This salad is both nourishing and delicious, making it perfect for lunch, meal prep, or a light dinner. Farro adds a nutty, chewy texture and is packed with fiber and protein, while kale provides a powerful punch of vitamins and minerals. The Mediterranean mix of fresh vegetables, briny olives, and creamy feta brings bold flavor and beautiful color to the bowl. Plus, it’s easy to make ahead and holds up well in the fridge.
Ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
Farro
Kale (preferably Tuscan or curly)
Cherry tomatoes
Cucumber
Kalamata olives
Red onion
Feta cheese
Fresh parsley
Lemon juice
Olive oil
Dijon mustard
Garlic
Salt
Black pepper
Directions
Cook the farro according to package instructions until tender. Drain and let cool.
While the farro cooks, remove stems from the kale and chop the leaves finely. Place in a large bowl.
Massage the chopped kale with a bit of olive oil and a pinch of salt for 2–3 minutes until softened.
Prepare the dressing by whisking together lemon juice, olive oil, Dijon mustard, minced garlic, salt, and pepper.
To the bowl with kale, add the cooled farro, halved cherry tomatoes, diced cucumber, sliced red onion, and chopped olives.
Drizzle the dressing over the salad and toss to combine.
Add crumbled feta cheese and chopped parsley. Toss again gently.
Taste and adjust seasoning if needed. Serve immediately or refrigerate for later.
Servings and timing
This recipe serves 4 to 6 people. Preparation time: 15 minutes Cooking time: 25 minutes (for farro) Total time: 40 minutes
Variations
Grain Swap: Substitute farro with quinoa, bulgur, or couscous for a gluten-free or quicker option.
Protein Boost: Add grilled chicken, chickpeas, or tuna for a more filling meal.
Dairy-Free: Omit the feta or use a dairy-free alternative.
Different Greens: Use arugula or baby spinach instead of kale.
Roasted Veggies: Add roasted red peppers, zucchini, or eggplant for extra depth.
Spicy Kick: Mix in a pinch of crushed red pepper flakes or diced chili.
Creamy Dressing: Add a spoonful of tahini or Greek yogurt to the dressing for creaminess.
Storage/Reheating
Store the salad in an airtight container in the refrigerator for up to 3–4 days. It’s best served cold or at room temperature. The kale and farro hold up well without becoming soggy, making this an excellent option for meal prep or leftovers. This dish does not require reheating.
FAQs
What is farro?
Farro is an ancient whole grain with a chewy texture and nutty flavor. It’s rich in fiber, protein, and nutrients like magnesium and iron.
Can I make this salad ahead of time?
Yes, it actually tastes better after sitting for a few hours. Just add the feta and fresh herbs right before serving for best texture.
Is farro gluten-free?
No, farro contains gluten. For a gluten-free version, use quinoa or rice instead.
Can I use pre-cooked farro?
Yes, pre-cooked or frozen farro works great for saving time—just reheat and let it cool before adding to the salad.
How do you massage kale?
Rub the chopped kale with a little olive oil and salt using your hands for 2–3 minutes. This softens the leaves and improves texture.
Can I use bottled dressing?
While homemade dressing is best for flavor, you can use your favorite bottled Mediterranean or lemon vinaigrette as a shortcut.
How long does this salad last in the fridge?
It stays fresh for up to 4 days when stored in an airtight container, making it ideal for meal prep.
Can I serve this warm?
Yes, you can serve it slightly warm, especially if the farro is freshly cooked. Just let the heat slightly wilt the kale.
What cheese can I use instead of feta?
Try goat cheese, ricotta salata, or omit the cheese for a dairy-free option.
Is this salad good for picnics?
Absolutely. It travels well, doesn’t wilt easily, and can be served cold, making it perfect for outdoor gatherings.
Conclusion
Mediterranean Kale & Farro Salad is a delicious and nourishing dish that combines wholesome ingredients with bold, fresh flavors. Whether you’re preparing it for lunch, dinner, or as a side dish, this salad is satisfying, colorful, and easy to customize. With its sturdy ingredients and bright dressing, it’s a meal you can enjoy right away or prepare ahead for busy days.
Mediterranean Kale & Farro Salad is a hearty and refreshing salad made with chewy farro, tender kale, and vibrant Mediterranean ingredients like cherry tomatoes, cucumbers, olives, and feta, all tossed in a lemony olive oil dressing.
Author:Catherine
Prep Time:15 minutes
Cook Time:25 minutes
Total Time:40 minutes
Yield:4 to 6 servings
Category:Salad
Method:Tossed
Cuisine:Mediterranean
Diet:Vegetarian
Ingredients
1 cup farro, uncooked
1 bunch kale (Tuscan or curly), stems removed and finely chopped
1 cup cherry tomatoes, halved
1 cucumber, diced
1/2 cup Kalamata olives, sliced
1/4 red onion, thinly sliced
1/2 cup feta cheese, crumbled
2 tablespoons fresh parsley, chopped
1/4 cup lemon juice (about 1–2 lemons)
1/4 cup olive oil
1 teaspoon Dijon mustard
1 clove garlic, minced
1/2 teaspoon salt
1/4 teaspoon black pepper
Instructions
Cook the farro according to package instructions until tender. Drain and let it cool.
While farro cooks, finely chop the kale and place it in a large mixing bowl.
Massage the kale with a bit of olive oil and a pinch of salt for 2–3 minutes until softened.
In a small bowl, whisk together lemon juice, olive oil, Dijon mustard, garlic, salt, and pepper to make the dressing.
Add the cooled farro to the bowl with kale along with cherry tomatoes, cucumber, red onion, and olives.
Pour the dressing over the salad and toss to combine thoroughly.
Add the crumbled feta and chopped parsley and gently toss again.
Taste and adjust seasoning as needed. Serve immediately or chill for later.
Notes
Substitute farro with quinoa or bulgur for a gluten-free option.For extra protein, add chickpeas, grilled chicken, or tuna.Omit feta or use a dairy-free version for a vegan salad.Add roasted vegetables for extra depth and flavor.Mix in crushed red pepper for a spicy variation.Store in the fridge for up to 4 days—perfect for meal prep.
