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Mediterranean Kale & Farro Salad

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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.

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

  1. Cook the farro according to package instructions until tender. Drain and let it cool.
  2. While farro cooks, finely chop the kale and place it in a large mixing bowl.
  3. Massage the kale with a bit of olive oil and a pinch of salt for 2–3 minutes until softened.
  4. In a small bowl, whisk together lemon juice, olive oil, Dijon mustard, garlic, salt, and pepper to make the dressing.
  5. Add the cooled farro to the bowl with kale along with cherry tomatoes, cucumber, red onion, and olives.
  6. Pour the dressing over the salad and toss to combine thoroughly.
  7. Add the crumbled feta and chopped parsley and gently toss again.
  8. 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.

Nutrition

Find it online: https://cookibly.com/mediterranean-kale-farro-salad/