Mediterranean Farro Cucumber Feta

Standing at my kitchen counter last July with windows thrown open to catch whatever breeze existed, I dumped a bag of farro into a sieve and watched the dust motes dance in the sunlight. My neighbor had just returned from Greece with stories of island lunches eaten by turquoise water, and I needed something that tasted like vacation but used ingredients from my mundane pantry. The farro simmering away filled the whole apartment with this nutty, comforting smell that made even a Tuesday evening feel special.

I brought this to a rooftop gathering last summer where everyone stood around grazing on appetizers and nursing drinks as the city lights flickered on. Multiple people asked for the recipe right there, balancing paper plates on their knees while leaning against the railing. Something about the bright herbs and salty feta makes people feel like they are eating something restaurant quality, even though it comes together in under an hour.

Ingredients

• 1 cup uncooked farro: Look for semi pearled farro which cooks faster but still holds that satisfying chewy texture that makes salads feel substantial.
• 2 cups water: Farro absorbs liquid like a sponge so keep an eye on it—you want it tender but with a little bite remaining, not mushy.
• 1/2 teaspoon salt: Season the cooking water so the farro absorbs flavor from the inside out.
• 1 large cucumber, diced: English or Persian cucumbers work best since they have thinner skins and fewer seeds to deal with.
• 1 cup cherry tomatoes, halved: The sweetness of cherry tomatoes balances the salty olives and sharp onion perfectly.
• 1/2 small red onion, finely diced: If you are sensitive to raw onion, soak the diced pieces in ice water for 10 minutes to tame the bite.
• 1/2 cup Kalamata olives, pitted and sliced: These bring that essential briny punch that makes the salad taste distinctly Mediterranean.
• 1/4 cup fresh parsley, chopped: Flat leaf parsley has a cleaner, brighter flavor than curly parsley and looks more elegant.
• 2 tablespoons fresh mint, chopped: Do not skip the mint—it makes the whole salad taste brighter and more refreshing.
• 3/4 cup feta cheese, crumbled: Block feta you crumble yourself has a better texture than pre crumbled, which can be dry and mealy.
• 1/4 cup extra-virgin olive oil: Use your best olive oil here since the dressing is simple and quality really shines through.
• 2 tablespoons freshly squeezed lemon juice: Bright acidity cuts through the rich feta and ties all the flavors together.
• 1 teaspoon Dijon mustard: This helps emulsify the dressing so it clings to the farro instead of pooling at the bottom.
• 1 garlic clove, minced: Let the minced garlic sit in the lemon juice for a few minutes to mellow its raw harshness.
• 1/2 teaspoon dried oregano: Rub the oregano between your fingers before adding it to release its aromatic oils.
• 1/4 teaspoon black pepper: Freshly ground pepper makes a noticeable difference in this simple dressing.
• Salt, to taste: Remember the feta and olives are already salty, so taste before adding more.

Instructions

Cook the farro:

Rinse the farro under cold water until the water runs clear, then combine it with the water and salt in a medium saucepan. Bring to a boil, reduce heat, and simmer uncovered for 20 to 25 minutes until the grains are tender but still have a pleasant chew. Drain any excess liquid and spread the farro on a baking sheet to cool slightly—this prevents it from turning mushy when you mix in the vegetables.

Prep the vegetables:

While the farro cooks, dice the cucumber into bite sized pieces, halve the cherry tomatoes, and finely dice the red onion. Pit and slice the olives, then chop the parsley and mint until you have a generous pile of fresh herbs.

Make the dressing:

Whisk together the olive oil, lemon juice, Dijon mustard, minced garlic, oregano, and black pepper in a small bowl until the mixture thickens slightly and becomes opaque. The dressing should look creamy and well combined.

Combine everything:

Transfer the slightly cooled farro to a large bowl and add all the vegetables, olives, and fresh herbs. Pour the dressing over the top and toss gently until everything is evenly coated.

Add the feta:

Fold in the crumbled feta cheese last so it does not break apart too much. Taste and add more salt or pepper only if needed—remember the feta and olives provide plenty of saltiness.

Serve:

This salad can be served immediately at room temperature or chilled for a few hours to let the flavors meld. Garnish with extra parsley and feta if you want it to look especially inviting for guests.

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This became my go to contribution to every potluck and picnic last summer because it travels beautifully and never fails to disappear quickly. There is something deeply satisfying about serving food that makes people close their eyes for a second while they chew.

Making It Ahead

I have learned through experience that this salad actually improves after a few hours in the refrigerator. The farro absorbs the dressing and softens slightly while the vegetables release some of their juices, creating a more cohesive dish. Just hold off on adding the feta until you are ready to serve so it stays fresh and crumbly.

Serving Suggestions

While this stands alone beautifully as a light main course, it also pairs wonderfully with grilled fish or roasted chicken. The bright, acidic flavors cut through rich meats and balance smoky char from the grill. A crisp white wine like Sauvignon Blanc or an Assyrtiko if you can find it would be right at home here.

Customization Options

Do not be afraid to make this recipe your own based on what looks fresh at the market or what you have in your crisper drawer. The basic formula of chewy grain, crisp vegetables, fresh herbs, and tangy feta works with countless combinations.

• Add diced bell peppers for extra crunch and color.
• Stir in roasted chickpeas for more protein and texture.
• Swap farro for quinoa if you need it gluten free.

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Every time I make this now, I think back to that hot July afternoon and how something so simple can transport you halfway across the world. Good food really does have that power.

Recipe Questions & Answers

→ Can I make this ahead of time?

Absolutely. This grain bowl tastes even better after flavors meld together. Prepare up to 24 hours in advance, store covered in the refrigerator, and bring to room temperature before serving.

→ What can I substitute for farro?

Barley works wonderfully for similar texture. For gluten-free options, try quinoa, brown rice, or buckwheat groats. Adjust cooking times accordingly.

→ How do I store leftovers?

Keep in an airtight container in the refrigerator for 3-4 days. The farro absorbs dressing over time, so you may want to add a splash more lemon juice and olive oil before serving leftovers.

→ Can I serve this warm?

Yes. While traditionally served chilled or at room temperature, you can enjoy it warm right after cooking the farro. The feta will soften slightly but still provide creamy tang.

→ What protein pairs well with this?

Grilled chicken, shrimp, or white fish complement the Mediterranean flavors beautifully. For vegetarian protein, add chickpeas, white beans, or toasted pine nuts.

→ Is this suitable for meal prep?

Perfectly suited. Portion into individual containers for grab-and-go lunches throughout the week. The sturdy vegetables and hearty grain maintain texture beautifully.