongside Grilled Salmon in Foil.

With a generous scoop of Italian Tuna Salad on top.

As a side dish to these Italian Turkey Burgers.

Serve Farro Salad With

Recommended Tools to Make this Recipe

Pretty Serving Spoons

These lovely spoons are a bargain and will dress up any dish.

Italian Farro Salad with feta, fresh tomatoes, veggies, and a bright red wine vinaigrette. Delicious, filling vegetarian recipe that’s perfect for healthy meal prep, light lunches, or a side dish with dinner. Tastes great leftover and at room temperature, so it’s a perfect potluck and barbecue side dish recipe too!

Did you make this recipe?

Let me know what you thought!

Leave a rating below in the comments and let me know how you liked the recipe.

Tip!

For my FAVORITE farro recipes, pick up a copy of The Well Plated Cookbook, which uses it for one-pan meals, salads, and more!

Italian Farro Salad with feta, fresh tomatoes, veggies, and a bright red wine vinaigrette. Delicious, filling vegetarian recipe that’s perfect for healthy meal prep, light lunches, or a side dish with dinner. Tastes great leftover and at room temperature, so it’s a perfect potluck and barbecue side dish recipe too!

Italian Farro Salad

4.95 from 17 votes
This Italian Farro Salad recipe with feta, fresh tomatoes, and red wine vinaigrette is a perfect, easy meal prep idea or potluck side dish.

Prep: 15 mins
Cook: 30 mins
Total: 45 mins

Servings: 8 –10 servings (about 10 cups)

Ingredients
  

For the Salad:

  • 1 cup uncooked farro
  • 1/4 teaspoon kosher salt
  • 1/2 cup dry packaged sundried tomatoes not oil packed, cut into julienne slices, rehydrated if dry*
  • 1 large cucumber seeded and finely diced
  • 3/4 cup jarred roasted red peppers drained and finely diced
  • 1 pint cherry tomatoes halved
  • 1 cup frozen petite peas thawed
  • 1/2 cup finely chopped fresh parsley
  • 1/2 cup crumbled feta cheese

For the Italian Vinaigrette Dressing:

  • 1/4 cup extra-virgin olive oil
  • 1/4 cup red wine vinegar
  • 2 teaspoons Dijon mustard
  • 1 teaspoon honey
  • 1 teaspoon dried oregano
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon ground black pepper

Instructions
 

  • Rinse and drain farro, then cook according to package instructions. Transfer to a large mixing or serving bowl.
  • While the farro cooks, prepare the dressing: In a small bowl or large measuring cup, whisk together the olive oil, red wine vinegar,  Dijon, honey, oregano, salt, and pepper until evenly blended. Pour half of the dressing over the warm farro and sprinkle with 1/4 teaspoon salt. Toss to coat.
  • Add all of the remaining ingredients to the bowl except for the feta: sundried tomatoes, cucumber, roasted red pepper, cherry tomatoes, peas, and parsley. Toss to coat. Taste and add as much of the remaining dressing as you like. Sprinkle with feta, lightly toss again, then season with salt and pepper to taste. Serve cold or at room temperature.

Notes

  • *I liked to use dried packaged sundried tomatoes instead of oil packed, as I find the salad has enough oil with the dressing.  If you prefer sundried tomatoes in olive oil, you can swap them here. To rehydrate (you may or may not need to do this; if the sundried tomatoes seem moist and plump, you can skip this step): Place in a small bowl and cover with boiling water. Let rest a few minutes, then drain and use as directed.
  • Store leftovers in the refrigerator for up to 3 days. If you won’t be eating all the salad right away, I recommend reserving some of the dressing to moisten and revive the leftovers. If you do use all of it, you can also brighten the leftovers up with a squeeze of fresh lemon juice.
  • To make vegan: Omit the feta cheese; replace the honey in the dressing with light agave or simple syrup.
  • To make gluten free: Replace the farro (which is not gluten free) with a different grain such as quinoa or brown rice.
  • Nutritional information was calculated with three-quarters of the dressing. (I found I didn’t need it all, so feel free to adjust to your liking.)

Nutrition

Serving: 1(of 10), about 1 cupCalories: 166kcalCarbohydrates: 21gProtein: 5gFat: 7gSaturated Fat: 2gCholesterol: 7mgFiber: 4gSugar: 3g

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Related Recipes

Can’t get enough farro? Here are more of my go-to healthy farro recipes:

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Erin Clarke

Hi, I'm Erin Clarke, and I'm fearlessly dedicated to making healthy food that's affordable, easy-to-make, and best of all DELISH. I'm the author and recipe developer here at wellplated.com and of The Well Plated Cookbook. I adore both sweets and veggies, and I am on a mission to save you time and dishes. WELCOME!

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39 Comments

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  1. This looks amazing…only question I have is what can I substitute for the Feta?…not a fan of that ?

    1. Hi Pennie, you could try queso fresco (a crumbly Mexican cheese that’s more mild than feta) or cubed mozzarella! I hope you enjoy the salad.

  2. Erin, Thanks for introducing me to farro!  I can’t believe I made a fabulous dish with a food I’ve never eaten before! I used garbonzo beans instead of peas and served it as a side dish to a fish recipe I got from you in the past. Your recipes are amazing and always easy enough to make me think I can actually cook!5 stars

    1. Alan, this comment means so much, and I’m so happy that you tried and love farro! And it sounds like you are a great cook to me :-)

  3. Made this last night and then discovered I didn’t have any peas. Added them today and stirred everything together again with a little reserved dressing. aMAZING! It’s easy to make, the taste and texture are great, and I really appreciate the abundance of veggies in this dish. It’s a keeper for sure, especially for my lunch time rotation.5 stars

    1. Wanda, YAY!! I’m so pleased to hear that this is a keeper recipe for you. Thank you so much for trying it and taking time to leave this wonderful review. It means so much!

  4. Hi Erin, this is the first time I used farro and I love it.  Your salad was great with lots of flavor.  And it looks so colorful too.  Can’t wait to have leftovers tomorrow.5 stars

    1. Hi Coleen! Thank you so much for the positive feedback! I am thrilled you tried something new and enjoyed it :) Savor those leftovers!! Yum!

  5. I made this salad about 2 months ago for a church potluck. It’s so similar to a Mediterranean orzo salad I usually being, that gets demolished I figured people love this one too. Boy was I wrong, I had a ton left over. I’m thinking that people had no clue what farro was, so they didn’t eat any. Their mistake!! The only problem we had with this salad was that it was a little too dry the next day. However, a quick splash of more dressing solved that issue!! Great salad Erin!! I’ll make it again soon.

    1. Juli, the WHOLE WORLD needs to know about farro (I agree, it is so good!) Regardless, I’m glad that you enjoyed it, and that the extra dressing made the leftovers just right. Thanks for trying something new!

      1. My kids were all about the leftovers!! This salad is that good!! I agree about the whole needing to know about farro. It’s somme great stuff! If you’re not gluten free. I’m gonna try this salad with quinoa for my GF friends!

  6. I am obsessed with this salad. I made it a second time and threw in goat cheese to try something different. Delightful!!5 stars

  7. This salad was a 3.5/5 stars until I added about 1/3 cup of red onion.  Now it’s 5/5!  Delicious and got rave reviews from co-workers!  Colorful, nutritious, tasty, refreshing, easy, quick.  What more could you want?  This was my first time making this salad and I would definitely make it again and again – with the onion, of course!  Recipe is a keeper!4 stars

    1. Michelle, I am so glad you enjoyed it and were able to adjust it to be just right for your tastes too!

  8. made this yesterday, didnt have any RRP, so we used some olives instead and added arugula. Served along with grilled steak and hummus. SO yummy, thx for the recipe, its a keeper :)5 stars

  9. This is absolutely delicious!  I forgot to pick up peas, but I didn’t miss them. The dressing is wonderful and the vibrant colors and freshness of this dish make me so happy!
    Thank you for the excellent recipe. 5 stars

  10. Made this last night after trying to come up with a new way to use my favourite grain – FARRO! I didn’t change a thing other then triple the recipe for my hungry hubby, and used this as a meal prep meal!

    I didn’t have any roasted peppers prepared, so I made my own by broiling 3 red/orange/yellow in the oven.

    Loved the sun dried tomato addition as well, it really gave the salad a boost.

    A DEFINITE 5* review!!5 stars

  11. I often make this for my daughter’s school lunch and she adores it. Really great recipe – simple but so very tasty. 5 stars

  12. This salad is awesome….left out the peas, substituted red kidney beans and also added avocado…perfect lunch!! Thanks for sharing. :)5 stars

  13. So simple and good! I love how colorful and refreshing it is. This will be a staple in my meal prep going forward! Thank you for so many great recipes.5 stars

  14. I have made this salad at least a dozen times. This dish is perfect as is, but I have also added chick peas before, or sometimes kale, or some red onion… I have never served it without someone asking me foe the recipe. I absolutely love this salad. Well done Erin!5 stars

  15. My husband loved this! I had to make a couple substitutions based on our preferences, such as garbanzo beans for the peas and parmesan for the feta, and they all worked great because of the recipe’s versatility.

    Thanks so much.5 stars

  16. Erin you introduced me to farro with your cookbook and I love it! This is yet another fantastic recipe – so fresh and healthy and so easy to throw together! My husband and I will be eating this all week! Thank you for all your hard work!!! And keep it up!! 😋😋😋5 stars

    1. Hi Jen! So glad to hear and thank you for your support with my cookbook! So glad you enjoyed the recipe! Thank you for this kind review!

  17. This was absolutely delicious! Will make again! I partially thawed the peas and added to the warm farro. No harm and time saver. Did not have the roasted red pepper and it was still delicious! Tasted it before adding feta to see if it would be good without the cheese and I loved it! Family loved it. We served it with grilled salmon and light greens!

  18. We’ve made this recipe repeatedly – for our family of 5 and to share with larger groups. I love the bite of the farro (almost reminds me of barley) and the crunch of the veggies along with the zing of the feta and dressing. Really a great side that I make on the weekend that stretches into the week for both my lunch and kids’ lunches. This is a “keeper” recipe that I’ve come back to again and again this summer. <3