Mediterranean Farro Salad | Vegan + Tofu “Feta”

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This Mediterranean Farro Salad is hearty, veggie-packed, and bursting with Mediterranean flavor. A delicious salad that’s filling enough to be a side or the main course! Vegan & Nut-Free.

Sometimes all I’m craving is a salad, but with LOTS of toppings—not that boring side salad you get from a restaurant with nothing on it besides stale croutons! I want a salad that is super hearty and satiating, leaving me feeling full without being tired or weighed down afterward.

This Mediterranean Farro Salad is far from being that boring side salad! This wholesome dish is loaded up with crunchy fresh veggies, tangy marinated tofu, and an easy-to-make dressing that’s bursting with Mediterranean flavor!

Close-up photo of Mediterranean Farro Salad in white bowl with gold fork. A white linen and another bowl of salad are off on the left hand corner

INGREDIENTS + INSPIRATION

Ingredients for Mediterranean Farro Salad in small white bowls on marble countertop. Clockwise text labels read cucumber, basil, farro, oregano, garlic powder, olive oil, arugula, sun-dried tomatoes, lemon, and super-firm tofu

This salad is inspired by the fresh flavors of the Mediterranean – cuisine known for achieving the perfect balance of hearty & ingredients, but with bright and delicate flavors. Super-firm tofu gets marinated in a mixture of extra virgin olive oil, fresh lemon juice, and oregano to take on a feta-like flavor! And what would a Mediterranean salad be without that olive oil?! It adds a creaminess and undeniable deliciousness that is quite famous throughout the Mediterranean! We’ll also add a handful of chewy sun-dried tomatoes for a tangy bite, as well as some crunchy arugula greens to balance out all of the flavors and add a hint of pepperiness.

To make this salad extra filling and satisfying, we’re adding cooked farro for lots of plant-based protein! And if you’d like a gluten-free option, or just want to try some fun variations of this recipe, try using cooked quinoa or short grain brown rice instead of farro 🙂

HOW TO MAKE MEDITERRANEAN FARRO SALAD

Two photos side by side; the first photo is a small bowl of tofu cubes in an oil and spice marinade. The second photo shows a large mixing bowl of the farro, cucumber, tomatoes, tofu, and basil before mixing together

A salad with lots of components might seem like it would need lots of time and ingredients to prepare, but not this one! We’re using a little trick I learned for making the most delicious fuss-free salads: the tofu marinade doubles as the salad dressing 😉 Yup, you read that right — we’re drenching our super-firm tofu AND our salad in that delicious mixture of olive oil, lemon juice, and oregano for a true embodiment of Mediterranean flavor! All you have to do is:

  1. Add the oil, lemon juice, oregano, salt, and pepper to a bowl and whisk until emulsified. Add the tofu and stir well, then let sit to marinate for at least 15 minutes.
  2. Bring a pot of water to boil and add in the garlic powder and farro to cook until the grains are tender. Drain well and rinse until farro is cool. 
  3. Add the farro, tofu, and all of the marinade to a bowl, along with the tomatoes, cucumbers, and basil, and mix well. Add the arugula and toss to combine. Add a bit more salt and pepper, if needed.
  4. Serve immediately and enjoy

Mediterranean Farro Salad in large white bowl with wooden serving spoons

I love a fresh green salad that also fills me up. When it’s so filling that it can double as my meal, it’s my kind of salad 😉Thanks to the light greens and veggies, plus the hearty farro and tofu, this Mediterranean Farro Salad makes the perfect standalone weekday lunch, picnic fare, or lighter warm-weather dinner. If you’re looking for an even heartier meal, this would be delicious alongside my Easy Falafel Recipe. This salad is best enjoyed the day it’s made but will keep in the fridge for up to 3 days. For the freshest salad possible, store your arugula separately if you’re making this for meal prep.

Mediterranean Farro Salad in white bowl with gold fork. A white linen and another bowl of salad are off on the left hand corner

If you’re looking for more Mediterranean-inspired recipes, you’ll also love this Mediterranean Chickpea Salad, this Mediterranean Pasta Salad, and these Easy Falafel Burgers!

Finally, if you make this recipe and decide to share it on Facebook or Instagram, don’t forget to tag me @FromMyBowl + #FromMyBowl! I love seeing your delicious recreations 🙂

 

Print

Mediterranean Farro Salad

Mediterranean Farro Salad in large white bowl with wooden salad tongs. The bowl rests on a marble countertop with a folded cream linen on one side

This Mediterranean Farro Salad is hearty, veggie-packed, and bursting with Mediterranean flavor. A delicious salad that’s filling enough to be a side or the main course! Vegan & Nut-Free.

  • Author: Caitlin Shoemaker
  • Prep Time: 10 Minutes
  • Cook Time: 15 Minutes
  • Total Time: 25 minutes
  • Yield: Serves 4 to 6 1x
  • Category: Main
  • Method: Stovetop
  • Cuisine: American
  • Diet: Vegan
Scale

Ingredients

  • 1/4 cup extra virgin olive oil*
  • Juice of 1 small lemon (34 tablespoons)
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon sea salt, plus more to taste
  • Freshly ground black pepper, to taste
  • 8 ounces (225 g) super firm tofu, cut into small 1/2″ cubes
  • 1 1/2 cups dry quick-cooking farro* (around 8.8 ounces / 250 g)
  • 1 teaspoon garlic powder
  • 1 8-ounce (225 g) jar sun-dried tomatoes packed in oil, drained and chopped
  • 2 Persian cucumbers, sliced (or 1/2 of an english cucumber)
  • 1/2 cup fresh basil, finely chopped
  • 2.5 ounces (70 g) arugula

Instructions

  1. Marinate the Tofu: add the oil, lemon juice, oregano, salt, and pepper to taste to a medium bowl, then whisk until emulsified. Add the tofu to the bowl and stir well; let sit for at least 15 minutes to marinate. You can also complete this step the day before and let marinate in the fridge overnight, for the best flavor.
  2. Cook the Farro: bring a large pot of salted water to a boil and add in the garlic powder and farro; boil for 10-12 minutes, until the grains are tender. Drain well and rinse with cold water, until the farro is cool.
  3. Assemble the Salad: add the farro to a large bowl along with the tofu and all of the marinade, which will double as the dressing. Add in the tomatoes, cucumbers, and basil, then mix well. Finally, add in the arugula and toss to combine. Season with additional salt and pepper to taste, if necessary.
  4. Serve or Store: Serve immediately; If you are making this recipe for meal prep, I recommend keeping the arugula separate until serving, to prevent wilting. Leftovers will keep in the refrigerator for up to 3 days.

Notes

  • Farro: I used a quick-cooking farro for this recipe; if you farro is not quick-cooking, you may need to increase the boiling time – just cook until the grains are tender.
  • Oil: the olive oil in this recipe is meant to add a buttery flavor to the dish; if you prefer salads that are lighter on the oil, reduce the amount to 2 tablespoons
  • Arugula: if you are not a fan of arugula, swap it out for baby spinach or another chopped tender leafy green!

Keywords: farro salad, vegan farro salad, dairy free farro salad, healthy vegan grain salads

About the Author

Hey there, I’m Caitlin! I make easy-to-follow, wholesome, and budget-friendly vegan recipes that are mostly gluten-free and refined sugar-free. I’m also an avid yogi, love the great outdoors, am chocolate-obsessed, and enjoy eating almond butter straight off of the spoon.

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Comments

  1. This is my go-to salad and I recommend it to anyone trying to get into eating more veggies! Its so full of different flavours and textures so you don’t feel like you’re missing anything.

  2. I couldn’t find farro at Publix, so I opted for barley, and it still turned out great! I also assembled the salad throughout the week. Tofu feta was super great! Thanks, Caitlin!

  3. Hey Caitlin, I wanted to try this recipe this week for lunch. Should I press the tofu before marinating?
    Thank you in advance, elizabeth

    1. If you use super firm tofu, it is pre-pressed! If using extra firm I would press it first