Cold-Pressed Farro and Chickpea Salad with Herb Dressing

By AislePrompt Editorial · Published 2026-04-25 · Updated 2026-04-25

A refreshing, nutrient-packed salad combining cooked farro and chickpeas with a zesty herb dressing, perfect for meal prep or light lunches. This Mediterranean-inspired rice and grain recipe (vegetarian), ready in about 45 minutes, pairs farro, water, canned chickpeas for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 320 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Ingredients

• 1 cup farro
• 3 cups water
• 1 can (15 oz), drained and rinsed canned chickpeas
• 1 cup, halved cherry tomatoes
• 1 medium, diced cucumber
• 1/4, finely chopped red onion
• 3 tbsp olive oil
• 2 tbsp red wine vinegar
• 1 tsp dijon mustard
• 1 tsp honey
• 1/4 cup chopped fresh parsley
• 2 tbsp chopped fresh mint
• 1 tsp salt
• 1/2 tsp black pepper

The 9x13 baking dish we’d bake this in → Best Bakeware for 2026: Top Picks + Buying Guide

Instructions

1. Step 1: Rinse 1 cup farro under cold water, then bring 3 cups water to a boil in a medium pot; add farro and 1/2 tsp salt, reduce to simmer and cook uncovered for 25-30 minutes until tender; drain and cool completely.
2. Step 2: In a large bowl, combine cooled farro, 1 can (15 oz) drained and rinsed chickpeas, 1 cup halved cherry tomatoes, 1 diced medium cucumber, and 1/4 finely chopped red onion.
3. Step 3: In a small bowl, whisk together 3 tbsp olive oil, 2 tbsp red wine vinegar, 1 tsp Dijon mustard, 1 tsp honey, 1 tsp salt, and 1/2 tsp black pepper until emulsified.
4. Step 4: Pour dressing over salad mixture; add 1/4 cup chopped fresh parsley and 2 tbsp chopped fresh mint, tossing gently to combine.
5. Step 5: Refrigerate for at least 1 hour before serving to allow flavors to meld. Serve chilled or at room temperature.