10 Farro Salad Recipes for Lunch or a Side

Farro is the grain that makes a salad feel like a meal. It is chewy in the best way, nutty without being heavy, and it holds its shape after hours in a lunch container, which is more than most grains can say. These ten salads all start from one reliable pot of cooked farro, then branch out in completely different directions: roasted beets, sweet strawberries, charred eggplant, creamy tahini. Make the grain on Sunday, and the next few days build themselves.

Jump to an idea:

1. 1. Farro Salad with Beets and Walnuts
2. 2. Farro Salad with Spinach and Strawberries
3. 3. Farro Salad with Tomato and Basil
4. 4. Farro Salad with Broccoli and Tahini
5. 5. Farro Salad with Sweetcorn and Lime
6. 6. Farro Salad with Asparagus and Dill
7. 7. Farro Salad with Eggplant and Oregano
8. 8. Farro Salad with Carrot and Cumin
9. 9. Farro Salad with Peas and Ricotta
10. 10. Farro Salad with Apple and Pecans

The farro foundation every recipe below uses

All ten recipes share one base: perfectly cooked farro. Use 1 cup dry whole-grain farro, rinsed well. Bring 3 quarts of generously salted water to a rolling boil (salting the water is what actually seasons the grain, so do not skip it), add the farro, and cook 25 to 30 minutes until it is chewy-tender with a pleasant bite. Drain it in a fine-mesh sieve, then spread it on a sheet pan for 10 to 15 minutes so the grains cool and dry out a little. Warm, steamy farro turns a salad gummy; cooled farro stays distinct and toothsome. One cup dry makes about 3 cups cooked, which serves 4 as a side or 2 to 3 as a lunch.

Dress the farro while it is still slightly warm if you want it to drink in flavor. The house ratio is 1/3 cup dressing per 1 1/2 cups cooked farro for a grain-forward salad, and most of the vinaigrettes below follow a 3 parts oil to 1 part acid ratio. Taste after tossing and add more dressing in spoonfuls; farro is thirsty and a salad that looks right in the bowl can taste undressed by lunchtime. A squeeze of lemon or a spoon of vinegar right before serving wakes everything back up.

Hold back three things until serving: toasted nuts and seeds (they stay crisp), soft herbs like basil, dill and mint (they stay green), and delicate greens like spinach (they stay perky). Everything else can be mixed ahead. Store the finished salads in airtight containers in the refrigerator and use within 4 days, the standard safe window for cooked grains. For lunch boxes, keep any delicate greens in a separate bag and toss at noon.

One honest note: farro is a wheat grain, so it contains gluten. None of these salads are gluten-free, and nothing here claims otherwise. If you cook for someone avoiding gluten, a brown rice or quinoa base with the same toppings works well, though the chew will be different.

1. Farro Salad with Beets and Walnuts

This is the one that looks striking and costs very little. Roasted beets stain the edges of the chewy farro a deep ruby color, the walnuts bring buttery crunch, and a little orange juice in the dressing keeps the whole thing bright instead of earthy-on-earthy. It photographs beautifully, packs beautifully, and the leftovers taste even better on day two.

Yield: serves 4 as a side | Prep: 15 minutes | Cook: 45 minutes

Ingredients

• 1 1/2 cups cooked farro, cooled (from about 1/2 cup dry)
• 3 medium beets (about 1 pound), scrubbed
• 1 tablespoon olive oil, plus 1/3 cup extra-virgin olive oil for the dressing
• 1 teaspoon kosher salt, divided
• 1/2 teaspoon black pepper
• 2 tablespoons fresh orange juice
• 1 tablespoon red wine vinegar
• 1 teaspoon Dijon mustard
• 1/2 teaspoon honey
• 3/4 cup toasted walnuts, roughly chopped
• 2 cups baby arugula
• 1/4 cup thinly sliced red onion
• 3 ounces goat cheese, crumbled (optional)

Method

1. Heat the oven to 400°F. Trim the beets, rub with the 1 tablespoon olive oil and half the salt, wrap individually in foil, and roast 40 to 45 minutes until a knife slides in easily.
2. Cool the beets until you can handle them, slip off the skins with your fingers or a paper towel, and cut into 1/2-inch wedges.
3. Whisk the 1/3 cup olive oil, orange juice, red wine vinegar, Dijon, honey, remaining salt and pepper until emulsified.
4. Toss the still-warm farro with half the dressing so the grains absorb it.
5. Fold in the beet wedges, red onion and arugula, then add the remaining dressing to taste.
6. Top with the toasted walnuts and goat cheese if using, just before serving.

Troubleshooting tip: If the walnuts have gone soft in storage, revive them in a dry skillet over medium heat for 3 to 4 minutes until fragrant. The crunch comes back completely.

Storage: Refrigerate up to 4 days. The arugula will wilt, so if you plan to eat it later in the week, leave the greens out and add a fresh handful per serving.

2. Farro Salad with Spinach and Strawberries

A spring lunch that eats like sunshine. The strawberries bring jammy sweetness against the earthy chew of farro, and a balsamic-heavy dressing ties it together the way it always does with berries. This one is best the day it is made, when the spinach is still standing tall and the berries have not bled too much.

Yield: serves 4 as a lunch | Prep: 15 minutes | Cook: 30 minutes

Ingredients

• 3 cups cooked farro, cooled (from about 1 cup dry)
• 4 cups baby spinach, loosely packed
• 2 cups fresh strawberries, hulled and quartered
• 1/3 cup extra-virgin olive oil
• 3 tablespoons balsamic vinegar
• 1 tablespoon honey
• 1/2 teaspoon kosher salt
• 1/4 teaspoon black pepper
• 1/2 cup crumbled feta
• 1/3 cup sliced almonds, toasted
• 1/4 cup thinly sliced red onion

Method

1. Whisk the olive oil, balsamic vinegar, honey, salt and pepper in a large bowl.
2. Add the cooled farro and red onion, toss to coat, and let it sit 10 minutes so the grains pick up the dressing.
3. Fold in the spinach just until it starts to wilt slightly from the acid, about 1 minute.
4. Add the strawberries, feta and almonds, tossing gently so the berries stay intact.
5. Taste and add more balsamic if the salad needs brightness.

Troubleshooting tip: Strawberries weep into the dressing within hours. If you are meal prepping, keep the berries in a separate container and fold them in at serving time.

Storage: Best within 1 day for the full fresh effect; the farro and dressing alone keep 4 days refrigerated, with greens and berries added fresh.

3. Farro Salad with Tomato and Basil

Think of this as the grain-salad version of a great pesto pasta, minus the blender. Ripe tomatoes burst against warm-ish farro, and a handful of basil added off the heat keeps its color and perfume. Make it in August when tomatoes are at their peak and it tastes like the whole season in one bowl.

Yield: serves 4 as a side | Prep: 12 minutes | Cook: 30 minutes

Ingredients

• 3 cups cooked farro, still slightly warm
• 2 pints cherry tomatoes, halved
• 1 clove garlic, grated to a paste
• 1/3 cup extra-virgin olive oil
• 2 tablespoons red wine vinegar
• 1/2 teaspoon kosher salt
• 1/4 teaspoon black pepper
• 1 cup packed fresh basil leaves, torn
• 1/2 cup small fresh mozzarella pearls, drained
• 1/4 cup toasted pine nuts

Method

1. While the farro is still warm, toss it with the garlic paste, olive oil, vinegar, salt and pepper. The warmth blooms the garlic and helps the grains absorb the dressing.
2. Let the farro cool to room temperature, about 20 minutes, stirring once.
3. Fold in the cherry tomatoes and let the whole thing sit 10 minutes so the tomato juices mingle with the dressing.
4. Just before serving, fold in the basil, mozzarella pearls and pine nuts.

Troubleshooting tip: Cherry tomatoes vary wildly in sweetness. If yours are tart, add 1/2 teaspoon sugar or honey to the dressing and the salad balances out.

Storage: Refrigerate up to 3 days. The basil darkens with time, so add a few fresh torn leaves when serving leftovers.

4. Farro Salad with Broccoli and Tahini

This one has a Middle Eastern pantry feel and eats like a complete meal. Crisp-tender broccoli florets, a creamy lemon-tahini dressing that clings to every grain, and toasted sesame seeds on top. The tahini dressing thickens as it sits, so save a spoonful and loosen leftovers with a splash of water.

Yield: serves 4 as a lunch | Prep: 15 minutes | Cook: 35 minutes

Ingredients

• 3 cups cooked farro, cooled
• 1 large head broccoli (about 1 1/4 pounds), cut into small florets
• 2 tablespoons olive oil
• 1/2 teaspoon kosher salt, plus more for the tahini
• 1/4 cup tahini, well stirred
• 3 tablespoons fresh lemon juice
• 2 tablespoons extra-virgin olive oil
• 1 tablespoon maple syrup
• 1 small clove garlic, grated
• 3 to 4 tablespoons warm water
• 1/3 cup dried cranberries
• 2 tablespoons toasted sesame seeds
• 3 scallions, thinly sliced

Method

1. Heat the oven to 425°F. Toss the broccoli florets with the 2 tablespoons olive oil and salt on a sheet pan and roast 18 to 20 minutes, until the edges are browned and crisp.
2. Whisk the tahini, lemon juice, extra-virgin olive oil, maple syrup, garlic and a pinch of salt. Add warm water a tablespoon at a time until it pours like heavy cream.
3. Toss the farro with two-thirds of the tahini dressing in a large bowl.
4. Fold in the roasted broccoli and dried cranberries.
5. Serve with the remaining dressing drizzled over, plus sesame seeds and scallions on top.

Troubleshooting tip: Tahini seized and grainy? That is normal when the lemon hits it. Keep whisking and adding water; it relaxes into a smooth dressing within a minute.

Storage: Refrigerate up to 4 days. Loosen the dressing with warm water before tossing with leftovers.

5. Farro Salad with Sweetcorn and Lime

Sweet corn, lime and cilantro make this taste like the best parts of summer cookout season, with farro giving it real staying power. Char the corn in a hot skillet until it picks up browned spots, and the whole salad gets a smoky edge that plays beautifully against the lime.

Yield: serves 4 as a side | Prep: 15 minutes | Cook: 35 minutes

Ingredients

• 3 cups cooked farro, cooled
• 3 ears fresh corn, kernels cut off (about 2 1/2 cups), or 2 1/2 cups frozen corn, thawed
• 1 tablespoon olive oil
• 1/3 cup extra-virgin olive oil
• 3 tablespoons fresh lime juice
• 1 teaspoon lime zest
• 1/2 teaspoon kosher salt
• 1/4 teaspoon black pepper
• 1/4 teaspoon ground cumin
• 1 pint cherry tomatoes, halved
• 1/2 cup diced red bell pepper
• 1/2 cup chopped fresh cilantro
• 1 avocado, diced, tossed with a squeeze of lime

Method

1. Heat the 1 tablespoon olive oil in a large skillet over medium-high heat. Add the corn in a single layer and cook undisturbed 3 to 4 minutes, until charred in spots, then toss and char 2 minutes more. Cool.
2. Whisk the 1/3 cup olive oil, lime juice, lime zest, salt, pepper and cumin.
3. Toss the farro with the dressing, then fold in the charred corn, tomatoes and red bell pepper.
4. Just before serving, fold in the cilantro and avocado.

Troubleshooting tip: Avocado browns in storage. For meal prep, leave it out entirely and add a fresh diced avocado to each serving.

Storage: Refrigerate up to 3 days without the avocado; add avocado fresh per serving.

6. Farro Salad with Asparagus and Dill

Bright, green and a little bit fancy, this is the salad to make when asparagus is in season and snappy. Blanched asparagus keeps its bite and vivid color, and fresh dill with a lemony dressing makes the whole bowl taste like the first warm weekend of the year.

Yield: serves 4 as a side | Prep: 12 minutes | Cook: 32 minutes

Ingredients

• 3 cups cooked farro, cooled
• 1 pound asparagus, tough ends snapped off, cut into 1-inch pieces
• 1/3 cup extra-virgin olive oil
• 2 tablespoons fresh lemon juice
• 1 teaspoon lemon zest
• 1 teaspoon Dijon mustard
• 1/2 teaspoon kosher salt
• 1/4 teaspoon black pepper
• 1/3 cup chopped fresh dill
• 1/2 cup crumbled feta
• 1/4 cup toasted sliced almonds
• 2 tablespoons chopped fresh chives

Method

1. Bring a pot of salted water to a boil. Blanch the asparagus pieces 2 minutes, until bright green and crisp-tender. Drain and plunge into ice water, then drain again and pat dry.
2. Whisk the olive oil, lemon juice, lemon zest, Dijon, salt and pepper.
3. Toss the farro with the dressing, then fold in the asparagus.
4. Add the dill, feta, almonds and chives just before serving, tossing gently.

Troubleshooting tip: If your asparagus stalks are thick, peel the lower half with a vegetable peeler before blanching. It takes the woody edge off without losing any of the good part.

Storage: Refrigerate up to 3 days. The asparagus stays green if it was shocked in ice water properly.

7. Farro Salad with Eggplant and Oregano

Roasted eggplant goes silky and almost meaty here, soaking up a garlicky oregano dressing like a sponge. This is one of the heartiest salads on the list, the one that eats like dinner, and it gets better after a day in the fridge as the flavors meld.

Yield: serves 4 as a lunch | Prep: 15 minutes | Cook: 50 minutes

Ingredients

• 3 cups cooked farro, cooled
• 1 large eggplant (about 1 1/4 pounds), cut into 3/4-inch cubes
• 3 tablespoons olive oil, plus 1/3 cup extra-virgin olive oil for the dressing
• 1 teaspoon kosher salt, divided
• 2 tablespoons red wine vinegar
• 1 teaspoon dried oregano
• 1 small clove garlic, grated
• 1/4 teaspoon black pepper
• 1 pint cherry tomatoes, halved
• 1/2 cup pitted kalamata olives, halved
• 1/3 cup crumbled feta
• 1/4 cup chopped fresh parsley

Method

1. Heat the oven to 425°F. Toss the eggplant cubes with the 3 tablespoons olive oil and half the salt, spread on a sheet pan, and roast 25 to 30 minutes, turning once, until deeply golden and tender.
2. Whisk the 1/3 cup olive oil, red wine vinegar, oregano, garlic, remaining salt and pepper.
3. Toss the farro with the dressing while the eggplant finishes roasting, then fold in the hot eggplant so the grains absorb the roasted juices.
4. Cool to room temperature, then fold in the tomatoes, olives, feta and parsley.

Troubleshooting tip: Eggplant drinks oil fast. If your cubes look dry halfway through roasting, add another tablespoon of oil rather than letting them scorch on dry spots.

Storage: Refrigerate up to 4 days; this one genuinely improves on day 2.

8. Farro Salad with Carrot and Cumin

Warm spices and sweet roasted carrots give this salad a North African tilt. The cumin blooms in warm olive oil, the carrots caramelize at the edges, and a handful of golden raisins adds little pockets of sweetness. It is one of the coziest salads here, and excellent at room temperature for a potluck.

Yield: serves 4 as a side | Prep: 12 minutes | Cook: 45 minutes

Ingredients

• 3 cups cooked farro, cooled
• 1 1/2 pounds carrots, peeled and cut into 1/2-inch coins
• 3 tablespoons olive oil
• 1 teaspoon ground cumin
• 1/2 teaspoon ground coriander
• 1/2 teaspoon kosher salt
• 1/4 cup extra-virgin olive oil
• 2 tablespoons fresh lemon juice
• 1 tablespoon honey
• 1/3 cup golden raisins
• 1/3 cup toasted pistachios, roughly chopped
• 1/4 cup chopped fresh mint
• 2 scallions, thinly sliced

Method

1. Heat the oven to 425°F. Toss the carrots with the 3 tablespoons olive oil, cumin, coriander and salt, and roast 25 to 30 minutes until tender and browned at the edges.
2. Whisk the 1/4 cup extra-virgin olive oil, lemon juice and honey.
3. Toss the farro with the dressing, then fold in the warm roasted carrots and golden raisins so the raisins plump slightly.
4. Just before serving, add the pistachios, mint and scallions.

Troubleshooting tip: Carrots vary in sweetness. Taste one before dressing the salad; if they are on the bland side, roast them 5 minutes longer for deeper caramelization.

Storage: Refrigerate up to 4 days. Bring to room temperature 20 minutes before serving for the best flavor.

9. Farro Salad with Peas and Ricotta

One of the creamiest salads on the list without a drop of cream. Sweet peas, lemony ricotta dolloped over the top, and a light olive oil dressing let the farro stay the star. This one feels gentle and fresh, the kind of lunch that leaves you satisfied but not heavy.

Yield: serves 4 as a lunch | Prep: 12 minutes | Cook: 30 minutes

Ingredients

• 3 cups cooked farro, cooled
• 2 cups frozen peas, thawed (or 2 cups fresh peas, blanched 2 minutes)
• 1/4 cup extra-virgin olive oil
• 2 tablespoons fresh lemon juice
• 1/2 teaspoon kosher salt
• 1/4 teaspoon black pepper
• 3/4 cup whole-milk ricotta
• 1 teaspoon lemon zest
• 1/4 cup chopped fresh mint
• 1/4 cup chopped fresh basil
• 2 tablespoons toasted pine nuts

Method

1. Whisk the olive oil, lemon juice, salt and pepper, then toss with the farro.
2. Fold in the peas and let the salad sit 10 minutes at room temperature.
3. Stir the lemon zest into the ricotta with a pinch of salt.
4. Spoon the salad into bowls, dollop with ricotta, and finish with the mint, basil and pine nuts.

Troubleshooting tip: Ricotta firms up in the fridge. Stir it with a spoonful of warm water before dolloping over leftovers and it turns silky again.

Storage: Refrigerate the farro and peas mixture up to 4 days; add ricotta, herbs and pine nuts fresh per serving.

10. Farro Salad with Apple and Pecans

Crisp apple, toasted pecans and a maple-Dijon dressing make this the fall lunch you will crave. The apples stay crunchy for days in the dressing, and the pecans keep their snap if you follow the hold-back rule. It is one of the best meal-prep candidates of all ten.

Yield: serves 4 as a lunch | Prep: 15 minutes | Cook: 30 minutes

Ingredients

• 3 cups cooked farro, cooled
• 2 crisp apples (such as Honeycrisp or Fuji), cored and diced
• 1 tablespoon fresh lemon juice
• 1/3 cup extra-virgin olive oil
• 2 tablespoons apple cider vinegar
• 1 tablespoon pure maple syrup
• 1 teaspoon Dijon mustard
• 1/2 teaspoon kosher salt
• 1/4 teaspoon black pepper
• 3/4 cup toasted pecans, roughly chopped
• 1/2 cup dried cranberries
• 2 cups baby kale or arugula
• 1/4 cup thinly sliced shallot

Method

1. Toss the diced apples with the lemon juice immediately to slow browning.
2. Whisk the olive oil, apple cider vinegar, maple syrup, Dijon, salt and pepper.
3. Toss the farro and shallot with the dressing, then fold in the apples and cranberries.
4. Add the baby kale just before serving so it stays bright, and finish with the pecans.

Troubleshooting tip: For the crunchiest apples after a few days, choose the firmest apples you can find and cut them a little larger. Small dice goes soft faster.

Storage: Refrigerate up to 4 days. Keep the pecans in a separate bag and add per serving for maximum crunch.

Farro salad FAQ

Can I cook farro ahead of time?

Yes, and you should. Cooked farro keeps 4 days refrigerated in an airtight container. Spread it on a sheet pan to cool quickly before storing, and toss with a spoonful of olive oil if it will sit more than a day so the grains do not clump.

Is farro gluten-free?

No. Farro is a type of wheat, so it contains gluten. None of the recipes here are gluten-free. If you need a gluten-free grain salad, cooked brown rice or quinoa can stand in for farro with the same toppings and dressings.

Why does my farro taste bland?

Almost always because the cooking water was not salted enough. Farro needs generously salted water, like pasta water, because the grain is dense and salt added later stays on the surface. Dressing slightly warm farro also carries flavor deeper into each grain.

How do I keep nuts and herbs from going soggy?

Hold them back until serving. That is the single most important make-ahead rule for grain salads. Tossed into the dressing hours ahead, nuts soften and herbs darken; added at the table, they stay crisp and bright.

Can these salads be served warm?

Yes for most of them. Recipes 1, 3, 4 and 7 are excellent with the farro still warm from the pot. The salads with delicate greens or fresh berries (2, 6, 9) are better at room temperature or chilled.

What is the best farro to buy?

Whole-grain farro has the chewiest texture and the most flavor, but it takes the longest to cook. Pearled farro cooks in about 15 minutes and is still delicious, though slightly softer. Either works in these recipes; just cook to the package directions and cool before assembling.

One pot of farro, ten lunches

If you want a heartier pairing to go with these salads, the lemon garlic chicken skillet makes an easy protein to add on top, and the chicken thigh sheet pan dinner roasts while your farro simmers. For more everyday ideas in the same spirit, browse the Food and Drink section.