Italian Farro Salad with Feta, Lemon and Herbs

Italian Farro Salad with Feta combines wholesome, chewy farro with fresh vegetables, fragrant herbs, and a bright vinaigrette to create a versatile, nutritious dish. This salad works well as a light lunch, a packable cold meal, or a flavorful side dish for grilled meats and roasted vegetables.

Farro is an ancient whole grain with a pleasantly chewy texture and a nutty flavor similar to barley or wheat berries. It brings fiber, plant-based protein, and micronutrients such as iron and magnesium to this recipe, along with vitamins that support a balanced diet.

How to cook farro

Farro readily absorbs flavors from the cooking liquid and makes a sturdy base for salads. For the most flavorful result, cook farro in low-sodium vegetable or chicken broth instead of plain water. This infuses the grain with savory depth and complements the fresh vegetables.

Because farro is a whole grain, it requires a bit more time to cook than quick grains—plan on roughly 30 minutes, depending on the type and brand. Start the farro first, then use the cooking time to chop and prepare the vegetables and dressing.

After cooking, drain any excess liquid and let the farro rest briefly in a bowl while you finish the other components. Mixing while the grain is still warm helps the farro soak up the dressing and blend flavors more completely.

Making Italian Farro Salad with Feta

With the farro cooking, sauté onion and zucchini until tender and lightly caramelized. Season in layers—salt and pepper during cooking, then garlic and dried herbs toward the end—so each ingredient contributes to the final flavor profile.

Combine warm farro with the sautéed vegetables, grape tomatoes, dried basil and parsley, and your favorite vinaigrette. Toss gently to coat. Add crumbled feta right before serving so the cheese retains its texture and salty bite.

This salad can be served warm, at room temperature, or chilled, making it flexible for picnics, meal prep, or buffet service. The savory, slightly salty feta pairs well with the nutty farro and bright dressing; if you prefer a different cheese, fresh mozzarella or shaved Parmesan are good alternatives.

Italian Farro Salad is a great alternative to sandwiches for a packable lunch and pairs nicely with simply seasoned proteins like rosemary chicken or grilled fish. It also holds up well for leftovers—store in an airtight container in the refrigerator for a few days and add the feta just before serving for best texture.

Recipe

Italian Farro Salad with Feta

A light, nutritious farro salad with sautéed zucchini and onion, grape tomatoes, dried herbs, and crumbled feta. Easy to make and perfect as a lunch or side.

Ingredients

6 ounces cooked farro
generous 1/4 cup chopped grape tomatoes
1–2 teaspoons olive oil
1 zucchini, quartered and sliced
1/2 onion, diced
1 teaspoon minced garlic
1 tablespoon dried basil
1 teaspoon dried parsley
1/4 cup favorite vinaigrette
1/4 cup crumbled feta (add just before serving)

Method

Cook farro according to the package directions, using vegetable or chicken broth if desired for extra flavor. Drain any remaining liquid and transfer the warm farro to a medium bowl.
While the farro cooks, heat a medium skillet over medium-high heat. Add the olive oil and warm it until shimmering.
Add the diced onion and sliced zucchini to the pan. Cook, stirring occasionally, until the onion is translucent and the zucchini begins to soften, about 4–5 minutes. Season with salt and pepper, add the minced garlic, and cook for one more minute. Remove from heat.
To the bowl with warm farro, add the cooked vegetables, chopped grape tomatoes, dried basil and parsley, and the vinaigrette. Toss gently to combine and let the warm grain absorb the dressing for a few minutes.
Serve warm or at room temperature. Sprinkle crumbled feta over the salad just before serving so it stays dry and crumbly.

Farm Girl Tips

I prefer cooking farro in broth to give it more depth. Taste and adjust the vinaigrette amount to suit your preference—some like a lighter coating, others prefer it more dressed. If making ahead, store the salad in an airtight container and add the feta when ready to eat.

Nutrition