Healthy Lunch Farro Salad

Name: Healthy Lunch Farro Salad
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 1 cup farro; 2 cups vegetable broth; 1 red bell pepper, diced; 1 cucumber, diced; 1 cup cherry tomatoes, halved; 1/4 cup red onion, finely chopped; 1/4 cup parsley, chopped; 3 tablespoons olive oil; 2 tablespoons lemon juice; 1 teaspoon Dijon mustard; Salt and pepper to taste

Highlighted under: Simple Healthy Meals Recipes

I love preparing this Healthy Lunch Farro Salad for busy weekdays. The process is incredibly easy, and the combination of flavors keeps my taste buds excited. With hearty farro, fresh vegetables, and a zesty dressing, it’s a perfect balance for my lunch. Plus, it stores well in the fridge, which means I can make a batch in advance and enjoy it throughout the week. This salad is not only delicious but also nourishing, making it an ideal choice for anyone looking to eat healthily without sacrificing flavor.

Created by

Abigail Moore

Last updated on 2026-01-12T06:49:35.117Z

When I first decided to try farro, I was amazed by its nutty flavor and chewy texture. It's such a versatile grain, and I found it pairs perfectly with my favorite vegetables. I particularly enjoy adding roasted bell peppers and crunchy cucumbers for a refreshing touch. Tossing everything in a homemade lemon vinaigrette elevates the dish, leaving it vibrant and zesty.

This salad not only satisfies my hunger but also helps me feel energized throughout the day. I often experiment with different dressings and toppings, like nuts and cheese, which keeps the meal exciting and diverse. It's a fantastic way to enjoy wholesome ingredients without spending hours in the kitchen!

Why You Will Love This Recipe
Nutty farro adds a chewy texture that's truly satisfying.
Loaded with colorful veggies for a burst of freshness.
Easy to customize with your favorite ingredients and dressings.

Understanding Farro

Farro is an ancient grain packed with nutrients, making it an excellent base for this salad. Rich in fiber, protein, and vitamins, it adds not only a nutty flavor but also a satisfying chewy texture that complements the freshness of the vegetables. When cooking farro, ensure you follow the recommended water ratio of 2 to 1, using vegetable broth adds an extra depth of flavor that plain water simply cannot provide. If you opt for different types of farro, note that cooking times may vary; pearled farro cooks faster than semi-pearled or whole grain varieties.

To enhance the flavor of farro, consider toasting it in a dry skillet for about 3-5 minutes until it begins to smell nutty. This step intensifies the grain’s natural flavor and adds a distinct complexity to your salad. Just keep an eye on it to prevent burning—once you see a slight golden hue, you’re good to go! This simple technique transforms the farro, making it even more delightful when mixed with the fresh veggies.

Vegetable Variations

The beauty of this Healthy Lunch Farro Salad lies in its versatility. While the recipe calls for red bell pepper, cucumber, and cherry tomatoes, feel free to get creative with seasonal vegetables. Zucchini, radishes, or roasted sweet potatoes can add unique textures and flavors. For a spicy kick, toss in some diced jalapeños or a sprinkle of red pepper flakes for added heat. Whatever you choose, keeping the vegetables colorful not only makes the salad visually appealing but also ensures a wide range of nutrients.

If you’re pressed for time, you can use pre-chopped vegetables from your grocery store. Just remember that freshness is key. Avoid soggy or wilted produce as it can lead to a less satisfying salad. To keep everything fresh, try to chop the vegetables shortly before mixing them into the salad to preserve their crunch and vibrancy.

Make-Ahead Tips

This Healthy Lunch Farro Salad is perfect for meal prep! You can prepare the components ahead of time and store them separately. Cook the farro and let it cool before storing it in the fridge for up to five days. Similarly, chop and store the vegetables in an airtight container to maintain their crispness. Make the dressing in advance and store it in a jar, shaking it right before use. This method not only saves time but also allows the flavors to meld beautifully by the time you’re ready to eat.

When you’re ready to enjoy your salad, simply combine the farro, vegetables, and dressing. For serving, consider garnishing with feta cheese or nuts for added flavor and healthy fats. If you find that the salad is too dry after sitting in the fridge, a splash of fresh lemon juice or olive oil can quickly revive it. Enjoy this salad cold or at room temperature—it’s delightful either way!

Ingredients

Gather these fresh ingredients for a hearty salad.

Salad Ingredients

1 cup farro
2 cups vegetable broth
1 red bell pepper, diced
1 cucumber, diced
1 cup cherry tomatoes, halved
1/4 cup red onion, finely chopped
1/4 cup parsley, chopped

Dressing Ingredients

3 tablespoons olive oil
2 tablespoons lemon juice
1 teaspoon Dijon mustard
Salt and pepper to taste

Make sure to rinse the farro before cooking for the best texture!

Instructions

Preparation Steps

Follow these simple steps to create your Healthy Lunch Farro Salad.

Cook the Farro

In a saucepan, bring the vegetable broth to a boil. Add the farro and reduce the heat to low. Cover and simmer for about 30 minutes, or until the farro is tender. Drain any excess liquid and let it cool.

Prepare the Vegetables

While the farro is cooking, dice the bell pepper, cucumber, and halve the cherry tomatoes. Finely chop the red onion and parsley.

Make the Dressing

In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, salt, and pepper until well combined.

Combine Everything

In a large bowl, combine the cooked farro, chopped vegetables, and parsley. Pour the dressing over the salad and toss until everything is evenly coated.

Serve

Serve the salad chilled or at room temperature. Enjoy your Healthy Lunch Farro Salad!

Store leftovers in an airtight container in the fridge for up to 3 days.

Pro Tips

Feel free to add other ingredients such as feta cheese, olives, or nuts for extra flavor and texture.

Serving Suggestions

To elevate your Healthy Lunch Farro Salad, consider pairing it with grilled chicken or shrimp for a protein-packed meal that’s still light and healthy. This combination not only enhances the dish’s nutritional value but also makes it more filling, perfect for a satisfying lunch. Serve it alongside a piece of crusty whole grain bread for a complete meal that’s sure to keep you energized throughout the day.

For a vegetarian twist, add some chickpeas or black beans to boost the protein content while keeping the salad hearty. You can also serve it atop a bed of greens, like arugula or spinach, for an extra layer of nutrients. This versatile salad can also be a side dish at barbecues or potlucks—its fresh taste will complement a variety of main dishes.

Storage and Reheating

Proper storage is crucial to maintain the freshness of your Healthy Lunch Farro Salad. Keep the salad in an airtight container in the refrigerator and consume it within five days for the best quality. If you've added dressing, it may promote sogginess, so consider storing it separately if you plan to keep leftovers for several days.

Unlike some salads, this farro salad does not need to be reheated. In fact, it's often enjoyed cold or at room temperature. If you find yourself wanting to warm it up, a quick heat in the microwave at medium power for about 30 seconds can revive it, just be cautious not to overheat, which can make the farro mushy. Enjoying it cold will ensure that all fresh ingredients remain crisp and vibrant.

Questions About Recipes

→ Can I make this salad ahead of time?

Yes, this salad stores well in the fridge and actually tastes better after the flavors meld together.

→ Is farro gluten-free?

No, farro is not gluten-free as it is a type of wheat. If you're looking for a gluten-free alternative, try quinoa or brown rice.

→ Can I use other grains instead of farro?

Absolutely! Barley, bulgur, or even couscous can be great substitutes.

→ How can I make this salad vegan?

This recipe is already vegan! Just ensure any optional toppings are plant-based.