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My Mediterranean kale and farro salad is so good!
I’m always looking for ways to mix up my usual salad routine, and this Mediterranean Kale and Farro Salad has been one of my favorites lately. It’s actually served warm! I’m obsessed with the combo of kale, farro, goat cheese, and cherry tomatoes. It’s seriously so good!
And if you’ve never cooked with farro before, don’t worry, I hadn’t either until recently. It’s a Mediterranean whole grain with a texture kind of like brown rice. You can find it at most grocery stores, and it cooks up just like rice, too. I love making a big batch and using it for easy meals all week.
Happy Cooking!
– Yumna
Farro Salad Ingredients
- Pearled farro: Pearled farro because it cooks quickly. You could also use semi-pearled or whole-grain farro, but the cooking time will be longer.
- Kale: I used curly kale for this salad, but Lacinato or even baby kale will work.
- Goat cheese: Swap for feta cheese if you prefer.
- Cherry tomatoes: Use sun-dried tomatoes if you are making this outside of tomato season.
- Shallots: Shallots add sweetness and a zesty bite. If you don’t have shallots, use red onion or green onions.
For the Lemon vinaigrette
- Lemon juice: Fresh lemon juice is best. Other citrus juice like orange or grapefruit or a mix of both will add a nice flavor as well.
- Olive oil: I like extra virgin olive oil for dressings, but light olive oil or even avocado oil can be used.
- Fresh garlic: Use more or less depending on your taste preferences.
- Spices: Dried oregano adds a nice flavor to the vinaigrette, but you could also use dried thyme or basil. Salt and pepper are a must!
Popular Additions
- Add in some chickpeas. Add one (15 ounce) can of drained and rinsed chickpeas for added protein.
- Add in some roasted chicken or shrimp. This salad makes a great light meal on its own, but if you’re looking to add some protein, grilled chicken or shrimp would be delicious additions!
- Try adding herbs. Parsley or cilantro would be a great way to add some additional freshness to the salad.
- Add texture with with nuts. Chopped pistachios or almonds are a great way to finish this dish.
- Add sweetness. You know I love dates! Add a little sweetness to balance the savory notes by adding 5 to 6 pitted and chopped dates.
How to Make Farro Salad
Recipe Tips
- Check your farro type. Farro is available in several different forms: whole, semi-pearled, and pearled. I like using pearled farro in this recipe, but if you have semi-pearled or whole farro, you can still use it! Just be aware that your cooking time will increase: whole farro will take closer to 40 minutes before it’s cooked through.
- Massage the kale. Raw kale can be fibrous and abrasive to eat, but massaging it with the dressing, which has acid from the lemon juice, will break down some of those fibers and make it more tender!
- Dress the farro while warm. Add the farro to the bowl while it is still warm will allow it to absorb much more flavor from the dressing.
- Add aromatics or stock. Simmer the farro with aromatics like bay leaves or garlic. Or, use vegetable or chicken stock to cook the farro for more flavor and protein.
Serving Ideas
More Mediterranean Salad Recipes:
- Turmeric Yellow Rice Salad
- Chicken Shawarma Salad Bowl
- Vegan Bulgar Salad
- Mediterranean Chicken Salad
- Mediterranean Potato Salad
- Easy Chopped Salad
- Mediterranean Pasta Salad
If you try this Kale Farro Salad recipe or any other recipe on Feel Good Foodie, then don’t forget to rate the recipe and leave a comment below! It helps others who are thinking of making the recipe. We would love to hear about your experience making it. And if you snapped some shots, share it on Instagram so we can repost on Stories!
Kale Farro Salad Recipe
This Mediterranean Kale Farro Salad has goat cheese, tomatoes, fresh kale, and lemon dressing, for a warm or cold farro salad!
Ingredients
- 1 cup farro pearled, uncooked
- ½ teaspoon salt plus additional for salting the cooking water
- ¼ cup olive oil
- 3 tablespoons lemon juice
- 1 garlic clove minced
- ¼ teaspoon oregano
- ¼ teaspoon black pepper
- 2 cups kale chopped
- 1 cup grape tomatoes halved
- ¼ cup goat cheese crumbled
- 1 small shallot halved lengthwise and thinly sliced
Instructions
- Place the farro into a fine-meshed sieve and rinse under cold running water for about 30 seconds, swishing with one hand. Drain.
- Bring a small pot of heavily salted water to a boil over medium-high heat. Add the farro and return the water to a boil, then lower the heat to medium-low and cover. Simmer the farro, stirring occasionally, until tender, 15-20 minutes (the cooked grain will still have a slight chew to it, similar to al dente pasta). When the farro is cooked, drain and allow it to cool.
- While the farro is cooking, whisk the olive oil with the lemon juice, minced garlic, salt, dried oregano and black pepper in a large bowl. Add the chopped kale to the bowl and use your hands to massage the dressing into the kale until the kale softens slightly.
- Add the farro on top of the kale along with the halved tomatoes, crumbled goat cheese and sliced shallots. Toss gently to combine and serve immediately or refrigerate for a colder salad.
Notes
Storage: Store any leftover salad in an airtight container in the fridge for up to 4 days. Eat is cold straight out of the fridge or warm it on the stovetop.
Nutrition
Calories: 352kcal, Carbohydrates: 43g, Protein: 8g, Fat: 17g, Saturated Fat: 4g, Polyunsaturated Fat: 2g, Monounsaturated Fat: 11g, Cholesterol: 7mg, Sodium: 356mg, Potassium: 307mg, Fiber: 9g, Sugar: 2g, Vitamin A: 1521IU, Vitamin C: 20mg, Calcium: 72mg, Iron: 2mg
Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used.
Cuisine Mediterranean
Yum! And so easy! (And healthy!)
Thank you so much, Pamela!
Love this salad… Sooo Good!!
Thank you so much!
Yum! Made it today for lunch, delicious!
So glad you enjoyed it!