Mediterranean Farro Salad with Spiced Chickpeas

Written by Beth - Budget Bytes

I’m experimenting with a new grain this week, farro, and the first thing I wanted to make was a salad. Farro is a delightful chewy grain with a neutral flavor that will make any salad very “meal” worthy. I decided to go a mediterranean route with tomato, cucumber, seasoned and sautéed chickpeas, and my favorite creamy (and vegan) tahini dressing. This Mediterranean Farro Salad was pretty quick to prepare and I can keep the ingredients in the fridge all week to assemble whenever I want a fresh salad.

Mediterranean Farro Salad with Spiced Chickpeas

Overhead view of a Mediterranean Farro Salad with tahini dressing, a fork on the side

What is Farro?

Farro is an “ancient grain” with a delightfully chewy texture and nutty flavor. It’s packed with protein and fiber, but has a neutral flavor, which makes it a great addition to salads, bowl meals, skillets, and more. Farro isn’t quite as popular in the U.S. as other grains, so you’re more likely to find it at health food stores or international markets.

How Do You Cook Farro?

Farro is really easy to cook. Like other grains, you simply boil it in water until tender. I suggest making a batch of farro to use throughout the week, so you don’t have to cook it fresh every night. This salad recipe assumes you have farro already cooked. For detailed cooking instructions, check my tutorial on How to Cook Farro.

Can I Use a Different Grain?

Absolutely! If you don’t like farro or can’t find it in your area, you can use bulgur (cracked wheat), couscous, brown rice, or even quinoa in place of the farro.

Close up side view of a bowl full of Mediterranean Farro Salad

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Mediterranean Farro Salad with Spiced Chickpeas

This Mediterranean Farro Salad with Spiced Chickpeas is packed with flavor, texture, and nutrients (and no animal products!). 
Author: Beth - Budget Bytes
Prep Time: 15 mins
Cook Time: 5 mins
Total Time: 20 mins
Servings: 4



  • 1/3 cup tahini ($1.13)
  • 1/3 cup water ($0.00)
  • 1/4 cup lemon juice ($0.18)
  • 2 cloves garlic, minced ($0.16)
  • 1/2 tsp ground cumin ($0.05)
  • 1/4 tsp cayenne pepper ($0.03)
  • 1/2 tsp salt ($0.02)


  • 1 15oz. can chickpeas ($1.15)
  • 1 Tbsp olive oil ($0.12)
  • 1/2 tsp smoked paprika ($0.05)
  • 1/4 tsp garlic powder ($0.03)
  • 1/8 tsp cayenne pepper (optional) ($0.02)
  • Freshly cracked black pepper (10-15 cranks of a mill) ($0.03)
  • Salt to taste ($0.02)


  • 3 cups cooked farro (or other grain) ($1.49)
  • 2 Roma tomatoes ($1.39)
  • 1 cucumber ($0.99)
  • 1/4 bunch fresh parsley ($0.79)


  • To make the dressing, combine the tahini, water, lemon juice, minced garlic, cumin, cayenne, and salt in a blender. Blend until smooth. Set the dressing aside until ready to use (keep in the refrigerator for up to 5 days).
  • Rinse and drain the chickpeas in a colander. Heat the olive oil in a non-stick skillet over medium heat. Once hot add the drained chick peas. Sprinkle the smoked paprika, garlic powder, cayenne pepper (if using), and some freshly cracked pepper over top. Stir the chickpeas to coat in the spices, then continue to sauté for about five minutes, or until the outside of the chickpeas are slightly browned and blistered. Season with salt to taste.
  • Chop the tomatoes, cucumber, and parsley. Place about 3/4 cup cooked farro in each bowl, then top with chopped tomato, chopped cucumber, spiced chickpeas, and a large pinch of chopped parsley. Drizzle the dressing over top and serve.
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Serving: 1 ServingCalories: 467.88 kcalCarbohydrates: 64.38 gProtein: 16.4 gFat: 18.53 gSodium: 889.9 mgFiber: 13.3 g
Nutritional values are estimates only. See our full nutrition disclaimer here.

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More Farro Recipes:

Front view of a bowl of Mediterranean Farro Salad  topped with tahini dressing and parsley

How to Make Mediterranean Farro Salad – Step by Step Photos

Tahini Dressing in a blender

Make the dressing first so that the flavors have a few minutes to mingle. Add 1/3 cup tahini (sesame seed paste), 1/3 cup water, 1/4 cup lemon juice, 2 cloves of garlic (minced), 1/2 tsp cumin, 1/4 tsp cayenne pepper, and 1/2 tsp salt to a blender. Blend until smooth. Set the dressing aside, or refrigerate for longer storage (up to five days).

Chopped tomato cucumber, and parsley on a cutting board

Dice two roma tomatoes and one cucumber. Roughly chop about 1/4 bunch parsley (I only chopped a small amount of parsley in the photo).

Rinsed Chickpeas in a colander

Rinse and drain a 15oz. can of chickpeas.

Sautéed Spiced Chickpeas in a skillet














Heat 1 Tbsp olive oil in a non-stick skillet and heat over a medium flame. Add the chickpeas, 1/2 tsp smoked paprika, 1/4 tsp garlic powder, 1/8 tsp cayenne (optional), and some freshly cracked pepper (about 10-15 cranks of a mill). Stir to coat the chickpeas in oil and spices. Continue to sauté the chickpeas until they get slightly brown and blistered on the outside (about 5 minutes). Season with salt to your liking. 

Assembled Farro and Vegetables in a bowl

Begin to assemble the bowls by placing about 3/4 cup cooked farro in each bowl, then topping with some diced tomato, cucumber, spiced chickpeas, and a sprinkle of the chopped parsley.

Drizzle tahini Dressing over salad in the bowl

Drizzle the tahini dressing over top.

Finished Mediterranean Farro Salad in a bowl

And now it’s time to eat! There’s so much flavor packed into this one bowl, it’s incredible.

Close up overhead view of Mediterranean Farro Salad with Spiced Chickpeas in a bowl, a fork in the center


Mediterranean Farro Salad with Spiced Chickpeas -