Farro and Cucumber Salad


  • 2 cups 1-inch pieces pumpernickel bread
  • 5 tablespoons olive oil, divided
  • Freshly ground black pepper
  • 1 tablespoon white wine vinegar
  • 3 small or 1 large cucumber, cut into 1-inch pieces
  • 4 baby red or yellow beets, very thinly sliced
  • 1/4 cup fresh flat-leaf parsley leaves

Recipe Preparation

  • Cook farro in a medium pot of boiling salted water until tender but still al dente, 30–40 minutes. Drain and let cool.

  • Meanwhile, preheat oven to 400°. Toss bread with 2 tablespoons oil on a rimmed baking sheet, squeezing bread to help it absorb oil; season with salt and pepper. Toast until crisp but not hard, 10–15 minutes. Let cool.

  • Toast caraway seeds in a dry small skillet over medium heat, tossing, until fragrant, about 1 minute. Coarsely chop caraway seeds. Whisk vinegar, mustard, honey, and chopped caraway seeds in a small bowl. Gradually whisk in remaining 3 tablespoons oil; season vinaigrette with salt and pepper.

  • Toss cucumbers, beets, dill, parsley, farro, croutons, and dressing in a large bowl; season with salt and pepper.

  • DO AHEAD: Farro can be cooked 3 days ahead. Vinaigrette can be made 1 day ahead. Cover separately and chill.

,Photos by Hirsheimer Hamilton

Nutritional Content

4 servings, 1 serving contains: Calories (kcal) 340 Fat (g) 19 Saturated Fat (g) 2.5 Cholesterol (mg) 0 Carbohydrates (g) 45 Dietary Fiber (g) 8 Total Sugars (g) 7 Protein (g) 7 Sodium (mg) 330Reviews Section

Greek Farro Salad

Sometimes recipe concepts sit on my list for months, waiting to be made. Sometimes a craving strikes and a corresponding recipe materializes out of thin air—such is the case with this Greek farro salad. It features bold Mediterranean flavors (lemon, herbs, chickpeas, roasted red peppers and feta), tossed with lots of fresh, peppery arugula and warm, chewy whole grains. Pass me a fork already!

The best part? This salad keeps well for two to three days in the fridge, which is always welcome, but especially right now. The seasons are changing here in Kansas City and it’s just too nice outside to stay inside and cook. Let’s soak up all the seventy-degree days we can get!

To that end, I’m keeping this post short and sweet. Do let me know how you like this salad—please comment below and post a photo to Instagram with the hashtag #cookieandkate! I always want to hear/see how my recipes turn out for you.

Cook's Notes:

Farro may be whole-grain, or pearled (perlato) with part or all of the outer coating removed. For more specific cooking times, see package directions.

Vegetable broth can be used in place of the chicken broth.

Add a 1/4 cup of chopped fresh herbs of your choosing like mint, cilantro or dill.

The farro might soak up some of the lemon juice and oil, so you may need more dressing after it sits in the fridge for a day or two.

I like to add half of a used lemon to the farro while cooking after 5 minutes most of the lemon oils are used up and it can be tossed out. Some of the acidity from the lemon helps open up the husks if you are using whole grain farro.

For a nice presentation, serve on lettuce leaves and sprinkle with fresh herbs.

More Grain Salad Recipes You’ll Love:

241 Cals 9 Protein 39 Carbs 6.5 Fats

This farro salad is made with Mediterranean ingredients – cucumbers, tomatoes, lemon juice, feta, and mint – delicious as a side dish or even for lunch!

  • 1 cup uncooked pearled farro
  • 2 tbsp minced red onion
  • 1/4 cup minced sun-dried tomatoes
  • 1/4 cup fresh grated feta
  • 2/3 cup finely chopped cucumber , seeds removed
  • 1/4 cup finely chopped bell pepper
  • 1 tbsp fresh lemon juice
  • 1 tbsp olive oil
  • 1 tbsp finely chopped mint or parsley
  • kosher salt and fresh cracked pepper to taste

Cook farro in salted water according to package directions until al dente, about 15-20 minutes. Drain and let cool.

Combine with remaining ingredients and toss well. Serve chilled or room temperature.

Serving: 1 cup , Calories: 241 kcal , Carbohydrates: 39 g , Protein: 9 g , Fat: 6.5 g , Sodium: 177.5 mg , Fiber: 6 g , Sugar: 2 g

Keywords: farro recipes, farro salad, mediterranean salad, Vegetarian Meals

posted April 21, 2021 by Gina

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Yes, the flavours are light, and fresh mozzarella is a must, but my husband and I really love this dish. I actually double the farro and this salad easily transforms into a light late-winter/early-spring supper, with leftovers for lunch the following day. I think it's absolutely delicious, if a bit of a quiet/restrained palette. We actually agree that it's going to feature in some kind of upcoming spring dinner for guests I could see this followed by roasted vegetables in a meyer lemon beurre blanc or a pasta primavera with lemon and snipped chive blossoms.

Had this last night as part of a dinner club - we all loved it. Light and refreshing for a warm summer day. Could definitely see turning this into a great lunch.

Switched out the farro for fresh toasted pepitas with salt sprinkled on top. The crunch and flavor blended nicely with the salad. Also halved some cherry tomatoes and placed around the edge of the serving platter for extra color and flavor. Nice salad for griiled meats.

It was just okay. Not even sure if I will make a variation of this next time. it was a pain to find farro and i was expecting so much more based on the note with the recipe.

I was not impressed. It was so so but my guests raved over it.

I was ecstatic to try this salad with my family for Easter . especially with the farro, which I had never worked with before. It was certainly edible, but nothing special. VERY mild. Fresh mozzarella (in "balls," packed in water) is KEY for texture and taste (I was forced to use just a plain block of mass-produced mozz because I forgot the fresh at home). I added more zest and juice to the dressing because it seemed quite oily . all in all, the flavors are fresh and clean, but nothing great, really. Just cucumber, lettuce, some cheese, and a grain that doesn't carry much flavor, topped with o/o and lemon. Needs to be made more interesting by spicing it up.

Tomato Salad with Crisped Farro, Cucumber and Arugula with Italian Vinaigrette

The salad recipe I’m sharing with you today comes from well-known restauranteur and Chef Hugh Acheson (oh, and you’ve probably spotted him as a judge on Top Chef!) He is partnering with Newman’s Own® on the Greens for Good Recipe Contest , and he created this recipe as his signature salad for the contest. I had the honor of chatting with him on the phone last week, and I asked him a few questions. Here are Chef Hugh’s answers to my interview questions:

How did you come to work with Newman’s Own?

  • I’ve always been a fan of the Newman’s Own® brand. They have a great lineup of products, and they have made incredibly generous donations to charities. The Newman’s Own® company approached me to partner with them for their 35th anniversary celebration with the idea of getting people to make salads again.

Can you tell us what the Greens for Good campaign is all about:

  • It’s about inviting consumers and home cooks to make awesome salads. The person with the best creation will win $35,000 to donate to their chosen charity. The contest is about getting people to eat their daily dose of salad, as well as giving.

What charity do you support?

  • Wholesome Wave : this charity is about getting great, healthy food on the tables of the less fortunate by making fresh, locally grown fruits and vegetables affordable and available. It’s a fabulous program that is helping lower income America to eat better.

Do you have Newman’s Own salad dressing favorites?

  • The Ranch variety is very popular in my house with my kids, of course. I really enjoy the Caesar and the Family Recipe Italian the most.

What’s your favorite way to use the Newman’s Own dressings?

  • with seasonal foods! Right now… tomato, corn, basil, and/or roasted peppers with a light vinaigrette.

Have you found in your restaurants that people are interested in greens these days?

  • Well, I live in the south, so people are always interested in their collards/kales and winter greens. But yes, in general, I think people do really enjoy salads and Farmer’s Market features.

What are some of your favorite ways to incorporate greens into recipes?

  • In my house we eat 80% vegetables, 20% protein and grains. I enjoy sauteed dandelion greens, lightly dressed lettuces, lightly grilled and dressed greens, and spinach- raw or lightly wilted. My newest favorite is sweet potato greens. They are delicious, and they are nutrient-rich. You can find them in Asian markets.

Do you have suggestions for what parents can do to get their children to eat more vegetables and greens?

  • Kids should be on a path of eating a vegetable-rich diet from Day 1. Teach them to respect, love and have a natural affiliation with real food . Put vegetables and greens in front of them, and if they’re hungry enough- they’ll eat it! For the after-school snack, avoid the junk food and put some healthy vegetables in front of them instead.

What’s coming up that is new for you?

  • I opened my newest restaurant- The Florence – in Savannah, Georgia earlier this summer. We’re still in the middle of filming Top Chef. And I’m working on a new cookbook called, “The Broad Fork.” Its focus will be on cooking with vegetables from CSA’s and Farmer’s Markets.

Have you made a salad for the Newman’s Own® Greens for Good recipe contest yet. Newman’s Own, inc. donates 100% of their profits after taxes to charities ($400 million since 1982!) So, this isn’t your typical recipe contest… you know, the kind where you enter and you win a small prize and bragging rights? It’s much better than that. The Grand Prize winner takes home a Newman’s Own® gift basket (estimated retail value $100) AND the opportunity for a charity of your choice to receive a $35,000 donation from Newman’s Own®. That’s huge, right? And four First Prize winners receive a Newman’s Own® gift basket (estimated retail value $50) and a $1,000 donation to their chosen charity. So you can think of this as a contest that you’re entering to benefit a charity that means a lot to you.

Here’s your chance to eat some green and give some green! What do you have to do? >> Create a green salad recipe that utilizes one of Newman’s Own® Salad Dressing flavors as an ingredient in the recipe. The salad you create should be inspired by your favorite charity.

  1. Think of your favorite charity, and use that as inspiration for your recipe creation.
  2. Create a salad recipe that uses one of Newman’s Own salad dressings as an ingredient.
  3. Visit the Newman’s Own Facebook page at www.facebook.com/newmansown .
  4. Click on the “Greens for Good” tab.
  5. “Like” the page, if you haven’t already.
  6. Fill out the official entry form, enter your recipe and share your charity.
  7. The contest entry period closes on September 23, so be sure to enter before then!

This salad takes advantage of those beautiful heirloom tomatoes you’ve been spying at the Farmer’s Market (most grocery stores carry them too). The ones I bought were on sale since it’s approaching the end of tomato season. The tomatoes are drizzled with Newman’s Own® Family Recipe Italian Vinaigrette, and then topped with fresh arugula greens and cucumber. The salad is garnished with crisped farro.

It’s a good idea to add some whole grains to your salad! In general, whole grains take longer to digest, so they keep you feeling full longer and provide sustained energy. They’re also thought to reduce the risk of heart disease, diabetes, and some cancers. Farro is a whole grain with a nutty flavor and delicate chew. It contains more protein than brown rice. This recipe calls for frying the farro in hot oil to give it a crispy texture, so it makes a rather unique and interesting garnish for the salad. I made the crispy farro, and I loved it, but you could certainly garnish the salad with cooked farro too if the thought of frying it is too much for you.

My family dubbed this as one of the best salads I’ve put on the dinner table in a long time. They loved how it was very simply dressed with the Italian vinaigrette. The sweet summer tomatoes combined with the peppery arugula and crunchy cucumber made for a good mix of flavors, and the crispy farro on top was a nice touch too. I was just happy that they were loving their greens!

For the salad

  • 1 cup farro, cooked
  • 1/2 cup dried cranberries
  • 1/4 cup red onion, diced
  • 1 cup matchstick carrots
  • 1 english cucumber, diced
  • 1/2 of a red bell pepper, seeds removed, diced
  • 5 green onions, chopped
  • 1/2 cup fresh parsley, chopped

For the salad dressing

  • 1/4 cup extra virgin olive oil
  • 1 lemon, juiced
  • 2 garlic cloves, minced
  • 1 teaspoon turmeric
  • 1/2 teaspoon cumin
  • 1/2 teaspoon paprika
  • 1/4 teaspoon salt
  • 1/8 teaspoon black pepper

Mediterranean Farro Salad Recipe | 1-Minute Video

The key ingredient to this salad, of course, is one of my favorite grains of late — farro.

I have been stocking this stuff in my pantry as much as quinoa. And while it’s not gluten-free like quinoa, I am such a fan of it. It’s chewy, it’s nutty, it’s extra tasty when cooked in broth (like quinoa), and it goes perfectly in this salad!

With it, I added some roasted red peppers, sun-dried tomatoes (since fresh tomatoes still aren’t quite in season), red onion (or shallot), fresh parsley, cucumber, and lots of feta cheese.

Toss them all together with a quick and easy Greek vinaigrette. (I went easy on the vinaigrette portion to cut down on calories with this recipe.)


And within minutes, this fresh and delicious and healthy Mediterranean Farro Salad is ready to go.

This recipe works perfectly as a side dish that you can serve with dinner, or if you’re grilling out or at a potluck. Or it is also plenty filling as a main course, especially after a nice workout on the elliptical. ) Feel free to add in some grilled chicken or shrimp if you’d like, or just serve it meatless as is. I promise, it’s a keeper.

Cheers to healthy eating, and finally catching up on those shows that “everyone” is talking about… :)

Farro Salad With Tomatoes, Cucumbers, Arugula, & Feta Cheese

Summer has finally arrived here in Umbria, and now I try to avoid spending long hours in a hot kitchen preparing meals. I love to make grain and legumes salads during the summer as I can cook the grains and beans at night when it is cooler, then just assemble the salad the next day. I also never cook enough for just one salad, but always cook the entire package and freeze the extra for future use. I have found that both cooked grains and beans freeze well and I can throw them into warm weather soups or salads whenever I want to add a little extra protein.

Farro is a favorite grain here in Umbria, and we use it in salads, soups, as a side (think rice), or ground into flour. Farro has a slightly nutty flavor that is delicious, and yet is a good base for any variety of veggies in a salad. This particular salad has a Greek influence, as it contains the usual Greek salad ingredients of tomatoes, cucumbers, red onions, and Feta cheese. I added some peppery arugula, and crunchy chopped celery along with some cooked, cooled farro to create a hearty salad that can be enjoyed as a light main entree on hot summer days, or as a salad side dish with grilled meats. To boost the protein in this salad, some rinsed and drained chickpeas can be added, and to bring out the Greek influence even more, you can also throw in some chopped, flavorful pitted black olives. This salad hits all the right buttons for me when it comes to salads as it has color, crunch, and a LOT of flavor.

Farro should be cooked just until it is tender to the bite, but it should still be relatively firm. Nothing is worse than overcooked, mushy farro in a salad! To cook your farro, simply bring a pot of salted water to a boil, and then drop in your farro and cook until tender, or “al dente”. I often used pearled farro in my salads, which cooks quicker than regular farro, taking just about 15 minutes to cook. Just check your package directions as cooking time will depend on the variety of farro you choose.

This salad can be prepared ahead of time excluding the arugula and dressing. Just before you want to sever it, toss the ingredients first with the dressing, then gently toss with the arugula. I make a big batch of this salad, and my husband will eat the leftovers for lunch for a couple of days as he loves grain-based salads. Although the arugula will wilt a little, this salad stores well in the refrigerator for a couple of days.

More Cereal Salad Recipes You'll Love:

241 Cals 9 protein 39 carbohydrates 6.5 Fats

This farro salad is made with Mediterranean ingredients – cucumber, tomato, lemon juice, feta and mint – delicious as a side dish or even for lunch!

  • 1 Cup uncooked pearl farro
  • 2 tablespoon chopped red onion
  • 1/4 Cup chopped sun-dried tomatoes
  • 1/4 Cup freshly grated feta
  • 2/3 Cup finely chopped cucumber , Seeds removed
  • 1/4 Cup finely chopped paprika
  • 1 tablespoon fresh lemon juice
  • 1 tablespoon olive oil
  • 1 tablespoon finely chopped mint or parsley
  • kosher salt and freshly cracked pepper to taste

Cook the Farro in salted water according to the instructions on the package until al dente for about 15-20 minutes. Drain and let cool.

Combine with the remaining ingredients and stir well. Serve chilled or at room temperature.

Portion: 1 Cup , Calories: 241 kcal , Carbohydrates: 39 G , Protein: 9 G , Fat: 6.5 G , Sodium: 177.5 mg , Fiber: 6th G , Sugar: 2 G

Keywords: Farro recipes, Farro salad, Mediterranean salad, vegetarian meals

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