Soy-Free Mediterranean Farro Salad

Brighten your table with this Soy-Free Mediterranean Farro Salad—a hearty, wholesome dish brimming with vibrant flavors and nourishing ingredients. Featuring chewy farro as the base, this salad is a harmony of crisp cucumber, juicy cherry tomatoes, briny Kalamata olives, and creamy feta cheese, all brought to life with a zesty lemon-Dijon dressing. Fresh parsley and mint add an herby finish, while this recipe remains soy-free, making it perfect for diverse dietary preferences. Quick to prepare and equally delicious served fresh or chilled, this versatile Mediterranean-inspired dish is ideal as a light lunch, side, or an easy make-ahead meal for picnics and gatherings.

Nutriscore Rating: 69/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 4

Ingredients

• 1 cup farro
• 3 cups water
• 0.5 teaspoon salt
• 1 large cucumber
• 1 pint cherry tomatoes
• 0.5 medium red onion
• 0.5 cup kalamatta olives
• 0.75 cup feta cheese
• 0.5 cup fresh parsley
• 0.25 cup fresh mint
• 0.25 cup extra virgin olive oil
• 0.25 cup lemon juice
• 1 teaspoon dijon mustard
• 0.25 teaspoon black pepper

Directions

Step 1

Rinse the farro under cold water in a fine-mesh sieve to remove any debris.

Step 2

In a medium saucepan, combine the rinsed farro, 3 cups of water, and 0.5 teaspoon of salt. Bring to a boil over high heat.

Step 3

Once boiling, reduce the heat to low, cover, and simmer for about 25-30 minutes or until the farro is tender but still chewy.

Step 4

While the farro is cooking, prepare the vegetables: peel and chop the cucumber into small cubes, halve the cherry tomatoes, thinly slice the red onion, and roughly chop the kalamatta olives.

Step 5

In a small bowl, whisk together the extra virgin olive oil, lemon juice, Dijon mustard, and black pepper to form the dressing.

Step 6

Once the farro is cooked, drain any excess water and transfer the farro to a large mixing bowl. Let cool slightly.

Step 7

Add the chopped cucumber, cherry tomatoes, red onion, kalamatta olives, crumbled feta cheese, and chopped fresh herbs (parsley and mint) to the bowl with the farro.

Step 8

Pour the dressing over the salad and gently toss until all ingredients are evenly combined and coated.

Step 9

Taste and adjust the seasoning as needed, adding more lemon juice or pepper if desired.

Step 10

Serve immediately or chill in the refrigerator for 1-2 hours to let the flavors meld.

Nutrition Facts

Serving size	(2045.5g)

Amount per serving	% Daily Value*
Calories	1891.8

Total Fat 114.4g	0%
Saturated Fat 27.2g	0%
Polyunsaturated Fat 0.8g
Cholesterol 100.1mg	0%
Sodium 4313.2mg	0%
Total Carbohydrate 175.6g	0%
Dietary Fiber 29.4g	0%
Total Sugars 19.1g
Protein 48.3g	0%

Vitamin D 18IU	0%
Calcium 927.4mg	0%
Iron 11.3mg	0%
Potassium 1877.8mg	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: 53.5%

Protein: 10.0%

Carbs: 36.5%