Healthy Lunch Farro Salad

Name: Healthy Lunch Farro Salad
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 4 servings
Ingredients: 1 cup farro; 2 cups water; 1 cup cherry tomatoes, halved; 1 cucumber, diced; 1/4 cup red onion, finely chopped; 1/4 cup fresh parsley, chopped; Salt and pepper to taste; 1/4 cup olive oil; 3 tablespoons fresh lemon juice; 1 clove garlic, minced; 1 teaspoon honey; Salt and pepper to taste

Highlighted under: Clean Inspiration

When I'm looking for a nutritious yet satisfying meal, I turn to this Healthy Lunch Farro Salad. With nutty farro as the base, it’s packed with vibrant vegetables and fresh herbs that lift my spirits. The lemon vinaigrette adds a zesty kick that perfectly complements the hearty grains. Whether I'm packing it for lunch or enjoying it at home, this salad never fails to impress. It's a meal that doesn't just fill me up but also leaves me feeling energized and ready to take on the day!

Created by

Tamsyn Calder

Last updated on 2026-01-12T01:01:34.864Z

One sunny afternoon, I decided to experiment with farro, a grain I'd always wanted to try. I cooked it until tender but still chewy, then combined it with crunchy cucumbers, sweet cherry tomatoes, and fresh parsley. The best part? The dressing! A simple mix of olive oil, fresh lemon juice, and a hint of garlic transformed the salad into a dish bursting with flavor.

During my tastings, I realized that letting the salad marinate for a bit made a huge difference. It allowed the flavors to meld beautifully, making each bite more delicious than the last. Trust me, a little patience pays off and elevates the meal to new heights!

        Why You'll Love This Recipe
        Nutty farro paired with crisp veggies offers a delightful texture.
Zesty lemon vinaigrette enhances the freshness of ingredients.
Perfect as a meal prep option for busy weekdays.

      

Understanding Farro

Farro is an ancient grain known for its nutty flavor and chewy texture, making it a fantastic base for salads like this one. When cooked properly, it should be tender but still maintain a bit of bite—this is known as 'al dente'. It's essential to rinse farro before cooking to remove any dust or debris. If you can't find farro, you can substitute with quinoa or barley, though cooking times will vary. Be sure to adjust accordingly to achieve that satisfying texture.

To enhance the flavor of farro, consider toasting it in a dry skillet for a few minutes before boiling. This will release its natural nuttiness and add depth to your salad. When boiling, use a little less or more water depending on your desired firmness. Once drained, let it cool briefly to prevent the salad ingredients from wilting.

Fresh Ingredients Matter

Using fresh, vibrant vegetables in this salad is crucial for achieving the best taste and texture. Cherry tomatoes add juiciness, while cucumbers contribute crispness. When selecting your vegetables, aim for firm, colorful options to create a visually appealing dish. If you want to switch up the ingredients, bell peppers, radishes, or even roasted vegetables can add a lovely twist to the overall flavor profile.

The freshness of the herbs, particularly parsley, enhances the bright notes brought in by the lemon vinaigrette. Always chop herbs just before adding them to the salad to preserve their essential oils and vibrant color. If you're looking for a different flavor, swap parsley for cilantro or mint, which can introduce a whole new aromatic experience to your lunch salad.

Ingredients

Salad Ingredients

1 cup farro
2 cups water
1 cup cherry tomatoes, halved
1 cucumber, diced
1/4 cup red onion, finely chopped
1/4 cup fresh parsley, chopped
Salt and pepper to taste

Lemon Vinaigrette

1/4 cup olive oil
3 tablespoons fresh lemon juice
1 clove garlic, minced
1 teaspoon honey
Salt and pepper to taste

Instructions

Cook the Farro

In a medium saucepan, bring water to a boil. Add farro and a pinch of salt. Reduce heat, cover, and let simmer for about 25 minutes or until tender. Drain any excess water and set aside to cool.

Prepare the Vegetables

While the farro cooks, chop the cherry tomatoes, cucumber, red onion, and parsley. Combine them in a large bowl.

Make the Vinaigrette

In a small bowl, whisk together olive oil, lemon juice, minced garlic, honey, salt, and pepper until well combined.

Combine Everything

Once the farro has cooled, add it to the bowl with the vegetables. Drizzle the vinaigrette over the top and gently toss to combine.

Season and Serve

Adjust seasoning with salt and pepper as needed. Serve immediately or let it marinate in the fridge for at least 30 minutes for enhanced flavors.

Pro Tips

For added protein, consider adding chickpeas or grilled chicken. This salad can also be enjoyed warm or cold, making it versatile for any occasion.

Storage and Meal Prep

This Healthy Lunch Farro Salad is a perfect candidate for meal prepping. It can be stored in an airtight container in the refrigerator for up to 3 days. It's best enjoyed chilled, so consider making it ahead of time to allow the flavors to meld together. Just be mindful that the vegetables, especially cucumbers, can release moisture over time, so if you prefer them crisp, add them just before serving.

If you plan to make this salad in advance, you might want to slightly undercook the farro so it retains its texture even after sitting in the fridge. Another tip is to keep the vinaigrette separate until right before serving to maintain the salad’s freshness.

Serving Suggestions

This farro salad is incredibly versatile and can serve as a stand-alone meal or as a side dish. If you'd like to make it more substantial, consider adding protein sources like grilled chicken, chickpeas, or feta cheese. For a heartier meal, serve it alongside roasted salmon or in a wrap with the salad mixture.

Additionally, consider topping the salad with toasted nuts or seeds for a satisfying crunch. A sprinkle of feta or goat cheese can also lend a creamy contrast to the bright lemon vinaigrette. The beauty of this salad lies in its adaptability—feel free to experiment with seasonal vegetables or dressings based on your personal preferences.

Questions About Recipes

→ Can I use a different grain instead of farro?

Absolutely! Quinoa or barley would work well as substitutes.

→ How long does this salad last in the fridge?

It will stay fresh for about 3-4 days in an airtight container.

→ Can I add other vegetables?

Yes! Feel free to add bell peppers, spinach, or any veggies you prefer.

→ Is this salad gluten-free?

Farro contains gluten; for a gluten-free option, opt for quinoa or another gluten-free grain.