Recipe

Zesty Tangy Farro

A bright, punchy farro bowl with lemon, pickled onions, herbs, and crispy chickpeas. Cozy grain energy, but with a wake-up call.

By Matt Campbell

•

4.8

A bowl of zesty farro salad with chickpeas, pickled red onions, herbs, and crumbled feta on a wooden table in natural light

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Farro is my go-to grain when I want something that eats like comfort food but still feels fresh. It is chewy, nutty, and sturdy enough to handle aggressive dressing. And this one is aggressive in the best way: lemon, vinegar, mustard, and a little honey to round the corners.

This recipe lands right in the sweet spot for weeknight dinner, meal prep, or “I need to bring something that looks impressive” situations. It is zesty, tangy, and loaded with texture: crisp chickpeas, crunchy cucumbers, juicy tomatoes, and a little salty feta that makes you do the mid-bite pause.

Quick heads up: farro is wheat (hello, gluten) and feta brings dairy. Both are easy swaps if you need them.

A saucepan of simmering farro with a fine-mesh strainer and lemon halves nearby on a kitchen counter

Why It Works

Big flavor with basic ingredients: Lemon, red wine vinegar, Dijon, garlic, and olive oil do the heavy lifting.
Texture for days: Chewy farro, crispy chickpeas, and crisp veg keep every bite interesting.
Holds up in the fridge: Farro does not get sad and soggy like some greens. It actually gets better after a few hours.
Flexible: Make it vegetarian as written, or add chicken, shrimp, or salmon without changing a thing.

Yield: Makes about 4 servings, roughly 4 to 5 cups of salad total, depending on add-ins.

Pairs Well With

Lemon Garlic Roasted Chicken
Creamy Tomato Soup
Parmesan Roasted Asparagus
Toasted Sourdough and Herb Butter

Storage Tips

Refrigerator: Store in an airtight container for up to 4 days. If you know you will be eating it across multiple days, keep the cucumbers, herbs, and chickpeas separate and mix them in right before serving for maximum crunch and brightness.

Make-ahead tip: The farro can be cooked up to 3 days ahead. Toss it with a teaspoon of olive oil and a pinch of salt so it does not clump.

Freezing: I do not recommend freezing the finished salad. You can freeze cooked farro alone for up to 2 months, then thaw and build the salad fresh.

Reviving leftovers: Cold farro loves a quick refresh. Add a squeeze of lemon, a pinch of salt, and a drizzle of olive oil. Taste again. Repeat if necessary.

Common Questions

Do I have to use farro?

Nope. This dressing works with quinoa, barley, brown rice, or even couscous. Farro is just the chewy, cozy MVP.

What kind of farro should I buy?

Pearled farro cooks the fastest and is easiest for weeknights. Semipearled is a nice middle ground. Whole farro takes longer and sometimes benefits from an overnight soak. If your package says 10 to 15 minutes, it is likely quick-cook or pearled, but always trust the package directions.

Can I make this gluten-free?

Farro is wheat, so it is not gluten-free. Swap in quinoa or brown rice and you are good.

How do I keep the chickpeas crispy?

Dry them like you mean it before roasting, and let them cool on the sheet pan. For storage, keep them separate and sprinkle on right before serving (best), or store in a container with the lid slightly cracked for a few hours. Also, roast until crisp, not just until the timer goes off.

Is this served hot or cold?

Either. Warm farro plus cool crunchy veg is a great contrast. For meal prep, it is excellent straight from the fridge.

Any quick diet notes?

This has gluten (farro) and dairy (feta). For dairy-free, skip feta or swap in a dairy-free alternative.

Matt Campbell

I have always had a huge passion for the culinary arts, people, working as a team, and so on. I wanted to pursue my love for cooking initially at Virginia Commonwealth University with a culinary arts degree; however, I instead decided to apply myself and acquire more practical skills. My end goal is to eventually open my own restaurant or similar establishment.

Kitchen Essentials

Medium saucepan
Fine-mesh strainer
Sheet pan
Parchment paper (optional)
Mixing bowl (large)
Small jar or bowl for dressing
Microplane or zester (optional but great for lemon zest)
Chef’s knife and cutting board

This farro recipe started as a “use what you have” dinner when my fridge had one lonely lemon, a half jar of pickled onions, and exactly zero motivation for anything complicated. I cooked farro, roasted chickpeas because I needed crunch, then made a dressing that was basically my mood that day: bright, tangy, and not here to be ignored.

Now it is my default when I want something that feels like a real meal but does not trap me in the kitchen. Also, it is the kind of bowl that makes you look like you have your life together, even if you ate it standing up next to the sink. Been there.

Zesty Tangy Farro

(4.8 Reviews)

Prep Time 15 mins

Cook Time 30 mins

Total Time 45 mins

Servings 4

Ingredients

For the farro

1 cup farro (pearled preferred)
3 cups water or low-sodium vegetable broth (plus a splash more if needed)
1 teaspoon kosher salt (if using water)

Note: Semipearled and whole farro typically take longer than pearled. Follow your package for timing and liquid.

For the crispy chickpeas

1 (15-ounce) can chickpeas, drained, rinsed, and thoroughly dried
1 tablespoon olive oil
1 teaspoon smoked paprika
1/2 teaspoon ground cumin
1/2 teaspoon kosher salt
Black pepper, to taste

For the zesty tangy dressing

Zest and juice of 1 large lemon (about 3 tablespoons juice)
2 tablespoons red wine vinegar
1 tablespoon Dijon mustard
1 tablespoon honey or maple syrup
1 small garlic clove, finely grated or minced
1/3 cup extra-virgin olive oil
3/4 teaspoon kosher salt, plus more to taste
Black pepper, to taste
Pinch of red pepper flakes (optional)

For the mix-ins

1 cup cucumber, diced
1 cup cherry tomatoes, halved
1/2 cup pickled red onions (store-bought or homemade)
1/2 cup crumbled feta
1/2 cup chopped fresh parsley
1/4 cup chopped fresh mint or dill (or a mix)

Optional add-ins

1 avocado, diced
2 cups arugula
1 cup shredded rotisserie chicken
1/2 cup toasted almonds or pistachios

Instructions

Cook the farro. Rinse farro in a fine-mesh strainer. Add farro and water or broth to a medium saucepan and bring to a boil. Reduce to a steady simmer and cook uncovered, stirring once or twice, until tender but still pleasantly chewy, 20 to 35 minutes for pearled farro (check your package). If the pan looks dry before it is done, add a splash of water. If there is liquid left at the end, drain it. If not, just fluff and let it cool for 5 minutes.
Roast the chickpeas. Heat oven to 425°F with a rack in the middle. Line a sheet pan with parchment if you want easier cleanup (optional). In a bowl, toss the dried chickpeas with olive oil, smoked paprika, cumin, salt, and pepper. Spread on the sheet pan in a single layer. Roast 25 to 35 minutes, shaking the pan halfway, until browned and crisp. Let cool on the pan so they stay crunchy.
Make the dressing. In a small jar or bowl, combine lemon zest and juice, red wine vinegar, Dijon, honey, garlic, salt, pepper, and red pepper flakes if using. Whisk (or shake) while slowly adding the olive oil until glossy and emulsified. Taste. You want it bright. Adjust with more lemon, vinegar, or salt as needed.
Assemble. In a large bowl, toss warm farro with about two-thirds of the dressing. Add cucumber, tomatoes, pickled onions, parsley, and mint or dill. Toss again.
Finish like you mean it. If you want feta a little creamy and melty, fold it in now while the farro is still warm. If you want it crumblier and more distinct, let the farro cool for 10 minutes first, then fold it in. Top with crispy chickpeas right before serving so they keep their crunch. Drizzle with remaining dressing to taste.
Serve. Eat as-is, pile into meal prep containers, or turn it into a bigger dinner with arugula and a protein on top.

A large mixing bowl of farro salad being tossed with lemony dressing and fresh herbs with a wooden spoon

Nutrition information is estimated.

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