Mediterranean Farro Salad with Spiced Chickpeas

$7.65 recipe / $1.91 serving
by Beth - Budget Bytes
4.94 from 63 votes
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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

4.94 from 63 votes
This Mediterranean Farro Salad with Spiced Chickpeas is packed with flavor, texture, and nutrients (and no animal products!). 
Mediterranean-Farro-Salad-with-Spiced-Chickpeas-close-1
Servings 4
Prep 15 mins
Cook 5 mins
Total 20 mins

Ingredients

DRESSING

  • 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)

SPICED CHICKPEAS

  • 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)

SALAD

  • 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)

Instructions 

  • 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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Nutrition

Serving: 1ServingCalories: 467.88kcalCarbohydrates: 64.38gProtein: 16.4gFat: 18.53gSodium: 889.9mgFiber: 13.3g
Read 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

Nomnomnomnomnom… 

Mediterranean Farro Salad with Spiced Chickpeas - BudgetBytes.com
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  1. We make this probably once a month. I make 2 types of beans because my kids don’t love chickpeas but they eat everything else in the recipe. I’ve started skipping the dressing just to save time and use ranch on busy nights, but the dressing is great too! Thanks for a great, filling meat free recipe!

  2. Loved it!  Very filling!  I added avocado (it only had 1-2 days before it went bad and I hate wasting food). I added vegan feta and kalamata olives. Also, for the dressing, my jar of tahini looked like it had 1/3 of a cup, so I just eyeballed it and made the dressing in the jar. It was wonderful. Saved me cleaning the blender too lol

  3. I had to make a couple of changes because of supply issues, but was still pretty happy with the results. I have yet to find farro in any of my local shops (and haven’t yet got curious enough about it to buy online) and tahini was out of stock, with no known date of return, so I ended up modifying the recipe to use mayonnaise and toasted sesame seed oil.

    1. I eat the leftovers cold. :) When it’s first prepared, the farro and chickpeas will be warm and the rest of the ingredients room temperature or chilled.

  4. Made this today – terrific! Added a little feta, but this would have been fine without it.  Love the dressing.

  5. This is very tasty! I just meal prepped this for my lunches this week. I will definitely make this again many times over.