In this post, Apronese would like to share with you a brand new salad recipe, it’s Mediterranean Farrow salad. This salad is pretty quick to prepare and you can keep the ingredients in the fridge all week. Read on to see how to make it!

What is Farro?

Farro is an ancient grain with a delightfully chewy texture and nutty flavor. It’s packed with protein and fiber, but has a neutral flavor.

Farro isn’t quite as popular in the U.S., so try to find it at health food stores or international markets.

How to Cook Farro?

Farro is easy to cook. Just boil it in water until tender. It’s best to make a batch of Farro to use throughout the week, so that you don’t have to cook it fresh every night.

For detailed cooking instructions, check out on how to cook Farro.

Can I Use a Different Grain?

Sure you can! If you don’t like Farro or can’t find it in your area, you can use bulgur (cracked wheat), couscous, brown rice, or even quinoa instead of the Farro.

Mediterranean Farro Salad Recipe

Mediterranean Farro Salad Recipe

This Mediterranean salad is packed with flavor, texture, and nutrients.

Author: Beth

Prep Time: 15 mins / Cook Time: 5 mins / Total Time: 20 mins

Servings: 4



  • 1/3 cup tahini ($1.13)
  • 1/3 cup water ($0.00)
  • 1/4 cup lemon juice ($0.18)
  • 2 cloves garlic, minced ($0.16)
  • 1/2 tsp ground cumin ($0.05)
  • 1/4 tsp cayenne pepper ($0.03)
  • 1/2 tsp salt ($0.02)

Spiced Chickpeas

  • 1 15oz. can chickpeas ($1.15)
  • 1 tbsp olive oil ($0.12)
  • 1/2 tsp smoked paprika ($0.05)
  • 1/4 tsp garlic powder ($0.03)
  • 1/8 tsp cayenne pepper (optional) ($0.02)
  • Freshly cracked black pepper (10-15 cranks of a mill) ($0.03)
  • Salt to taste ($0.02)


  • 3 cups cooked Farro (or other grain) ($1.49)
  • 2 Roma tomatoes ($1.39)
  • 1 cucumber ($0.99)
  • 1/4 bunch fresh parsley ($0.79)


  • To make the dressing, combine the tahini, water, lemon juice, minced garlic, cumin, cayenne, and salt in a blender. Blend until smooth. Set the dressing aside until ready to use (keep in the refrigerator for up to 5 days).
  • Rinse and drain the chickpeas in a colander. Heat the olive oil in a non-stick skillet over medium heat. Once hot add the drained chick peas. Sprinkle the smoked paprika, garlic powder, cayenne pepper (if using), and some freshly cracked pepper over top. Stir the chickpeas to coat in the spices, then continue to sauté for about five minutes, or until the outside of the chickpeas are slightly browned and blistered. Season with salt to taste.
  • Chop the tomatoes, cucumber, and parsley. Place about 3/4 cup cooked Farro in each bowl, then top with chopped tomato, chopped cucumber, spiced chickpeas, and a large pinch of chopped parsley. Drizzle the dressing over top and serve.


Serving: 1 Serving ・ Calories: 467.88 kcal ・ Carbohydrates: 64.38 g ・ Protein: 16.4 g ・ Fat: 18.53 g ・ Sodium: 889.9 mg ・ Fiber: 13.3 g

The nutritional values shown here are only estimates. Please see our nutrition disclaimer.

How to Make Mediterranean Farro Salad – Step-by-step Photos

Tahini Dressing in a blender
Step 1: Make the dressing first so that the flavors have a few minutes to mingle. Add 1/3 cup tahini (sesame seed paste), 1/3 cup water, 1/4 cup lemon juice, 2 cloves of garlic (minced), 1/2 tsp cumin, 1/4 tsp cayenne pepper, and 1/2 tsp salt to a blender.

Blend until smooth. Set the dressing aside, or refrigerate for longer storage (up to five days).
Chopped tomato cucumber, and parsley on a cutting board
Step 2: Dice two roma tomatoes and one cucumber. Roughly chop about 1/4 bunch parsley (I only chopped a small amount of parsley in the photo).
Rinsed Chickpeas in a colander
Step 3: Rinse and drain a 15oz. can of chickpeas.
Sautéed Spiced Chickpeas in a skillet

Step 4: Heat 1 tbsp olive oil in a non-stick skillet and heat over a medium flame. Add the chickpeas, 1/2 tsp smoked paprika, 1/4 tsp garlic powder, 1/8 tsp cayenne (optional), and some freshly cracked pepper (about 10-15 cranks of a mill).

Stir to coat the chickpeas in oil and spices.

Continue to sauté the chickpeas until they get slightly brown and blistered on the outside (about 5 minutes).

Season with salt to your liking.

Mediterranean Farro Salad Recipe

Step 5: Begin to assemble the bowls by placing about 3/4 cup cooked Farro in each bowl, then topping with some diced tomato, cucumber, spiced chickpeas, and a sprinkle of the chopped parsley.

Mediterranean Farro Salad Recipe

Then drizzle the tahini dressing over top and serve!

Check out more Farro recipes here:

  • Smoked Sausage with Peppers and Farro
  • Banana Nut Breakfast Farro

Refresh your salad recipe with this brand new salad. Follow Apronese for more updates!