Mediterranean Kale & Farro Salad

5 from 10 votes

Mediterranean Kale & Farro Salad - Tangy goat cheese, juicy tomatoes, fresh kale and lemon dressing come together for the perfect warm or cold farro salad!

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This Mediterranean kale and farro salad is perfect for a light, healthy lunch or dinner. The combination of fresh kale, nutty farro, tangy goat cheese, and juicy cherry tomatoes makes for a delicious and satisfying meal. I may be biased, but I can’t help but say this is the best farro salad! So if you’re looking for a tasty new warm salad recipe to try out, then be sure to give this one a go!

Overhead shot of farro salad in large white serving dish.

Farro is a nutty, whole grain that is popular in Mediterranean cuisine. It’s a great source of fiber and protein, and it has a chewy texture that makes it perfect for salads. Kale is another nutrient-rich ingredient that provides plenty of vitamins A, C, and K. And last but not least, goat cheese is a delicious way to add some creaminess and tanginess to the salad. The combination of the lemon vinaigrette with the three is just Ah-Mazing!

why you’ll love this Mediterranean farro salad

  • Bright flavors. The combination of fresh kale, tart goat cheese, and juicy cherry tomatoes is simply delicious. The burst of lemon from the dressing ties everything together perfectly.
  • Easy to make. This farro salad comes together quickly and easily. You won’t spend all day in the kitchen chopping veggies. It’s super simple to make, and requires very little prep work. Perfect for busy weeknights or even meal prep!
  • Healthy and nutritious. Packed with nutrients from kale, farro, and goat cheese, the salad is a great way to get your greens in!
  • Can be served cold or warm. This salad can be enjoyed either cold or warm, depending on your preference.

Ingredients You’ll Need To Make This Warm Farro Salad

This farro salad is straightforward, with only 5 main ingredients for the salad itself and a few extra ones for the lemon dressing, most of which you likely have on hand already!

For the Farro Salad

  • Pearled farro: I like to use 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 you can use any type of kale you like.
  • Goat cheese: Goat cheese is my cheese of choice for this salad, but you could also use feta cheese.
  • Cherry tomatoes: I used cherry tomatoes because they’re in season, but you could also use grape or sun-dried tomatoes.
  • Shallots: Shallots add a nice sweetness and some texture to the salad. If you don’t have shallots, you could use red onion or green onions.

For the Lemon vinaigrette

  • Lemon juice: I like to use fresh lemon juice for this vinaigrette, but you could also use bottled lemon juice.
  • Olive oil: I used extra virgin olive oil, but you could also use light olive oil.
  • Fresh garlic: I used one clove of garlic, but you could use more or less depending on your preference.
  • 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!
Ingredients for recipe: cherry tomatoes, olive oil, farro, kale, garlic, shallot, lemon, spices.

How to make The best farro salad

  1. Add the olive oil with the lemon juice, minced garlic, salt, dried oregano, and black pepper in a large bowl.
  2. Whisk until well combined.
  3. Add the chopped kale to the bowl on top of the whisked dressing.
  4. Use your hands to massage the dressing into the kale until the kale softens slightly.
  5. Add the farro on top of the kale along with the halved tomatoes, crumbled goat cheese, and sliced shallots.
  6. Toss gently to combine.
6 image collage showing how to make the dressing in one bowl and then combining salad ingredients in one bowl.

Tips for making farro goat cheese salad

  1. 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.
  2. 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! Use both hands to massage the kale until the kale turns slightly darker in color and feels less stiff. If you’re in any doubt about whether it’s ready or not, eat a piece. If it still feels rigid and fibrous, massage it for another 30 seconds, then test again.
  3. Cool the farro. Warm salads taste delicious and hearty, but if you’re not looking for a warm salad, make sure to take the time to cool the farro or at least bring it to room temperature. It will cool faster if you transfer it from the pot to a wide shallow bowl.
  4. Add aromatics or stock. Simmer with aromatics like bay leaves or garlic, vegetable or chicken stock for boasted flavor or added protein.

popular substitutions & additions

  • Switch the goat cheese out for feta. Both goat cheese and feta are tangy and salty, but if you can’t find goat cheese or just aren’t a fan, then feta is a great substitution!
  • Add in some chickpeas. Chickpeas are a popular addition to Mediterranean salads. They add a nice dose of protein and make the salad more filling.
  • Use whatever greens you have on hand. If you don’t have kale, feel free to use spinach or arugula instead.
  • 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.

what to serve/pair with your Kale & Farro Salad

how to store & reheat farro salad

Store any leftover salad in an airtight container in the fridge. When you’re ready to eat it, reheat it in the microwave or on the stove until warmed through. If you use the microwave, be sure to watch it closely to avoid drying out the farro.

How long will this kale farro salad last in the fridge?

This salad will keep for three to four days before the kale starts to wilt and the flavors start to fade. If you want it to last longer, I would recommend storing the dressing separately from the salad and only adding it when you’re ready to eat. That way, the salad will last five to six days without losing too much flavor or texture.

Frequently asked questions

Is farro gluten-free?

No, unfortunately, farro is not gluten-free. If you’re looking for a gluten-free option, quinoa would be a good substitution! Just make it per the instructions on the package since cooking times can vary.

Can I use pre-cooked farro?

Yes, you can use pre-cooked farro to make this salad! Just be sure to follow the package instructions for reheating it. You’ll want to add the cooked farro to the pan with a little bit of water, so it doesn’t dry out.

Can I make this farro salad vegan?

Yes! Just omit the goat cheese or use a vegan goat cheese sub, and you’ll have a delicious vegan salad. You could also add in some roasted tofu or tempeh for a protein-packed vegan meal.

Farro salad served in a large white bowl with a small bowl of goat cheese crumbles.

That’s it! I hope you enjoy this Mediterranean kale and farro salad with tangy goat cheese! Don’t forget; you can customize this salad however you like by adding in your favorite ingredients or some of my popular substitutions and additions listed above! And if you’re looking for something to pair with your salad, check out the recipes listed above as well. If you try it, be sure to let me know how it turns out in the comments below. Happy cooking!

More Mediterranean salad recipes:

If you try this feel good 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

Mediterranean Kale & Farro Salad – Tangy goat cheese, juicy tomatoes, fresh kale and lemon dressing come together for the perfect warm or cold farro salad!
5 from 10 votes
Servings 4 servings
Course Salad, Side Dish
Calories 360
Prep Time 10 mins
Cook Time 20 mins
Total Time 30 mins

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 dried oregano
  • ¼ teaspoon black pepper
  • 2 cups chopped kale
  • 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: 360kcal, Carbohydrates: 44g, Protein: 9g, Fat: 18g, Saturated Fat: 4g, Polyunsaturated Fat: 2g, Monounsaturated Fat: 11g, Cholesterol: 7mg, Sodium: 368mg, Potassium: 387mg, Fiber: 10g, Sugar: 3g, Vitamin A: 3818IU, Vitamin C: 41mg, Calcium: 130mg, Iron: 2mg

Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used.

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Overhead shot of farro salad in large white serving dish.

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