This peach farro salad with feta is a fresh Mediterranean-inspired summer whole grain salad made with chewy emmer wheat, juicy ripe peaches, baby arugula, chickpeas, feta, fresh herbs, toasted almonds, and a bright sumac lemon vinaigrette. While you’ll often see recipes labeled as farro salad, I’m using whole emmer wheat, one of the traditional ancient grains commonly sold as farro. Its hearty, nutty flavor and pleasantly chewy texture make it the perfect foundation for this colorful summer salad.
Every bite has a little bit of everything: sweet peaches, crisp cucumbers, juicy tomatoes, creamy avocado, briny Kalamata olives, tangy feta, and fresh basil. The homemade sumac lemon vinaigrette ties it all together with bright citrus flavor and just enough sweetness from honey. Whether you’re looking for a healthy summer lunch, an easy meal-prep salad, a picnic grain salad, or a light Mediterranean dinner, this recipe checks all those boxes.
If you’re enjoying peach season, be sure to make Peach Lemonade for a refreshing drink, Peach Caprese Pasta Salad for another savory summer favorite, and Peach Simple Syrup to keep on hand for Peach Iced Tea, cocktails, and sparkling water.
Why You’ll Love This Recipe
Ingredients
For the Peach Farro Salad
For the Sumac Lemon Vinaigrette
Variations & Add-Ins
Recipe Tips
Cook the emmer wheat until it’s tender but still chewy – One of the reasons this Peach Farro Salad is so satisfying is the texture of the grain. Whole emmer wheat takes longer to cook than pearled farro, but that pleasantly chewy bite is exactly what makes this salad hearty enough for lunch or dinner. Think of it like cooking pasta to al dente.
Season the warm grain before assembling the salad – After draining the cooked emmer wheat, toss it with 2 to 3 tablespoons of the vinaigrette while it’s still warm. The grain absorbs the dressing as it cools, giving every bite more flavor instead of relying only on the dressing added at the end.
Choose peaches that are ripe but still firm – The best peaches for salad are fragrant and slightly soft when gently pressed. Very ripe peaches can become mushy once tossed with the dressing, while underripe peaches won’t have the sweetness that balances the salty feta and peppery arugula.
Toast the almonds carefully – Toasting sliced almonds in a dry skillet brings out their natural sweetness and gives them a richer flavor. As soon as they’re lightly golden, transfer them to another bowl because the hot skillet will continue cooking them and can quickly burn them.
Make the vinaigrette ahead of time – This sumac lemon vinaigrette tastes even better after it has rested for a few hours. Making it ahead allows the lemon juice, white balsamic vinegar, honey, Dijon mustard, and sumac to blend into a balanced dressing that’s ready whenever you need it.
Wait to add the avocado, feta, herbs, and almonds – If you’re making this salad for meal prep, a picnic, or a potluck, add these ingredients just before serving. They’ll stay fresher, the herbs remain vibrant, and the toasted almonds keep their crunch.
Don’t skip the sumac if you can help it – Sumac is what gives this dressing its signature Mediterranean flavor. It has a bright, citrusy taste that makes the peaches taste even sweeter without making the dressing acidic. I usually find it at Publix or Whole Foods.
Serve it as a complete meal or a side dish – This Peach Farro Salad is hearty enough to enjoy on its own thanks to the emmer wheat and chickpeas, but it also pairs beautifully with grilled chicken, grilled salmon, shrimp, or your favorite grilled vegetables.
Instructions
- Cook the emmer wheat – Rinse the dried emmer wheat under cool running water. Add it to a medium to large saucepan with 5 to 8 cups of generously salted water. I use about 1 tablespoon of kosher salt. Bring to a boil, reduce to a gentle simmer, and cook for 40 to 50 minutes, or until the grain is tender but still pleasantly chewy. Drain well, then toss the warm emmer wheat with 2 to 3 tablespoons of the vinaigrette and set aside to cool.
- Prepare the sumac lemon vinaigrette – While the emmer wheat cooks, whisk together the extra virgin olive oil, fresh lemon juice, white wine vinegar or white balsamic vinegar, Dijon mustard, honey, sumac seasoning, kosher salt, and black pepper until smooth and emulsified. Transfer to a mason jar or dressing container until ready to use.
- Toast the almonds – Heat a dry cast iron skillet or heavy skillet over medium heat. Add the sliced almonds and toast for 3 to 5 minutes, stirring often, until lightly golden and fragrant. Immediately transfer them to a bowl so they don’t continue cooking in the hot pan.
- Build the salad – In a large serving bowl, combine the cooled emmer wheat, chickpeas, diced English cucumber, halved grape tomatoes, thinly sliced red onion, and baby arugula. Pour most of the vinaigrette over the salad and gently toss until everything is evenly coated.
- Fold in the remaining ingredients – Add the sliced peaches, diced avocado, Kalamata olives, crumbled feta cheese, torn fresh basil, the optional chopped mint, and the toasted almonds. Gently fold everything together so the peaches and avocado keep their shape.
- Finish and serve – Taste and add more vinaigrette if desired. Finish with flaky sea salt, an extra sprinkle of sumac, and a fresh squeeze of lemon juice just before serving for the brightest flavor.
Freezing and Storage
- Refrigerator – Store leftover Peach Farro Salad in an airtight container in the refrigerator for up to 3 days. For the freshest texture, keep the avocado, feta, fresh herbs, and toasted almonds separate if you’re preparing the salad ahead of time, then add them just before serving.
- Meal Prep – This is an excellent meal prep salad. Cook the emmer wheat and prepare the vinaigrette up to 3 days in advance, then chop the vegetables and assemble everything shortly before serving. The grain actually develops even more flavor as it rests.
- Freezing – I don’t recommend freezing this salad. The fresh peaches, tomatoes, cucumber, arugula, and avocado lose their texture after thawing and become watery.
- Serving Leftovers – If the emmer wheat has absorbed much of the dressing overnight, refresh the salad with a squeeze of fresh lemon juice and a drizzle of extra virgin olive oil before serving. It brings the flavors right back to life.
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Peach Farro Salad with Feta
Prep:20 minutes Cook:30 minutes Total:50 minutes Equipment
- 1 Large pot
- 1 Colander
- 1 Large mixing bowl
- 1 Small bowl or mason jar
- 1 Whisk
- 1 Cutting Board
- 1 chef's knife
- 1 Measuring Cups and Spoons
Ingredients
For The Salad
- 1 cup dried emmer wheat about 3 cups cooked
- 2 cups fresh baby arugula
- 2 ripe peaches sliced
- 1 English cucumber diced
- 1½ cups grape tomatoes halved
- 1 ripe avocado diced
- 1 15-ounce can chickpeas, drained and rinsed
- ¼ cup olives sliced
- ½ cup crumbled feta cheese
- ¼ cup toasted sliced almonds
- ¼ cup fresh basil chopped
- 2 tablespoons fresh mint chopped
- ¼ cup red onion thinly sliced
For The Sumac Lemon Vinaigrette
- ½ cup extra virgin olive oil
- 3 tablespoons fresh lemon juice
- 2 tablespoons white balsamic vinegar or white wine vinegar or Chardonnay vinegar
- 1 teaspoon Dijon mustard
- 1 tablespoon honey
- 1½ teaspoons sumac seasoning
- 1 teaspoon salt
- ½ teaspoon freshly ground black pepper
Instructions
- Cook the emmer wheat – Rinse the dried emmer wheat under cool running water. Add it to a medium to large saucepan with 5 to 8 cups of generously salted water. I use about 1 tablespoon of kosher salt. Bring to a boil, reduce to a gentle simmer, and cook for 40 to 50 minutes, or until the grain is tender but still pleasantly chewy. Drain well, then toss the warm emmer wheat with 2 to 3 tablespoons of the vinaigrette and set aside to cool.
- Prepare the sumac lemon vinaigrette – While the emmer wheat cooks, whisk together the extra virgin olive oil, fresh lemon juice, white wine vinegar or white balsamic vinegar, Dijon mustard, honey, sumac seasoning, kosher salt, and black pepper until smooth and emulsified. Transfer to a mason jar or dressing container until ready to use.
- Toast the almonds – Heat a dry cast iron skillet or heavy skillet over medium heat. Add the sliced almonds and toast for 3 to 5 minutes, stirring often, until lightly golden and fragrant. Immediately transfer them to a bowl so they don't continue cooking in the hot pan.
- Build the salad – In a large serving bowl, combine the cooled emmer wheat, chickpeas, diced English cucumber, halved grape tomatoes, thinly sliced red onion, and baby arugula. Pour most of the vinaigrette over the salad and gently toss until everything is evenly coated.
- Fold in the remaining ingredients – Add the sliced peaches, diced avocado, Kalamata olives, crumbled feta cheese, torn fresh basil, the optional chopped mint, and the toasted almonds. Gently fold everything together so the peaches and avocado keep their shape.
- Finish and serve – Taste and add more vinaigrette if desired. Finish with flaky sea salt, an extra sprinkle of sumac, and a fresh squeeze of lemon juice just before serving for the brightest flavor.
Notes
Emily Rider
Home miller since 1999 with fresh-milled flour & sourdough experience. Sharing from-scratch recipes and traditional kitchen skills, rooted in the seasons and inspired by everyday cottage living and seasonal rhythms.
