Farro Grain Mediterranean Salad

For those of you who don't know, farro is a type of wheat often referred to as “ancient grains,” and nutritionally, they outperform brown rice and whole-grain pasta.

The tasty ancient grains deliver about the same number of calories (roughly 100 per half-cup cooked) as more traditional choices. But when it comes to protein & fiber, farro is the clear winner.

I used this brand:

and should be found in your local grocery store in the rice/quinoa aisle.

Tossed together with these other Mediterranean ingredients and you have a delicious salad perfect for a side dish or a main course:


  • Salad:

  • 1 cup uncooked farro, rinsed and drained
  • 3 cups chicken or vegetable broth
  • half of a small red onion, finely diced
  • 1 large cucumber,  finely-diced
  • 1/2 cup crumbled feta cheese
  • 2/3 cup roasted red peppers strips
  • 1/4 cup finely-chopped fresh parsley
  • Greek vinaigrette


  • Greek Vinaigrette Ingredients:

  • 1/2 of a lemon, freshly-squeezed
  • 3 Tablespoons olive oil
  • 1 Tablespoon red wine vinegar
  • A few dashes of oregano, garlic powder, salt, & black pepper


  1. Cook the farro in chicken or veggie broth according to package instructions.
  2. Remove from heat, and run under cool water.
  3. Transfer farro to a large mixing bowl, and add in remaining ingredients, including the vinaigrette.  Toss until combined.

NUTRITION: (Recipe yields 6 servings) info below for 1 serving

Calories: 214        Carbs: 21g         Fat: 11g         Protein: 6g

If you make this recipe, be sure to snap a photo and hashtag it #Fitgirlxtina. I'd love to see what you create!