Nut-Free Mediterranean Grain Salad

Bright, fresh, and loaded with Mediterranean flavors, this Nut-Free Mediterranean Grain Salad is a wholesome dish perfect for lunch, dinner, or as a vibrant side. Featuring hearty farro as the base, this salad is a delightful mix of juicy cherry tomatoes, crisp cucumber, sweet red bell pepper, tangy kalamata olives, and luscious crumbled feta cheese, all tossed in a zesty olive oil-lemon dressing elevated with garlic and oregano. With no nuts in sight, this recipe is a safe, allergy-friendly option without sacrificing bold tastes. Ready in under an hour, it’s a versatile, make-ahead dish that’s as satisfying as it is nutritious. Perfect for Mediterranean diet enthusiasts, farro lovers, or anyone seeking a refreshing grain-based salad brimming with flavor and health benefits.

Nutriscore Rating: 71/100

Prep Time:20 mins

Cook Time:25 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup farro
• 2 cups water
• 1 cup cherry tomatoes
• 1 medium English cucumber
• 1 medium red bell pepper
• 0.5 medium red onion
• 0.5 cup kalamata olives, pitted
• 0.25 cup parsley, fresh
• 0.5 cup feta cheese, crumbled
• 0.25 cup extra-virgin olive oil
• 2 tablespoons lemon juice, freshly squeezed
• 1 tablespoon red wine vinegar
• 1 clove garlic, minced
• 1 teaspoon dried oregano
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper, freshly ground

Directions

Step 1

Rinse the farro under cold running water. In a medium-sized saucepan, combine the farro with 2 cups of water. Bring to a boil over medium heat, then reduce the heat to low, cover, and simmer for about 20-25 minutes or until the grains are tender but still have a slight chew. Drain any excess water and set aside to cool.

Step 2

While the farro is cooking, prepare the vegetables. Halve the cherry tomatoes. Dice the cucumber and red bell pepper. Finely chop the red onion.

Step 3

In a large mixing bowl, combine the cooked and cooled farro, cherry tomatoes, cucumber, red bell pepper, red onion, and kalamata olives.

Step 4

Chop the parsley finely. Add the parsley and crumbled feta cheese to the salad.

Step 5

In a small bowl, whisk together the olive oil, lemon juice, red wine vinegar, minced garlic, oregano, salt, and black pepper until well combined to make the dressing.

Step 6

Pour the dressing over the salad. Gently toss all the ingredients together until well coated with the dressing.

Step 7

Taste and adjust seasoning if necessary. Serve immediately or refrigerate for 30 minutes to allow the flavors to meld further.

Nutrition Facts

Serving size	(1692.6g)

Amount per serving	% Daily Value*
Calories	1818.6

Total Fat 106.5g	0%
Saturated Fat 27.6g	0%
Polyunsaturated Fat 0g
Cholesterol 100mg	0%
Sodium 4403.0mg	0%
Total Carbohydrate 178.7g	0%
Dietary Fiber 32.8g	0%
Total Sugars 19.5g
Protein 48.7g	0%

Vitamin D 0IU	0%
Calcium 991.1mg	0%
Iron 15.5mg	0%
Potassium 1922.0mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 51.3%

Protein: 10.4%

Carbs: 38.3%