Mediterranean Farro Salad with Arugula & Feta
August 22, 2026 | Serves 6 | Prep 10 min | Total 40 min
You didn’t know you needed more hearty grain salads in your life until you met this one. With chewy farro, peppery arugula, crisp vegetables, briny Kalamata olives, tangy feta, and a simple red wine vinaigrette, this Mediterranean-inspired salad might just turn you into a farro person, just like me.
I discovered farro several years ago, and I haven’t looked back. It’s hearty and chewy, with a slightly nutty flavor, and it makes such a good base for salads like this one. There was actually a stretch when I was making farro so often that my husband finally had to request that we take a little break from it.
It’s. Just. That. Good.
This salad brings together so many of my favorite things. I love the peppery bite of arugula, the brininess of Kalamata olives, and plenty of fresh parsley, which gives the whole salad a fresh, herby exclamation point. Then there are crisp cucumbers, tomatoes and red bell pepper for crunch and color, and a simple red wine vinaigrette that gets tossed with the farro while it’s still a little warm so it can soak up all that flavor.
And then there’s the feta. I buy mine fresh by the block from a local grocer who gets it from a Rhode Island cheesemaker, and it has completely spoiled me for the pre-crumbled stuff (which is often processed with anti-caking agents or other additives). It’s tender, salty and so good here with the farro and olives.
There’s nothing particularly complicated about this salad. It’s really just a collection of ingredients I love, put together in a way that makes me want to keep going back for another scoop. Serve it alongside my Miso Marinated Steak Tips with Garlic & Herbs and you have one seriously good dinner.
Why It's on My Midlife Table
There’s a lot to love here from a nourishment standpoint. Farro is a whole grain that brings fiber and some plant-based protein to the table, while the olive oil and Kalamata olives add healthy fats. Add in the arugula, tomatoes, cucumber, red pepper, fresh parsley and feta, and there’s a whole lot of goodness happening in one bowl.
But I also love this salad because it works so well in real life. It’s an easy way to add a hearty whole-grain side to whatever protein we’re having for dinner, and with just three of us at home, six servings means there’s usually enough left for the next night’s dinner or lunch for my husband and me.
And maybe most importantly, it’s the kind of food I genuinely look forward to eating. For something so hearty and satisfying, it still tastes incredibly fresh, with so many different flavors and textures in every bite. Nourishing is great. Nourishing and delicious enough that I’m excited about the leftovers? Even better.
Nourishment Snapshot
Here's what this recipe brings to the table.
- Protein: ~6 g from farro and feta.
- Fiber: ~6 g from farro, vegetables, and greens.
- Healthy Fats: ~9 g of unsaturated fats, primarily from extra-virgin olive oil and Kalamata olives.
- Added Sugar: None.
A Few Things You'll Need
- Farro
- Arugula
- Cherry or grape tomatoes
- Cucumber
- Red pepper
- Red onion
- Kalamata olives
- Fresh feta
- Fresh parsley
- Red wine vinegar
- Garlic
Cook's Notes & Substitutions
- Farro: Farro takes a little time to reach that perfectly tender-but-still-chewy texture, so plan on about 25–30 minutes of cooking time. For a shortcut, Trader Joe’s sells a 10-Minute Farro that I usually stock up on whenever I’m there.
- Mellow the onion: If you prefer a milder red onion flavor, toss the chopped onion with a spoonful or two of the vinaigrette while the farro cooks. It softens some of that sharp bite while still keeping its crunch.
- Use block feta: Fresh feta sold by the block is more flavorful than the pre-crumbled kind, and it often has a simpler ingredient list without the anti-caking agents sometimes added to crumbled feta.
- Let the farro cool: Give the dressed farro a little time to cool before folding in with the vegetables, arugula and feta. This keeps everything fresh instead of wilting from hot farro.
- Gluten-free option: Farro is a type of wheat and contains gluten. For a gluten-free version, substitute cooked quinoa or sorghum.
- A squeeze of lemon: If you want a little extra brightness, a squeeze of fresh lemon just before serving is delicious.
Mediterranean Farro Salad with Arugula & Feta
Ingredients
For the Salad
- 1 cup farro, uncooked
- 2½ cups water or broth
- 1 cup cherry or grape tomatoes, halved or quartered
- 1 cup cucumber, peeled and diced
- ½ medium red bell pepper, finely diced
- ⅓ cup Kalamata olives, halved or sliced
- ⅓ cup red onion, finely diced
- 2 tablespoon fresh parsley, chopped
- 2 cups arugula loosely packed
- ½ cup fresh feta cheese, crumbled
For the Dressing
- ¼ cup extra-virgin olive oil
- 3 tablespoon red wine vinegar
- 1 clove garlic, minced
- 1 teaspoon dried oregano
- ½ teaspoon Dijon mustard
- ¼ teaspoon fine sea salt, plus more to taste
- ⅛ teaspoon freshly ground black pepper, plus more to taste
Instructions
- Place the farro in a bowl and cover with cold water. Swirl it around a few times, then drain well. Add the farro and 2½ cups water or broth to a saucepan and bring to a boil. Reduce to a simmer and cook uncovered for 25–30 minutes, or until tender with a bit of chew. Drain and let cool for a few minutes.
- While the farro cooks, prep the vegetables. Halve or quarter the tomatoes depending on their size, peel and dice the cucumber, finely dice the red bell pepper and red onion, slice the Kalamata olives, and chop the parsley.
- In a small bowl or jar, whisk together the olive oil, red wine vinegar, garlic, oregano, Dijon mustard, salt, and pepper.
- If you prefer a milder red onion flavor, place the diced onion in a small bowl and toss with a spoonful or two of the dressing. Let it sit and mellow while the farro finishes cooking.
- In a large bowl, combine the farro, tomatoes, cucumber, red bell pepper, Kalamata olives, red onion, and parsley. Pour the dressing over the salad and toss well.
- Gently fold in the arugula and feta.
- Serve at room temperature, or refrigerate until ready to serve. If chilled, give the salad a gentle toss before serving.
If this recipe makes its way to your table, I'd love to hear how it turned out. Leave a comment below or tag me on Instagram so I can see your version.
As always, nutrition information is provided as an estimate and can vary depending on the ingredients and brands you use.
