Healthy Lunch Farro Salad

Name: Healthy Lunch Farro Salad
Prep time: 20 min
Cook time: 30 min
Total time: 50 min
Yield: 4 servings
Ingredients: 1 cup farro; 2 cups water; 1 cup diced cucumbers; 1 cup cherry tomatoes, halved; 1 bell pepper, diced; 1 cup corn (fresh or frozen); 1/4 cup red onion, finely chopped; 1/4 cup fresh parsley, chopped; 1/4 cup olive oil; 3 tablespoons red wine vinegar; 1 tablespoon lemon juice; 1 teaspoon Dijon mustard; Salt and pepper to taste

Highlighted under: Healthy & Light

When it comes to quick and nutritious meals, I’ve found that this Healthy Lunch Farro Salad truly hits the mark. It’s packed with fiber, protein, and a medley of fresh vegetables that not only delivers big on taste but also keeps me feeling full longer. The balance of chewy farro and crisp veggies creates a delightful texture, while the tangy dressing brings it all together. Whether I'm meal prepping for the week or whipping up a quick lunch, this salad never disappoints!

Created by

Brielle Thompson

Last updated on 2026-01-06T10:58:13.829Z

Creating this Healthy Lunch Farro Salad has been an enjoyable and rewarding process. I remember experimenting with various grain options and finally settling on farro for its nutty flavor and chewy texture. It pairs wonderfully with a variety of vegetables, and I like to incorporate seasonal produce for the freshest taste.

One of my favorite aspects of this recipe is the versatility it offers. I often switch out the veggies based on what I have on hand, making it a perfect dish for using up odds and ends in the fridge. Adding a splash of lemon juice brings everything to life effortlessly!

        Why You'll Love This Salad
        Nutty farro provides a satisfying chew
Rich in protein and fiber for lasting energy
Customizable with your favorite vegetables

      

The Importance of Farro

Farro is an ancient grain with a rich, nutty flavor and an ample helping of nutrients. In this Healthy Lunch Farro Salad, it serves as a fantastic base, providing a hearty texture that contrasts beautifully with the crisp vegetables. When cooked correctly, farro should have a bite to it, resembling al dente pasta. If you're short on time, precooked farro is a great alternative; just heat it through, and you're set!

In addition to its flavor, farro is high in protein and fiber, making it a filling choice that helps sustain energy levels throughout the day. For those with dietary restrictions, consider substituting farro with quinoa for a gluten-free alternative that still brings a similar texture and nutritional benefits.

Versatile Vegetable Choices

This salad’s beauty lies in its versatility; the vegetable mix can be tailored to preference or seasonal availability. Swap out the bell pepper for zucchini or add in some grated carrots for a touch of sweetness. If you enjoy a little spice, diced jalapeños can add a kick. Don't hesitate to get creative with herbs as well; basil or mint could lend a refreshing twist to your farro salad.

When preparing your vegetables, uniformity in size helps ensure even flavor distribution. For instance, cutting your cherry tomatoes into halves should mirror the size of your diced cucumbers. This also aids in the presentation, giving your salad a burst of color and making it visually appealing.

Dressing to Impress

A well-balanced dressing can elevate your farro salad, and the combination of olive oil, red wine vinegar, and Dijon mustard provides a zesty kick that brings the entire dish to life. When whisking your dressing, aim for a creamy consistency. If it separates before serving, a quick whisk will restore its emulsion. Feel free to experiment by incorporating a teaspoon of honey or maple syrup for a hint of sweetness.

For those looking to cut down on calories or oil intake, a simple vinaigrette made from lemon juice and a splash of water can still deliver flavor without the added fat. Remember, letting the salad sit for a brief period before serving will allow the dressing to soak into the farro and veggies, enhancing the overall taste.

Ingredients

Gather these ingredients to create your delicious Healthy Lunch Farro Salad.

Salad Ingredients

1 cup farro
2 cups water
1 cup diced cucumbers
1 cup cherry tomatoes, halved
1 bell pepper, diced
1 cup corn (fresh or frozen)
1/4 cup red onion, finely chopped
1/4 cup fresh parsley, chopped

Dressing Ingredients

1/4 cup olive oil
3 tablespoons red wine vinegar
1 tablespoon lemon juice
1 teaspoon Dijon mustard
Salt and pepper to taste

All set! Now let's move on to the preparation steps.

Instructions

Preparation Steps

Follow these steps to make your Healthy Lunch Farro Salad.

Cook the Farro

In a medium pot, bring 2 cups of water to a boil. Add the farro, reduce the heat to low, and cover. Let it simmer for about 30 minutes until the grains are tender but chewy. Drain any excess water and let cool.

Prepare the Vegetables

While the farro is cooking, chop the cucumbers, cherry tomatoes, bell pepper, corn, red onion, and parsley. Set aside.

Make the Dressing

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

Combine Ingredients

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

Serve

Taste and adjust the seasoning if necessary. Serve immediately or refrigerate for up to a day for flavors to meld.

Your Healthy Lunch Farro Salad is ready! Enjoy it as a satisfying lunch or as a side dish for dinner.

Pro Tips

For added protein, consider mixing in chickpeas or grilled chicken. You can also experiment with different herbs and spices for unique flavor profiles.

Make-Ahead Tips

Preparing this farro salad ahead of time can save valuable lunch minutes. Cook the farro and prepare the vegetables a day in advance, storing each in separate airtight containers in the refrigerator. When it’s time to eat, simply combine the ingredients with the dressing, and you'll have a fresh meal in a matter of minutes.

If you want to enhance the flavors even further, let the salad sit for a couple of hours before serving. This allows the dressing to penetrate the farro and vegetables, resulting in a well-marinated dish that tastes even better the next day. Just be mindful of the cucumbers; if you plan to store leftovers, consider adding them just before serving to maintain their crispness.

Storing and Serving Suggestions

This Healthy Lunch Farro Salad can be kept in the refrigerator for up to a day thanks to the hearty ingredients. However, to prolong freshness, avoid mixing in delicate veggies like cucumbers and tomatoes until you’re ready to eat. They tend to release moisture, which can make the salad soggy over time.

For serving, consider pairing your farro salad with grilled chicken or fish for a protein boost or enjoy it as a filling side to accompany your favorite grilled vegetables. The bright flavors also pair beautifully with a chilled glass of white wine, making it a delightful lunch or dinner option.

Questions About Recipes

→ Can I use other grains instead of farro?

Absolutely! Quinoa or barley would work well in this salad.

→ How long will the salad last in the fridge?

It can last up to 3 days in the fridge, but it's best enjoyed fresh.

→ Can I add cheese to this salad?

Yes, feta or goat cheese would be delicious additions!

→ Is this salad gluten-free?

No, farro is not gluten-free. If you need a gluten-free option, substitute it with quinoa.