Meal Prep Salad – Mediterranean Farro Salad

This Mediterranean farro salad can be meal prepped two ways: in a mason jar or a meal prep container. It’s the perfect vegetarian meal prep salad recipe with a mix of chickpeas, farro, artichoke hearts, mozzarella and sun-dried tomatoes. 

Does anyone else feel like farro is a forgotten grain? I honestly forgot about it for a while, but recently rediscovered it and I’m hooked. If you haven’t made it or eaten it before, please give it a try because it is so dang good and has a host of health benefits. It provides lots of fiber, B vitamins, iron, zinc and a good amount of protein. It has a delicious, mildly nutty flavor, and I love the chewy texture!

I wouldn’t say it’s the star of this salad butttt it’s definitely worth making! If you’re not a farro fan or are gluten-free, you could easily sub in brown rice or quinoa instead.

Mason jar salad layered with chickpeas, tomatoes, mozzarella, olives, farro, artichoke hearts, arugula and sun-dried tomatoes.

This salad has a Mediterranean vibe going on with tomatoes, olives, mozzarella and artichoke hearts.

There are a ton of flavors happening, but they all work together! Don’t you love when you take a bite of a meal and it’s like a flavor journey, constantly realizing new flavors as you chew? This salad gives you that experience! Fun right?

Farro salad in a mason jar, overhead view with sundried tomatoes on top.

This is an awesome meal prep salad because you can batch cook both the farro and the chickpeas and make multiple salads for the week. Also a little hack if you don’t want to buy full packages of the artichokes, olives and mozzarella: just hit up a local grocer that has an olive bar. It’s like the bulk bins, but for Mediterranean food. You can get a good mix of things and just the amount you need! They aren’t included in this salad, but I’m a huge fan of the roasted garlic and pickled veggies often found on olive bars. They make great party snacks.

Meal prep salad with chickpeas, tomatoes, mozzarella, olives, farro, artichoke hearts, arugula and sun-dried tomatoes.

Are you loving salad week so far? How do you feel after incorporating a daily salad? I hope you’re feeling refreshed and energized!

Mason jar salad layered with chickpeas, tomatoes, mozzarella, olives, farro, artichoke hearts, arugula and sun-dried tomatoes.

If you make this Mediterranean faro salad, please be sure to leave a comment and star rating below. Your feedback is super helpful for the EBF team and other readers who are thinking about making the recipe. 

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Meal Prep Salad – Mediterranean Farro Salad


  • Author: Brittany Mullins
  • Prep Time: 10 minutes
  • Cook Time: 30 minutes
  • Total Time: 40 minutes
  • Yield: 1

Description

This Mediterranean farro salad can be meal prepped two ways: in a mason jar or a meal prep container. It’s the perfect vegetarian meal prep salad recipe with a mix of chickpeas, farro, artichoke hearts, mozzarella and sun-dried tomatoes. 


Ingredients

  • ½ cup cooked chickpeas

  • ¼ cup chopped tomatoes

  • ¼ cup marinated artichoke hearts

  • ¼ cup olives, chopped

  • 23 mozzarella balls, chopped

  • ½ cup cooked farro

  • 2 cups arugula

  • 1 Tablespoon chopped sun-dried tomatoes

Red Wine Vinaigrette (makes 3/4 cup)

  • 1/3 cup red wine vinegar

  • 1 Tablespoon Dijon mustard

  • 12 cloves garlic, minced

  • 1 teaspoon maple syrup or honey

  • 3/4 teaspoon sea salt

  • 1/2 teaspoon black pepper

  • 1/2 cup extra virgin olive oil


Instructions

  1. Make the dressing by whisking together all the ingredients in a small bowl or glass jar.

  2. If it isn’t pre-cooked, cook your farro according to package directions
  3. For a mason jar: Add 2-3 Tablespoons of dressing into a large, wide-mouth mason jar, then start layering ingredients in this order: chickpeas, tomatoes, mozzarella balls, olives, artichoke hearts, farro, arugula, sundried tomatoes.

  4. For a meal prep container: Line bottom of container with arugula and layer all ingredients in columns/sections on top. Store dressing in a separate container.


Notes

  • You can absolutely meal prep more than one salad at a time. Just double, triple or quadruple all the ingredients except the dressing. The dressing already makes about 4-5 servings.
  • Category: Salads
  • Method: Stove Top
  • Cuisine: American

Nutrition

  • Serving Size: 1 salad with dressing
  • Calories: 657
  • Sugar: 7g
  • Fat: 35g
  • Carbohydrates: 64g
  • Fiber: 11g
  • Protein: 24g

Want more meal prep salads? Check out some of the others I posted this week: chicken avocado club salad, kale sweet potato lentil salad and beet power salad.

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