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Mediterranean Summer Farro & Chickpea Salad
Bright, grain-forward salads have anchored Mediterranean tables for centuries, celebrating seasonal harvests and simple pantry staples. This Summer Farro & Chickpea Salad pairs nutty, chewy farro with crisp-roasted chickpeas, charred sweet corn and golden apricot morsels for a harmonious play of textures and flavors. A fresh lemon-garlic vinaigrette binds the grains to bright parsley, while a scattering of toasted almonds, pickled red onions, fresh basil and creamy goat cheese lends pops of crunch, tang and richness. Originally inspired by Italian ‘insalata di farro,’ this adaptable dish shines poolside or picnic-side, offering make-ahead convenience without compromising vibrancy. Sweet-and-savory contrasts—smoky corn meets tender apricot, earthy chickpeas meet zesty lemon—capture the spirit of summer markets across the Mediterranean coast. Whether served as a hearty side or a light vegetarian main, its nutrient-dense base and colorful presentation make it an instant crowd-pleaser and a showcase of simple, sun-kissed ingredients.
Time to complete
Prep
15min
Cook
40min
Wait
0 minutes
Total
55min
Ingredients (Makes 6 servings)
Ingredients
- 1 (15 oz/425 g) can chickpeas, drained and rinsed
- 3 Tbsp (45 ml) extra-virgin olive oil, plus more for drizzling
- 3 ears corn (about 450 g kernels), husked
- 2 Tbsp (30 ml) fresh lemon juice
- 2 garlic cloves, grated
- ½ tsp (2.5 g) sea salt, plus more to taste
- Freshly ground black pepper, to taste
- Pinch red pepper flakes
- 1½ cups (300 g) uncooked farro, cooked to yield 4 cups (about 800 g)
- ⅓ cup (50 g) dried apricots, diced
- ½ cup (15 g) fresh parsley, finely chopped
For Serving/Garnishing
- ½ cup (50 g) toasted almonds
- ⅓ cup (50 g) pickled red onions
- 1 cup (30 g) fresh basil leaves
- 2 oz (60 g) goat or feta cheese, crumbled (optional)
Nutrition Information (per 100g)
- Calories: 175
- Fat: 7.5
- Protein: 7.5
- Carbohydrates: 45.0
- Fiber: 5.5
Directions
Roast Chickpeas
- 1. Preheat oven to 425 °F (220 °C). Pat chickpeas dry on a kitchen towel, remove any loose skins, toss with 1 Tbsp (15 ml) oil and a pinch of salt, then spread on a parchment-lined baking sheet. Roast 20–30 minutes until golden and crisp.
Grill Corn
- 2. Meanwhile, heat a grill pan over medium-high. Brush corn with 1 Tbsp (15 ml) oil and grill, turning every 3–5 minutes, until lightly charred on all sides, about 15 minutes. Let cool, then cut kernels off the cob.
Make Dressing & Toss
- 3. In a large bowl whisk remaining 1 Tbsp (15 ml) oil with lemon juice, garlic, sea salt, pepper and red pepper flakes. Add cooked farro, corn kernels, apricots and parsley. Toss gently to coat.
Assemble & Serve
- 4. Divide salad among six plates or containers. Top each with roasted chickpeas, almonds, pickled onions, basil and crumbled cheese if using. Serve immediately or chill up to 4 hours.
Cookix's Secrets
Alternative Grains
- Use barley, quinoa, or bulgur in place of farro for a different texture and flavor.
Bold Enhancements
- Drizzle with harissa-infused oil or sprinkle sumac over the finished salad for a spicy, tangy kick.
Dressing
- Whisk dressing until emulsified so it clings evenly to the farro and mix-ins.
Flavor Pairings
- Stir in a handful of crumbled halloumi or grilled halloumi cubes for Mediterranean flair.
Grilling Corn
- Use tongs to rotate the ears every few minutes for even charring without burning.
Healthy Variations
- Swap almonds for toasted pumpkin seeds and cheese for avocado slices to reduce saturated fat.
Make-Ahead
- Cook farro and roast chickpeas a day ahead; store separately and combine just before serving.
Protein Add-Ins
- Fold in shredded rotisserie chicken or flaked salmon to turn it into a heartier main.
Roasting Chickpeas
- Drying chickpeas thoroughly ensures they crisp up instead of steaming in the oven.
Seasonal Tweaks
- Swap dried apricots for diced peaches in midsummer or pomegranate arils in fall.
Serving
- Let the salad rest 10 minutes after tossing to marry flavors before adding delicate garnishes.