Mediterranean Roasted Vegetable and Farro Salad
Mediterranean Roasted Vegetable and Farro Salad is a wholesome, hearty dish packed with roasted vegetables, nutty farro, and bold Mediterranean flavors. Roasting vegetables like zucchini, bell peppers, and eggplant brings out their natural sweetness, while farro adds a chewy, satisfying texture. The salad is tossed in a light lemon-oregano vinaigrette and finished with feta cheese, fresh herbs, and olives for a bright, refreshing bite.
Perfect as a vegetarian main, side dish, or meal-prep option, this salad is versatile, healthy, and delicious served warm or cold.
Time Required:
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Ingredients:
For the Roasted Vegetables:
1 medium zucchini, sliced into half-moons
1 red bell pepper, chopped
1 yellow bell pepper, chopped
1 small red onion, cut into wedges
1 small eggplant, diced
1 cup cherry tomatoes, halved
2 tablespoons olive oil
1 teaspoon dried oregano
½ teaspoon smoked paprika (optional)
Salt and black pepper, to taste
For the Farro Salad Base:
1 cup uncooked farro
3 cups water or vegetable broth (for cooking farro)
¼ cup Kalamata olives, sliced
¼ cup crumbled feta cheese
¼ cup fresh parsley or basil, chopped
For the Lemon-Oregano Vinaigrette:
3 tablespoons olive oil
2 tablespoons fresh lemon juice
1 teaspoon lemon zest
1 teaspoon Dijon mustard
1 clove garlic, minced
1 teaspoon dried oregano
Salt and black pepper, to taste
Instructions:
Cook the Farro:
In a medium pot, bring 3 cups of water or broth to a boil.
Add farro and a pinch of salt. Reduce heat and simmer uncovered for 20–25 minutes, or until the farro is tender but chewy.
Drain excess water and set aside to cool slightly.
Roast the Vegetables:
Preheat your oven to 425°F (220°C).
Place the zucchini, bell peppers, red onion, eggplant, and cherry tomatoes on a large baking sheet.
Drizzle with olive oil, sprinkle with oregano, smoked paprika (if using), salt, and pepper, and toss to coat evenly.
Roast for 25–30 minutes, stirring halfway, until vegetables are tender and caramelized.
Make the Lemon-Oregano Vinaigrette:
In a small bowl or jar, whisk together olive oil, lemon juice, lemon zest, Dijon mustard, garlic, oregano, salt, and pepper until well combined.
Assemble the Salad:
In a large bowl, combine the cooked farro, roasted vegetables, Kalamata olives, feta cheese, and fresh herbs.
Pour the vinaigrette over the salad and toss gently to combine.
Serve:
Serve warm, at room temperature, or chilled.
Garnish with extra feta, parsley, or a drizzle of olive oil if desired.
Serving Suggestions:
Pair with grilled chicken, shrimp, or salmon for a complete meal.
Serve as a vegetarian main course or side dish.
Great for picnics, potlucks, or meal prep lunches—this salad keeps well in the fridge for up to 4 days.
Tips & Variations
Tips:
Use Pre-Cooked Farro for Speed:
Many grocery stores carry pre-cooked or quick-cook farro, which can cut your cooking time down to 10 minutes.
Roast Vegetables Evenly:
Cut vegetables into similar-sized pieces so they cook at the same rate. Stir halfway through roasting for even browning.
Don’t Skip the Lemon Zest:
Adding zest along with juice gives the salad a brighter, more intense lemon flavor without adding extra acidity.
Make It Ahead:
This salad tastes even better the next day after the flavors meld. Store in an airtight container in the fridge for up to 4 days.
Serve Warm or Cold:
This recipe is delicious both warm right after roasting or chilled as a meal-prep salad.
Variations:
Swap the Grains:
Use quinoa, couscous, barley, or brown rice instead of farro for different textures or to make it gluten-free.
Add Protein:
Stir in grilled chicken, shrimp, chickpeas, or white beans to turn this salad into a complete protein-packed meal.
Change the Cheese:
Use goat cheese, shaved Parmesan, or dairy-free feta for different flavor profiles.
Try Different Veggies:
Substitute or add asparagus, mushrooms, broccoli, or sweet potatoes depending on the season.
Make It Vegan:
Simply omit the feta cheese or use a plant-based feta alternative.
Add Crunch:
Top the salad with toasted pine nuts, almonds, or pumpkin seeds for extra texture.
Herb Variations:
Swap parsley for fresh mint, dill, or cilantro for different Mediterranean-inspired flavors.
Q&A
Q: Can I make this salad gluten-free?
A: Yes! Simply swap farro (which contains gluten) for quinoa, brown rice, or gluten-free couscous to keep the salad gluten-free.
Q: Can I use frozen vegetables instead of fresh?
A: Fresh vegetables are recommended for roasting, but if using frozen, roast them from frozen at a high temperature (450°F/230°C) to prevent sogginess.
Q: How long does this salad keep?
A: It keeps well for up to 4 days in the refrigerator. The flavors deepen over time, making it great for meal prep or leftovers.
Q: Can I use other grains besides farro?
A: Absolutely! Try bulgur, couscous, barley, quinoa, or rice as a substitute. Each will slightly change the texture but keep the Mediterranean vibe.
Q: Is this salad served hot or cold?
A: Both work! It’s delicious warm as a main dish or cold as a side salad.
Nutrition Facts
(Per Serving – based on 6 servings)
Calories: 290
Protein: 7g
Total Fat: 15g
Saturated Fat: 3g
Carbohydrates: 32g
Fiber: 5g
Sugar: 5g
Sodium: 420mg
Note: Nutritional values will vary depending on vegetable selection, grain substitution, and cheese quantity.
Conclusion:
Mediterranean Roasted Vegetable and Farro Salad is a vibrant, wholesome dish that brings together the bold flavors of the Mediterranean with nourishing whole grains and roasted vegetables. It’s versatile enough to serve as a main course, hearty side, or meal-prep favorite, and can easily be customized with different proteins, grains, or herbs. Whether you serve it warm or chilled, this salad is a perfect way to enjoy fresh, seasonal produce with satisfying texture and bright, lemony dressing.