Mediterranean Farro Salad with Cherry Tomatoes and Feta

Meet the perfect farro salad recipe: a fresh, satisfying bowl made with al dente farro, blanched asparagus, creamy white beans, tangy goat cheese, crunchy radishes, and a bright lemon vinaigrette. This farro salad is an excellent vegetarian option for lunches, dinners, or meal prep—nutrient-dense, flavorful, and easy to adapt.

This recipe combines the chewy bite of farro with crisp vegetables, beans for added protein, seeds for crunch, dried fruit for a hint of sweetness, and a lemon vinaigrette to tie everything together. It’s built to deliver balanced texture and flavor in every forkful.

What is farro?

Farro is an ancient whole grain in the wheat family, popular in Italian and Mediterranean cuisine. It has a nutty flavor and a firmer, chewier texture than rice when cooked al dente, making it a satisfying base for salads. Because farro is a whole grain, it contributes fiber, plant-based protein, and micronutrients to meals.

What is farro salad made of?

A classic farro salad starts with cooked farro and adds a variety of complementary ingredients: fresh or blanched vegetables, a crunchy element (seeds or nuts), a soft cheese for creaminess, beans for protein, and a tangy dressing to brighten the flavors. In this version, blanched asparagus, radishes, microgreens, sunflower seeds, dried cranberries, white beans, and goat cheese come together with a lemon vinaigrette.

Farro Salad Ingredients + Swaps

This salad is designed so every bite has a little of everything. Below is an ingredient breakdown with easy swaps to suit what you have on hand.

Farro

Farro is the star: chewy, nutty, and hearty. It takes a bit of time to cook, so start it first. If you don’t have farro, substitute wheat berries, barley, quinoa, or short-grain brown rice.

Microgreens

Microgreens add concentrated flavor and freshness; radish microgreens give a peppery note. If you prefer, use baby arugula, spinach, or massaged kale instead.

Asparagus

Blanched asparagus keeps its bright green color and satisfying crunch. If you’d rather, roast the asparagus for a deeper, caramelized flavor.

Radishes

Thinly sliced radishes bring peppery crunch and color—an inexpensive way to lift a salad.

Red Onion

Red onion adds bite and aroma. If raw onion is too sharp, swap in green onions, or lightly caramelize sliced onion before adding.

Sunflower Seeds

Sunflower seeds provide bite-sized crunch. Use toasted sesame seeds, slivered almonds, or chopped walnuts as alternatives.

Dried Cranberries

Dried cranberries add sweetness and balance. If your cranberries are dry, soak them in warm water for 15 minutes to plump them up. Raisins, dried cherries, or chopped dried apricots also work well.

Goat Cheese

Crumbled goat cheese offers tangy creaminess. If you prefer, use feta or shaved Parmesan.

White Beans

Canned white beans (rinsed and drained) add plant-based protein and a creamy texture that pairs well with farro.

Lemon Vinaigrette

A bright lemon vinaigrette brings everything together. A simple dressing of olive oil, lemon juice, a touch of Dijon, a splash of vinegar, salt, and pepper works beautifully.

Quick Instructions

1. Cook the farro: Use a 2:1 water-to-farro ratio. Bring water and farro to a boil, cover, reduce heat to low, and simmer 20–30 minutes until al dente. Drain any excess water and let cool slightly.
2. Blanch the asparagus: Boil chopped asparagus for about 2 minutes, then transfer immediately to an ice bath to stop the cooking and preserve crunch and color.
3. Prep vegetables and beans: Slice radishes, chop mint, and rinse and drain the white beans.
4. Make the lemon vinaigrette: Whisk together olive oil, lemon juice, a splash of vinegar, Dijon, a little sweetener if desired, salt, and pepper.
5. Toss the salad: Combine cooled farro, blanched asparagus, microgreens, radishes, beans, seeds, dried cranberries, and mint. Toss with vinaigrette and top with crumbled goat cheese. Serve immediately or chill and serve within a day for best texture.

How to Blanch Asparagus

Blanching keeps asparagus crisp and vibrantly green—perfect for salads.

1. Prepare an ice water bath first so it’s ready as soon as the asparagus comes out of the boiling water.
2. Bring a large pot of salted water to a rolling boil.
3. Chop asparagus into bite-sized pieces while the water heats.
4. Add asparagus to boiling water and cook for no more than two minutes.
5. Use a slotted spoon to transfer asparagus to the ice bath to stop cooking.
6. After about 10 minutes in the ice bath, drain the asparagus and add to the salad.

Serving Suggestions

This farro salad stands well on its own as a hearty vegetarian meal. It’s also a great side dish alongside grilled or baked proteins. Consider serving it with:

• Oven-baked or pan-seared salmon
• Juicy pan-seared chicken breast
• Grilled pork chops
• Crispy baked chicken thighs

Because the salad contains beans and farro, it’s filling—ideal for a packed lunch or a main-dish salad at dinner.