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

5 from 5 reviews

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.


  • 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


  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.


  • 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