In a world brimming with fast-food fixes and elaborate recipes, sometimes the simplest ingredients come together to create the most satisfying dishes. Enter the Wholesome Mediterranean Farro Salad with Creamy Hummus Delight-a vibrant medley that celebrates the rich flavors and wholesome goodness of the Mediterranean basin. This recipe marries the nutty, chewy texture of farro with the silky smoothness of hummus, draped in fresh vegetables, herbs, and a zesty lemon drizzle. More than just a salad, it’s a nourishing experience that invites you to savor health and taste in every colorful bite. Whether you’re seeking a refreshing lunch,a light dinner,or a crowd-pleasing side,this Mediterranean marvel promises to delight your palate and fuel your body with nature’s finest.
Wholesome Mediterranean farro Salad with Creamy Hummus Delight is an inviting party of Mediterranean flavors and textures combined in one vibrant dish. This salad brings together nutty farro, fresh herbs, crisp vegetables, and a luscious homemade hummus dressing that transforms a simple bowl into a nourishing, soul-satisfying experience. Inspired by the timeless Mediterranean diet and personal journeys through sun-drenched coastal markets, this recipe highlights how wholesome ingredients can elevate everyday meals.
Prep and Cook Time
- Preparation: 20 minutes
- Cooking: 25 minutes
- Total time: 45 minutes
Yield
serves 4 generously as a main or 6 as a vibrant side salad.
Difficulty Level
Easy – perfect for both beginners and seasoned cooks wanting to add wholesome Mediterranean charm to their table.
Ingredients
- 1 cup pearled farro, rinsed and drained
- 2 ½ cups vegetable broth (for cooking farro)
- 1 cup cherry tomatoes, halved
- 1 medium cucumber, diced
- ½ red onion, finely chopped
- ½ cup Kalamata olives, pitted and sliced
- ½ cup crumbled feta cheese (optional)
- ¼ cup fresh parsley, chopped
- ¼ cup fresh mint leaves, chopped
- For the Creamy hummus Dressing:
- ½ cup classic hummus (store-bought or homemade)
- 3 tbsp extra-virgin olive oil
- 2 tbsp fresh lemon juice
- 1 garlic clove, minced
- 2-3 tbsp water (to thin the dressing)
- Salt and freshly ground black pepper, to taste
Instructions
- Cook the farro: In a medium saucepan, combine the rinsed farro with vegetable broth. Bring to a boil, then reduce heat to a simmer. Cover and cook until tender but chewy, about 20-25 minutes. Drain any excess liquid, fluff with a fork, and set aside to cool.
- Prepare the vegetables: While the farro cooks, halve the cherry tomatoes, dice the cucumber, finely chop the red onion, and slice the Kalamata olives. Place them into a large mixing bowl.
- Make the creamy hummus dressing: In a small bowl, combine the hummus, olive oil, fresh lemon juice, minced garlic, and water. Whisk gently until smooth and creamy. Adjust thickness by adding more water if needed. Season with salt and pepper to taste.
- Combine salad ingredients: Add the cooled farro to the bowl with the vegetables. Toss gently together with the chopped parsley and mint.
- Dress and toss: Pour the creamy hummus dressing over the salad. Toss gently but thoroughly to coat all ingredients with the luscious dressing.
- Add finishing touches: Sprinkle crumbled feta cheese on top for a salty contrast and an extra layer of creaminess.
- Chill (optional): For optimal flavor, cover and refrigerate the salad for 30 minutes before serving. this allows the flavors to marry beautifully.
Chef’s Notes and Tips for Success
- Substitutions: Swap pearled farro for hulled farro for a chewier texture or quinoa for a gluten-free option.
- Hummus variety: Use roasted red pepper or garlic hummus to add unique flavor twists to the dressing.
- Make ahead: Prepare the farro and chop vegetables up to a day in advance. Store separately to maintain freshness.
- Balancing flavors: If the salad tastes flat after chilling, add a splash of lemon juice or a bit more olive oil before serving.
- Protein boost: Add grilled chicken, chickpeas, or tofu cubes to transform this salad into a hearty main course.
Serving Suggestions
Serve your Mediterranean farro salad chilled or at room temperature. Garnish with additional fresh herbs like basil or oregano for vibrant color. A sprinkle of za’atar or toasted pine nuts adds welcoming crunch and aromatic depth. Pair with warm pita bread or alongside grilled fish for a balanced Mediterranean feast.This salad shines on summer picnic spreads or as a rapid lunch packed with wholesome energy.
| Nutrient | Per Serving (approx.) |
|---|---|
| Calories | 320 kcal |
| Protein | 10g |
| Carbohydrates | 40g |
| Fat | 12g |
Discover more wholesome Mediterranean dishes like this one in our Mediterranean recipes collection. For a deeper understanding of hummus’s health benefits, visit healthline’s expert article.
Q&A
Wholesome Mediterranean Farro Salad with Creamy Hummus Delight - Q&A
Q1: What makes this mediterranean farro salad truly wholesome?
A1: It’s all about the balance of nutrient-packed ingredients! Farro, an ancient grain, provides a hearty dose of fiber and protein, while fresh veggies like cucumbers, cherry tomatoes, and bell peppers add vibrant antioxidants and crunch. Toss in lemony herbs and a drizzle of olive oil, and you’ve got a salad that’s as nourishing as it is indeed delicious.Q2: Why choose farro over other grains for this salad?
A2: farro isn’t just a pretty ancient grain – it boasts a nutty flavor and chewy texture that stands out from quinoa or rice. Plus, it’s loaded with fiber, iron, and magnesium, making it a satisfying base that keeps you energized and full longer.
Q3: What’s the secret behind the “Creamy Hummus Delight” dressing?
A3: This dressing is a fusion of classic Mediterranean magic and creamy decadence! Instead of a typical vinaigrette, hummus adds a luscious, velvety texture and rich protein.When blended with a splash of lemon juice, garlic, and perhaps a hint of tahini, it transforms your salad into a creamy, dreamy dish without relying on heavy dairy.
Q4: Can this salad be made ahead for meal prep?
A4: Absolutely! farro salad actually improves in flavor after a few hours as the ingredients mingle.store the farro and chopped veggies separately, and whip up the creamy hummus dressing fresh or keep it in an airtight container. Combine before serving for a quick, wholesome meal anytime.
Q5: Is this salad suitable for special diets like vegan or gluten-free?
A5: This recipe is naturally vegan, celebrating plant-based goodness without compromise. However, farro is a wheat grain, so it’s not gluten-free. For gluten-free adaptations,quinoa or millet can make excellent substitutes while maintaining that satisfying texture.Q6: How can I customize this salad for extra protein or crunch?
A6: Love nuts? Toss in toasted pine nuts or walnuts for a buttery crunch.For more protein, add chickpeas or grilled chicken for non-vegans. A sprinkle of feta cheese also harmonizes beautifully with the mediterranean vibe if you’re not strictly vegan.
Q7: What occasions is this salad perfect for?
A7: From summer picnics to cozy lunches and light dinners, this salad shines anywhere. Its vibrant flavors and wholesome ingredients make it a crowd-pleaser at potlucks, a nutritious office meal, or a refreshing complement to grilled dishes at Mediterranean feasts.
Q8: Any tips to elevate the flavors even further?
A8: Fresh herbs are your friends! Parsley, mint, or basil bring brightness and an herbaceous kick. Don’t skimp on the lemon juice or a dash of sea salt to make the flavors pop. And a sprinkle of sumac or za’atar can add an exotic twist that transports your taste buds straight to the Mediterranean coast.
Final Thoughts
As you savor each bite of this Wholesome Mediterranean Farro Salad with Creamy Hummus Delight, you’re not just enjoying a meal-you’re embracing a vibrant tapestry of flavors and traditions that have nourished cultures for centuries. This salad is more than a dish; it’s a celebration of wholesome ingredients working in harmony, delivering both comfort and vitality in every forkful.Whether served as a refreshing lunch, a hearty side, or a fulfilling main, it invites you to experience the Mediterranean’s timeless appeal right at your table. So next time you crave something nourishing yet exciting, let this farro and hummus duo be your go-to inspiration-simple, satisfying, and wonderfully wholesome.
