Why You’ll Love This Recipe

I love this recipe because it is easy to prepare, full of fresh ingredients, and incredibly versatile. I appreciate that the chewy farro makes the salad filling while the colorful vegetables and tangy dressing keep it light and refreshing. It is naturally vegan, perfect for making ahead, and tastes even better after the flavors have had time to meld together.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

1 cup uncooked farro
3 cups water or vegetable broth
1 cup cucumber, diced
1 cup cherry tomatoes, halved
½ cup red bell pepper, diced
¼ cup red onion, finely diced
¼ cup fresh parsley, chopped
2 tablespoons fresh mint, chopped (optional)
¼ cup toasted walnuts or sliced almonds
2 tablespoons sunflower seeds or pumpkin seeds

For the Dressing

3 tablespoons extra virgin olive oil
2 tablespoons lemon juice
1 tablespoon red wine vinegar
1 teaspoon Dijon mustard
1 garlic clove, minced
½ teaspoon salt
¼ teaspoon black pepper

Directions

I rinse the farro under cold water.
I bring the water or vegetable broth to a boil, add the farro, reduce the heat, and simmer until it is tender according to the package directions.
I drain any excess liquid and let the farro cool completely.
I whisk together the olive oil, lemon juice, red wine vinegar, Dijon mustard, garlic, salt, and black pepper to make the dressing.
I combine the cooled farro, cucumber, cherry tomatoes, bell pepper, red onion, parsley, mint, walnuts, and seeds in a large bowl.
I pour the dressing over the salad and toss everything until evenly coated.
I let the salad chill for at least 15 minutes before serving so the flavors can blend together.

Servings and Timing

Servings: 6
Prep Time: 15 minutes
Cook Time: 30 minutes
Chilling Time: 15 minutes
Total Time: 1 hour

Variations

I add chickpeas for extra plant-based protein.
I include roasted zucchini, eggplant, or asparagus for additional vegetables.
I replace walnuts with pecans, pistachios, or almonds.
I mix in dried cranberries or chopped dates for a touch of sweetness.
I add sliced avocado just before serving for extra creaminess.

Storage/Reheating

I store the salad in an airtight container in the refrigerator for up to 5 days. I find that the flavors improve after a few hours, making it an excellent meal-prep option. Before serving, I give the salad a good stir and add an extra squeeze of lemon juice or a drizzle of olive oil if it needs refreshing. I serve this salad cold or at room temperature, so reheating is not necessary.

FAQs

Can I make Vegan Farro Salad ahead of time?

Yes. I often prepare it a day in advance because the flavors become even more delicious after the salad has had time to rest.

Can I use another grain instead of farro?

Yes. I sometimes substitute barley, quinoa, bulgur, or brown rice depending on what I have available.

Is farro gluten-free?

No. Farro contains gluten, so I use quinoa or another gluten-free grain when I need a gluten-free version.

What can I serve with Vegan Farro Salad?

I enjoy serving it alongside grilled vegetables, roasted tofu, veggie burgers, soups, or fresh crusty bread.

Can I freeze this salad?

I do not recommend freezing it because the fresh vegetables lose their crisp texture after thawing. I prefer enjoying it fresh from the refrigerator.

Conclusion

I enjoy making Vegan Farro Salad because it is fresh, colorful, and satisfying without being complicated. The chewy farro, crisp vegetables, crunchy nuts, and bright homemade dressing come together to create a wholesome meal that is perfect for any season. Whether I serve it for lunch, dinner, or a gathering, it is always a flavorful recipe that I am happy to make again.

Vegan Farro Salad

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Vegan Farro Salad is a fresh, hearty grain salad made with chewy farro, crisp vegetables, fresh herbs, crunchy nuts, and a bright lemon vinaigrette. It’s perfect for meal prep, lunch, or a wholesome side dish.

Author: Laura
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 1 hour
Yield: 6 servings
Category: Salad
Method: Boil
Cuisine: Mediterranean
Diet: Vegan

Instructions

Rinse the farro under cold water.
Bring the water or vegetable broth to a boil, add the farro, reduce the heat, and simmer until tender according to the package directions.
Drain any excess liquid and allow the farro to cool completely.
Whisk together the olive oil, lemon juice, red wine vinegar, Dijon mustard, garlic, salt, and black pepper to make the dressing.
Combine the cooled farro, cucumber, cherry tomatoes, bell pepper, red onion, parsley, mint if using, walnuts or almonds, and seeds in a large bowl.
Pour the dressing over the salad and toss until everything is evenly coated.
Refrigerate for at least 15 minutes before serving to allow the flavors to meld.

Notes

Add chickpeas for extra plant-based protein.
Mix in roasted zucchini, eggplant, or asparagus for additional vegetables.
Substitute pecans, pistachios, or almonds for the walnuts.
Add dried cranberries or chopped dates for a touch of sweetness.
Top with sliced avocado just before serving for extra creaminess.
Store in an airtight container in the refrigerator for up to 5 days. Refresh with a squeeze of lemon juice or a drizzle of olive oil before serving if needed.

Nutrition

Serving Size: 1 serving
Calories: 280 kcal
Sugar: 4 g
Sodium: 290 mg
Fat: 14 g
Saturated Fat: 1.5 g
Unsaturated Fat: 11 g
Trans Fat: 0 g
Carbohydrates: 34 g
Fiber: 5 g
Protein: 7 g
Cholesterol: 0 mg