This Low Calorie Mediterranean Farro Salad Recipe is just 141 calories and can be made in just 20 minutes!
I love this farro recipe for Mediterranean salad as a side dish. And as a bonus, you can serve it hot or cold. So make extras for side dishes all week long!
Thanks to my low calorie (and low oil) Mediterranean salad dressing, I was able to cut 100’s of calories without sacrificing flavor of serving size.
Try this yummy sun dried tomato salad for potlucks, picnic lunches, or meal prep it for dinner sides all week long.
This Mediterranean Farro Salad Recipe is just 141 calories and can be made in just 20 minutes!
Low Calorie Mediterranean Farro Salad
What You’ll Find in this Article:
Ingredients in Healthy Mediterranean Farro Salad
This farro salad Mediterranean side dish is packed full of flavor, it never disappoints!
And it’s hard to beat a sun dried tomatoes recipe with feta. Both of the ingredients have so much flavor and add so much complexity to a salad recipe!
Shopping List for Healthy Farro Salad:
- Chicken or vegetable broth
- Uncooked farro
- Olive oil spray
- Cherry tomatoes
- Small yellow onion
- Garlic clove
- Sun-dried tomatoes
- Pine nuts
- Feta cheese
- Fresh parsley
- Homemade Greek Dressing
How to Make Healthy Farro Salad
This feta cheese salad with farro and sun-dried tomatoes makes an easy and quick side dish or lunch salad.
You can meal prep it ahead of time, it’s just as good hot as it is cold. I like to make a double batch for meal prep lunches all week.
How to Make Healthy Farro Salad:
- In a medium sauce pan, combine the farrow and broth. Stir together and cook according to the package.
- Meanwhile, heat a skillet over medium-high heat. Spray with olive oil and add the cherry tomatoes and onion.
- Cook for 5 minutes until the tomatoes start to pop. Add in the garlic, sun dried tomatoes, and pine nuts. Cook for 2-3 minutes, until the garlic is fragrant, then remove from the heat and set aside.
- When the farro is cooked to al dente, drain off any excess liquid, and cool for 10 minutes.
- Transfer farro to a large mixing bowl, along with the tomato mixture, feta, parsley and dressing. Toss well until the dressing is well distributed.
- Serve hot, or cover and refrigerate for 2 hours for a cold farro salad.
Low Calorie Mediterranean Farro Salad Recipe
This easy farro recipe makes a great side dish or main course. Farro recipes are hearty and filling, making this flavorful feta salad a great satisfying dish.
You can have 1/2 cup of farro salad for just 141 calories, or more as a main course. It’s just as good hot as it is cold, so make extras and enjoy as a meal prep cold lunch or side dish all week long.
More Low Calorie Salad Recipes:
Low Calorie Mediterranean Farro Salad
Ingredients
- 3 cups chicken or vegetable broth
- 1 cup uncooked farro rinsed and drained
- Olive oil spray
- 1 pint cherry tomatoes
- 1 small yellow onion chopped
- 1 garlic clove minced
- ¼ cup sun-dried tomatoes minced
- ⅛ cup pine nuts
- ⅓ cup feta cheese crumbled
- ¼ cup fresh parsley leaves minced
- ⅓ cup Homemade Greek Dressing
Instructions
- In a medium sauce pan, combine the farrow and broth. Stir together and cook according to the package.
- Meanwhile, heat a skillet over medium-high heat. Spray with olive oil and add the cherry tomatoes and onion.
- Cook for 5 minutes until the tomatoes start to pop. Add in the garlic, sun dried tomatoes, and pine nuts. Cook for 2-3 minutes, until the garlic is fragrant, then remove from the heat and set aside.
- When the farro is cooked to al dente, drain off any excess liquid, and cool for 10 minutes.
- Transfer farro to a large mixing bowl, along with the tomato mixture, feta, parsley and dressing. Toss well until the dressing is well distributed.
- Serve hot, or cover and refrigerate for 2 hours for a cold farro salad.
Nutrition
Nutrition and Calories in Mediterranean Farro Salad
The nutrition and calories for farro salad are based off the recipe above, in a 1/2 cup serving.
Please see the recipe card for vegan modifications. Unfortunately farro does have gluten in it, so this is not a gluten-free recipe.
Important Note: As a reminder, at Lose Weight By Eating it is my goal to make you healthier, all-natural versions of your favorite recipes… not all will be “diet worthy” depending on the diet you are on. But they will be healthier versions to help curb your cravings.
More Weight Loss Recipes:
Lose Weight By Eating Cookbooks
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Article History:
- Originally written and published September 25, 2022 by Audrey Johns
- Updated on May 18, 2023 by Audrey Johns
- Updated on September 27, 2023 by Audrey Johns