Cold-Pressed Farro and Chickpea Salad with Herb Dressing

By , Test Kitchen Director · Reviewed by AislePrompt Editorial · ·

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.

Prep: 15 min Cook: 30 min Serves 4 Mediterranean cuisine 320 cal/serving
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Ingredients

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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.

Frequently asked questions

How long does Cold-Pressed Farro and Chickpea Salad with Herb Dressing take to make?

Total time is about 45 minutes (15 min prep + 30 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.

How do I store leftover Cold-Pressed Farro and Chickpea Salad with Herb Dressing?

Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep farro from drying out.

Can I substitute ingredients in Cold-Pressed Farro and Chickpea Salad with Herb Dressing?

Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.

How do I scale Cold-Pressed Farro and Chickpea Salad with Herb Dressing for a different number of people?

The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.

Is Cold-Pressed Farro and Chickpea Salad with Herb Dressing vegetarian?

Yes — this recipe is tagged vegetarian based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.

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