Farro Tabbouleh Salad (Mediterranean Grain Salad with Herbs)

This Farro Tabbouleh Salad is a fresh twist on the classic Mediterranean dish with chewy farro, parsley, mint, tomatoes, cucumber, and lemon. A healthy grain salad. Vegan.

A simple, make-ahead Farro Tabbouleh Salad that keeps beautifully for days, this fresh Mediterranean grain salad is perfect for weekday lunches, meals on the go, picnics, or large gatherings. Made with juicy summer tomatoes, crisp cucumbers, sweet onion, and a generous amount of fresh herbs, then tossed with a bright lemon and olive oil dressing, it's one of my all-time favorite salads.

Nutty, chewy farro gives this classic tabbouleh-inspired salad a deliciously hearty twist. Unlike traditional tabbouleh made with bulgur wheat, farro adds satisfying texture and staying power while still allowing the fresh herbs, lemon, and vegetables to shine. Add chickpeas for extra plant-based protein or crumble in feta for a creamy, salty finish. A handful of Kalamata olives is a lovely addition too.

I love the simple, clean flavors of this farro salad recipe! And how energized I feel after eating this. Make this when tomatoes are at their peak, and the salad will come alive. Fresh Italian parsley is my favorite here, along with fresh mint leaves, but feel free to add basil or even cilantro! Little cherry tomatoes are sweet and tasty here.  Use the best extra-virgin olive oil you can for added flavor and polyphenols. Lemon adds a lovely brightness. It is almost like a tabouli salad with farro instead of cracked wheat.

What is farro?

Farro is an ancient whole-wheat grain containing fiber, protein, vitamins, minerals, and antioxidants. If farro is not available in your area (here it’s often found in the bulk section of our grocery stores) you can always substitute other whole grains like wheat berries or rye berries, quinoa, or of course cracked wheat (bulgur) or freekeh.

Why You’ll Love This Farro Tabbouleh

Fresh and vibrant - Packed with herbs, lemon, juicy tomatoes, and crisp cucumber, this salad tastes like summer in a bowl.

A hearty twist on classic tabbouleh - Farro adds a satisfying chew and nutty flavor while keeping all the fresh Mediterranean character of traditional tabbouleh.

Perfect for meal prep - This salad gets even better as it sits, making it ideal for packed lunches, picnics, and make-ahead meals.

Naturally vegan - A nourishing plant-based salad that can be enjoyed as a side dish or a light main.

So versatile - Serve it alongside grilled meats, fish, falafel, hummus, or enjoy it straight from the fridge.

Farro Tabbouleh Ingredients

• Farro - A hearty, chewy ancient grain with a nutty flavor that makes this tabbouleh more filling than the traditional bulgur version. You can also substitute quinoa, wild rice, wheat berries, or rye berries.
• Fresh parsley - The star ingredient of tabbouleh, adding abundant freshness, color, and classic Mediterranean flavor. Tender stems are welcome!
• Fresh mint - Adds a cool, bright flavor that balances the richness of the grain and olive oil.
• Cucumber and tomatoes - Bring juicy freshness, crunch, and beautiful summer flavor.
• Red or white onion - Adds a subtle bite and savory depth.
• Lemon vinaigrette - Olive oil, fresh lemon juice, and kosher salt create a simple, vibrant dressing that ties everything together.
• Optional additions - Feta cheese, Kalamata olives, or chickpeas add creaminess, briny flavor, and extra protein.

How to make Farro Tabouleh Salad

1. Cook 2 cups dry farro in ample seasoned boiling water, like you would pasta, until tender. Drain and cool.
2. Place cooked cooled farro in a large bowl along with chopped fresh parsley, mint leaves, diced cucumber, cherry tomatoes and diced onions, and give a good stir. Drizzle with good olive oil and fresh lemon juice.
3. Add the salt a little at a time, stirring and tasting. If you cooked your farro in salted water, you may need less, if not, you may need more.  Get the balance between lemon and salt to your liking. Here lies the magic!  If making this ahead for an event, taste once more time before serving and adjust the salt and lemon.
4. This is a great make-ahead salad for lunches during the workweek- it keeps up to 4 days in the fridge!

Optional additions: green onions or scallions, garlic, lemon zest, capers, kalamata olives, feta, chickpeas, grilled halloumi!

Hearty and filling, yet light and refreshing. All the things I crave in a summer salad! You really can’t go wrong with fresh herbs and lemon!

Storage & Make Ahead

Make ahead: This Farro Tabbouleh is a perfect make-ahead salad. Cook the farro up to 3 days ahead, and chop the vegetables and herbs in advance for easy assembly. Bring it to a gathering or potluck, and watch it disappear!

Storage: Store in an airtight container in the refrigerator for up to 4-5 days. The flavors will continue to develop as it rests.

Meal prep tip: For the freshest texture, add feta, olives, or chickpeas just before serving. A squeeze of fresh lemon before eating will brighten everything back up.

Serving Suggestions

Pair this with your favorite Middle Eastern dishes! 

• The Best Grilled Chicken
• Easy Grilled Chicken Shawarma Recipe
• Cedar Plank Salmon
• Lebanese Chicken with 7-Spice
• Slow-Roasted Lamb Shawarma

Make this tonight and have it the rest of the week for lunch- you will loooooooove yourself for it!

On the Homefront: We are back home after spending a week at the lake without phones, computers or cell service.  Truly a godsend. It’s clear to me how much we need this downtime and how rarely this happens anymore. Even in the remotest places in Asia, there was always Wi-Fi. But for one glorious week, my phone simply would not work. Time slowed. The mental activity that usually pervades my mind quieted.  And for a time, it felt as if I was resting in this stillness, totally immersed in the natural world in front of me. Such a gift.

But how to remain in this stillness, here in the hustle-bustle of everyday life?

My friend MaryAnn recently shared with me that instead doing a formal meditation practice, she pauses throughout day, whether she’s washing dishes, running errands, weeding, folding laundry or cooking – to just be present with herself. I love this. So simple really. A good reminder that stillness is not found in our surroundings or environment but that it’s always here inside of us, no matter where we are. We just have to remember…

More recipes you’ll Love!

• Lentil Tabouli Salad
• Lemony Lebanese Tabouli (Tabbouleh)
• Toasted Farro with Pear, Hazelnuts and Arugula
• Kale Farro Salad with Almonds and Pomegranate
• Pickled Cherry and Farro Salad
• Farro Salad with Beets and their Tops
• Farro Bowl with Kale & Figs
• Roasted Cauliflower Kale &  Farro Salad with Turmeric Dressing
• Farro Risotto with Acorn Squash

Enjoy the salad and let us know your thoughts in the comments below!

xoxo

Sylvia

Farro Tabbouleh Recipe

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 4.9 from 14 reviews

• Author: Sylvia Fountaine | Feasting at Home
• Prep Time: 20
• Cook Time: 30
• Total Time: 50 minutes
• Yield: 4-6 1x
• Category: Salad
• Method: tossed
• Cuisine: Mediterranean
• Diet: Vegan

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Description

A simple & delicious recipe for Farro Tabbouleh Salad, made with finely chopped summer tomatoes, cucumbers, fresh herbs, lemon and olive oil. Vegan! This keeps well and is a great make-ahead salad for the workweek or large gatherings.

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Ingredients

Units USM Scale 1/2x1x2x

• 4 cups cooked farro ( see notes) or sub other grains (quinoa, wild rice, wheat or rye berries)
• 1 large bunch Italian parsley, chopped, tender stems OK
• 1/4 cup mint, chopped ( or basil)
• 1 english cucumber, diced
• 1 pound cherry tomatoes, cut in half (or use conventional or heirloom tomatoes, diced)
• 1/3 cup red or white onion, very finely diced
• 1/4 cup olive oil
• 1/8 cup lemon juice, more to taste ( 1 extra-large lemon)
• 3/4 teaspoon kosher salt, more to taste
• optional additions: feta cheese, kalamata olives, chickpeas

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Instructions

1. Place cooked, cooled farro in a large bowl along with parsley, mint ( or basil) cucumber, tomatoes and onions, and give a stir.
2. Drizzle with olive oil and lemon.
3. Add salt a little at a time, stirring and tasting. If you cooked your farro in salted water, you may need less, if not, you may need more. If adding feta, remember this add both tang and salt, while kalamatas add salt. Get the balance between lemon and salt to your liking. Enjoy!

This is a great make-ahead salad for lunches during the workweek- it keeps up to 4 days.

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Notes

Cook 2 cups dry farro in a large pot of salted boiling water, like you would pasta. Add a splash of vinegar and a bay leaf for flavor. Cook until tender ( 30-40 minutes) drain and cool. Yeilds about 4 cups.

Nutrition

• Serving Size: 1 cup
• Calories: 213
• Sugar: 1.6 g
• Sodium: 28.6 mg
• Fat: 7.8 g
• Saturated Fat: 1.1 g
• Carbohydrates: 34.7 g
• Fiber: 6.5 g
• Protein: 4.6 g
• Cholesterol: 0.2 mg

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