Greek Vegan Farro Salad
This post may contain affiliate links. As an Amazon Associate, I earn from qualifying purchases. Please read my disclosure.Try my easy and delicious vegan farro salad, packed with wholesome ingredients and tangy plant-based feta. The flavorful pepperoncini, olives, and red onion combine with the more neutral tastes of the cucumber and tomato for an incredible end result. Ready in just 35 minutes, this healthy grain salad is perfect for anyone looking for a quick and satisfying meal, even on busy weekdays!
Greek salad is a staple in our house! This farro salad captures all the flavors of that traditional recipe in a hearty, filling meal that’s equally enjoyed by my family. It’s a simple and effective way to boost their intake of veggies and whole grains, which I really appreciate.
Farro is an ancient wheat grain that is packed with nutrition. A quarter cup of dry farro has about 6 grams of protein and 34 grams of carbs, with 5 of those grams being fiber (source). While it may not be gluten free, it is more digestible than other gluten filled grains (source). I’ve found that both my husband and I digest it more easily!
My favorite thing about farro is the texture. It is perfectly chewy and al dente, with toasty, earthy notes. Because of its texture, it holds up really well in a salad when tossed with a dressing. And when combined with fresh oregano and popular Greek veggies, you get a nourishing homemade salad loaded with Mediterranean flavors. I’m sure you will love this as much as we do!
And if you’re looking for more comforting vegan salad recipes, be sure to also check out my healthy vegan macaroni salad, which is creamy, nutritious, and delicious!
👩🏽🍳 Why I Love This Recipe
This vegetable farro salad is incredibly simple to prepare, requiring minimal effort, straightforward steps, and just 10 minutes of prep time. It’s a dish that anyone can whip up with ease, regardless of their skill level.
Each serving of this salad has about 9 grams of protein and 11 grams of fiber, so my family stays feeling full for hours!
One of the best things about my Greek farro salad recipe is its convenience! It can be prepared ahead of time, making it a great addition to my vegan meal prep list. With a quick mix of the prepared ingredients, it’s ready to go in just a few minutes making it especially handy for busy weeknights.
I also love the flexibility it offers throughout the week. Whether I choose to enjoy it as a standalone meal, customize it with my favorite toppings, or serve it as a side dish, it is versatile enough to satisfy my cravings and preferences without every getting bored of it!
🥘 Ingredients
Making my dairy-free farro salad loaded with Greek flavors only requires a few simple ingredients! Here is what I use for this recipe:
Farro: This hearty grain is the star ingredient of my Greek salad bowl, with a chewy texture and subtle nutty flavor that allows the other ingredients to individually shine through!
Pepperoncini: I love the burst of tangy flavor these provide for this vegan farro salad recipe!
Greek Olives: You should be able to easily find Kalamata olives at any grocery store. I prefer to buy them pitted to save time. In a pinch, black olives will work.
Fresh Veggies: I use a medley of classic Greek favorites – diced cucumbers, cherry tomatoes, and red onion.
Vegan Feta Cheese: Any brand of plant-based feta will work, but if you need a recommendation I love the Follow Your Heart brand! Use regular feta if you are not vegan or dairy free.
Fresh Oregano, Salt, Black Pepper, Extra Virgin Olive Oil: These are all important for dressing my farro salad with no dairy! When it comes to oregano, you can use dried vs. fresh, but only use 2 teaspoons as it is stronger than fresh. I recommend adding a generous amount of salt and pepper to taste once the salad is combined. Season to your liking!
🔪 How To Make Vegan Farro Salad
It really couldn’t be easier to whip up my vegan Greek farro salad recipe! Here are my step by step directions to make the perfect salad every time:
Cook Farro: To begin, I cook my farro in a medium pot according to package directions. (Cook time is about 25-30 minutes – see my FAQs section for more details).
Prepare Veggies: While the farro is cooking, I wash and cut all the veggies so they are ready to go!
Drain & Rinse: When farro is done cooking, I transfer to a fine-mesh strainer to drain and rinse with cold water.
Combine Ingredients: Finally, I transfer the cooked farro to a large bowl and add all the other ingredients. Mix well, sprinkle with salt and pepper to taste, and enjoy!
💭 Expert Tips
My #1 Secret Tip for this recipe is to cook the farro properly, and make sure it’s cool before you toss it with the other ingredients!
Cooking the farro properly is so important to getting the right textures in this salad, otherwise you’ll end up with overcooked, mushy farro, or undercooked grains that are too hard to chew. If you don’t know how to cook farro never fear, it’s pretty simple!
Here is how to cook farro perfectly every time:
- Rinse Well: Make sure to rinse the farro before cooking to remove residue.
- Boil In Salted Water: You don’t need to exactly measure the amount of water used since you will be draining the excess, similar to cooking pasta. Add the farro once the water is boiling.
- Cook: Cook until it is tender yet still chewy, this should take about 20-30 minutes. Depending on the type of farro you buy, you’ll have to adjust the cooking time accordingly.
- Drain the cooked farro and rinse with cold water. Season and make sure it’s cool before tossing with the salad ingredients.
Other Tips To Keep In Mind:
- Soak Whole Farro: If you use whole farro instead of pearled farro, I recommend soaking it before cooking to cut down on the cooking time.
- Measure Appropriately: One cup of dry farro will result in 3 cups of cooked farro.
- Cook Long Enough: It is important to cook the farro long enough, otherwise it will be hard to chew and be an overall unpleasant experience. It should be ready within 30 minutes, but give it a taste to ensure it is tender.
- Chop Uniformly: If preferred, chop all of the veggies to be about the same size. I love how each bite has the perfect balance of flavor and texture.
📖 Variations
One of the many wonderful things about my vegan Mediterranean farro salad is how easy it is to customize! Add in other ingredients to mix up the flavor, or make swaps to accommodate various dietary preferences. Here are some of my favorite variations:
Other Mix-Ins: When I need to use up other veggies or want to change up the taste or texture, I will toss in a range of ingredients including shredded spinach, arugula, red peppers, kale, chard, crumbled vegan bacon, bell peppers, dill, or garlic!
Added Protein: For extra protein, try my healthy vegan farro salad with chickpeas, crumbled tempeh, grilled tofu, added nuts or seeds (walnuts, pine nuts, or pumpkin seeds would all work), or lentils. If you do not need this Greek farro salad to be vegan, you can add in chopped cooked chicken and any cheese of choice.
Gluten-Free Greek Salad: To make this gluten-free swap the farro with rice or quinoa. I love wild rice or brown rice!
🍽 Serving Suggestions
My tasty meatless farro salad is hearty enough to be served as a complete vegan meal, but it’s also great paired with any of these plant based recipes:
With Toppings: I love transforming this into a vegan farro bowl, adding a generous dollop of my homemade no-garlic hummus, creamy avocado slices, and a drizzle of tahini.
Mediterranean Cuisine: Make a delicious Mediterranean spread, pairing with some of my favorites like my vegan tempeh gyros, Greek fries, or vegan moussaka!
Burgers & Sandwiches: What’s better than a vegan grain salad served alongside a yummy burger or sandwich?! To stick with the Mediterranean flavors, I like to make these lentil falafel burgers or Mediterranean veggie sandwich.
Other Sides: Since this salad is pretty filling, sometimes I prefer to simply enjoy it with a light side dish. My family loves when I pair it with this Greek lentil soup or Moroccan chickpea soup!
🫙 Storage Instructions
Prepare Ahead: I love making this plant-based farro salad as a healthy meal prep for the whole week! There are two ways to do this, either preparing and assembling right before serving or storing fully assembled (see “fridge” below).
To start my preparation, I first clean and chop the veggies. Then, I cook the farro. I store everything in an airtight container in the fridge until it is ready to mix up!
- Cooked farro can be stored in the refrigerator for up to a week.
- The chopped veggies will be best within 3-5 days.
Fridge: I store any cooled leftover Greek farro salad in an airtight container in the refrigerator. The salad will stay good for up to 5 days, depending on how fresh the veggies are.
Reheating: For a cold farro salad, I transfer leftovers to bowls and serve right away. When I want to serve this warm, I’ll heat it up on the stovetop in a skillet, or quickly in the microwave.
❓Recipe FAQs
Does farro need to be rinsed?
Yes, I highly recommend rinsing your farro before cooking. If you look at farro when you buy it, you’ll see that it is covered with a powder-like substance. This is a result of the processing it undergoes before packaging. It should be rinsed off before cooking to remove any dust or debris. Use a fine-meshed strainer and rinse under cold water until the water runs clear.
Can you eat farro cold?
Yes you can! As long as it’s cooked properly and cooled, it can be added to any cold dishes. This cold farro salad is one example of the many ways you can enjoy farro cold.
What’s the best way to cool farro quickly for a salad?
I will typically rinse my cooked farro under cold water to cool it down, but if it hasn’t cooled down fast enough, I’ll also just place it in a container in the fridge for about 20-30 minutes until it’s cooled enough to mix it with the other ingredients.
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📋 Recipe Card
Greek Vegan Farro Salad
My easy and delicious Greek vegan farro salad is packed with wholesome ingredients and tangy vegan feta. Ready in 35 minutes, perfect for a quick and satisfying meal!
Servings: 4
Calories: 314kcal
Ingredients
- 1 cup farro , dry (use semi pearled or pearled, see note)
- ½ cup peperoncini , chopped (leave out if you don't want any spice)
- ½ cup Greek olives , sliced
- ½ cup cucumbers , chopped
- ½ cup fresh tomatoes , chopped
- ½ cup red onion , chopped
- ½ cup vegan feta
- 2 tablespoons fresh oregano
- drizzle olive oil , optional or leave out for oil free
- salt and pepper to taste
Instructions
- Begin cooking farro in a medium pot according to package directions (will cook for about 25-30 minutes).
- As farro is cooking, you can cut all the veggies if you haven't already.
- When farro is done cooking, drain and rinse with cold water.
- Transfer to a bowl and add all the other ingredients.
- Mix well, season to taste with salt and pepper, and enjoy!
Notes
- If you use whole farro instead of pearled, soak it before cooking to cut down on the cook time.
- To make this gluten-free sub the farro with rice or quinoa. I love wild rice.
- You can use dried oregano, but only use 2 teaspoons as it is stronger than fresh.
Nutrition
Calories: 314kcal | Carbohydrates: 50g | Protein: 9g | Fat: 10g | Saturated Fat: 2g | Sodium: 274mg | Potassium: 414mg | Fiber: 11g | Sugar: 3g
This was the perfect salad for meal prep! Made a couple lunches for us and was fantastic!
Yay! Thanks Kelley!
This Farro dish was so tasty! We love Pepperoncinis!
Awesome! That’s great to hear!
I love the combination of vegetables in this recipe. They complement eachother perfectly.
Thanks Kim! So glad you liked it!
So much flavor in this salad. Absolutely delicious.
Aw yay thank you Chenee!