Farro Salad with Edamame and Feta
Chewy, nutty farro tossed with tender edamame, salty feta crumbles, and a bright lemon-herb dressing. A fresh, hearty grain salad that works as a light lunch or vibrant side dish, ready in under 40 minutes.
For 4 servings
- boil · ~25 min
Cook the farro.
1.Bring 3 cups water and salt to a boil in a saucepan.2.Add rinsed farro, reduce heat to low, and simmer until tender but chewy (20-25 min).3.Drain any excess water and let cool slightly.TIPCook farro like pasta — use plenty of water and drain well for the best texture. - boil · ~4 min
Blanch the edamame.
1.Boil a small pot of water. Add edamame and cook until bright green and tender (3-4 min).2.Drain and immediately rinse under cold water to stop cooking. - mix · ~2 min
Make the lemon dressing.
1.In a small bowl, whisk olive oil, lemon juice, minced garlic, oregano, and black pepper.2.Set aside to let flavors meld. - mix · ~3 min
Combine the salad.
1.In a large bowl, add cooked farro, edamame, diced bell pepper, cucumber, and red onion.2.Pour dressing over and toss gently to coat.3.Fold in crumbled feta and chopped parsley.TIPFold feta in last so it stays in chunks — stirring too hard breaks it down. - serve · ~10 min
Serve at room temperature or chilled.
Let the salad sit for 5-10 minutes so the farro absorbs the dressing. Taste and adjust seasoning if needed.
TIPMake it up to a day ahead — the flavors get even better overnight.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1Cook farro like pasta in plenty of salted water, then drain well for the best chewy texture.
- 2Rinse the edamame under cold water immediately after blanching to lock in its bright green color.
- 3Deseed the cucumber before dicing to prevent the salad from becoming watery.
- 4Let the finished salad rest for 5–10 minutes so the farro absorbs the lemon dressing.
- 5Fold the feta in last to keep it in distinct, salty chunks rather than crumbling into mush.
- 6This salad tastes even better the next day — make it a day ahead for deeper flavor melding.
Adapt it for your goals.
High-protein
Double the edamame or swap half the feta for diced grilled chicken or chickpeas to boost the protein for a more filling main-dish salad.
veganVegan
Omit the feta and add a tablespoon of nutritional yeast or a handful of toasted pine nuts for umami and texture while keeping the salad fully plant-based.
low oilLow-oil
Replace half the olive oil in the dressing with a splash of the farro cooking water or extra lemon juice to reduce fat while maintaining moisture and tang.
gluten freeGluten-free
Substitute the farro with cooked quinoa or millet to make the salad gluten-free while keeping the same hearty, nutritious character.
Why this is on our healthy list.
Rich in Plant Protein
Edamame and farro together provide a solid dose of plant-based protein, supporting muscle repair and satiety.
High in Fiber
Farro is a whole grain packed with dietary fiber, which aids digestion and helps maintain steady blood sugar levels.
Good Source of Calcium
Feta cheese contributes calcium for strong bones and teeth, adding a savory punch to the salad.
Vitamins from Fresh Vegetables
Red bell pepper, cucumber, and parsley supply vitamin C, A, and antioxidants that support immunity and skin health.
Frequently asked questions
Yes, you can substitute pearled barley, spelt, or wheat berries. Adjust cooking time according to the grain's package directions for the best chewy texture.
