Addictive Mediterranean Farro Salad [With Golden Seared Scallops]

This vibrant mediterranean farro salad is the ultimate solution when you crave a bright, elegant meal at home. Tender, earthy grains meet shatteringly crisp, golden scallops and bursting juicy tomatoes in a zesty vinaigrette that promises pure, refreshing satisfaction.

The Magic Behind the Bowl

• Unbeatable Texture Contrast: Chewy, earthy grains and crisp cucumbers pair beautifully with the melt-in-your-mouth tenderness of perfectly seared seafood.
• Effortless Elegance: Achieves a fancy, restaurant-level presentation in just 45 minutes, making weeknight dinners feel incredibly special and rewarding.
• Vibrant Flavor Profile: A bright, zesty lemon-herb vinaigrette ties every savory component together for a refreshing, flavor-packed bite every single time.

The Lifestyle Fit

Finding a satisfying meal that keeps you full without feeling heavy can be a challenge. This seared scallop farro salad recipe fits beautifully into a wellness-friendly routine, packed with whole-food ingredients that taste absolutely incredible.

If you love the earthy bite of these grains, you’ll also adore My Favorite Tuscan Sun Farro & Fennel! Or, if you want to expand your quick seafood repertoire, try my Golden Pan-Seared Mediterranean Cod.

• Calories: 547 kcal
• Protein: 29 g
• Fiber: 11.8 g
• Carbohydrates: 59 g

Bringing It Together

Start by simmering your grains until they reach that perfect tender-chewy stage. While they cool slightly, whisk together your bright lemon vinaigrette in a small jar.

Next, toss the grains, crisp veggies, chickpeas, and fresh arugula together in a large bowl. If you’re a fan of chickpeas, my Aegean Chickpea & Herb Salad or this nutritious Chickpea Feta Salad are great follow-ups for lunch the next day!

Finally, sear those scallops! A screaming hot pan and completely dry scallops are your best friends here. Sear them quickly, place them over your beautiful salad, and dive in.

My Top Tips for Success

• Dry Scallops Completely: Moisture is the enemy of a good crust. Pat them dry with paper towels right before seasoning.
• Don’t Overcrowd the Pan: Give the scallops room to breathe, or they will steam instead of sear.
• Make-Ahead Magic: You can cook the grains and mix the dressing up to 2 days in advance. Just store them separately in the fridge.
• Pairing Idea: Serve this alongside some Mediterranean Grilled Vegetables if you’re hosting a dinner party.

Common Questions

Can I use a different grain?

Absolutely! Quinoa or pearl couscous make fantastic substitutes if you don’t have farro on hand. Just adjust the cooking time accordingly.

How long do leftovers last?

The assembled salad (without the dressing or greens) will keep for about 2 days in an airtight container. I recommend searing the scallops fresh right before eating for the best texture!

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Mediterranean Seared Scallop and Farro Salad

A vibrant, satisfying main-course salad that brings the best of the Mediterranean to your table. Sweet, perfectly seared scallops rest on a bed of chewy farro, crisp vegetables, and a bright lemon-herb vinaigrette for a dish that’s as nourishing as it is beautiful.

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• Total Time45 minutes
• Yield4 servings 1x

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Ingredients

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For the Salad:

• 1 cup pearled farro (rinsed)
• 3 cups water or low-sodium vegetable broth
• ½ tsp kosher salt (for cooking farro in water; omit if broth is seasoned)
• 1 lb 453g large sea scallops, patted completely dry
• ¾ tsp kosher salt (for seasoning scallops)
• 1 tbsp extra-virgin olive oil (for searing)
• 5 oz 142g fresh arugula
• 2 cups cherry tomatoes (halved)
• 1 large Persian cucumber (thinly sliced into half-moons)
• 1 15.5-oz can chickpeas, rinsed and drained
• ½ cup thinly sliced red onion
• ¼ cup chopped fresh dill
• ¼ cup chopped fresh parsley

For the Lemon-Herb Vinaigrette:

• ¼ cup extra-virgin olive oil
• Juice of 1 large lemon (about 3–4 tbsp)
• 1 clove garlic (finely minced)
• 1 tsp Dijon mustard
• ½ tsp kosher salt
• Freshly ground black pepper (to taste)

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Instructions

1. Farro Foundation: In a medium saucepan, combine farro with 3 cups water or broth. If using water, add ½ tsp kosher salt. Bring to a boil, reduce to low, cover, and simmer 20–25 minutes until tender-chewy. Drain excess liquid; cool slightly.
2. Vinaigrette: In a small jar or bowl, combine olive oil, lemon juice, garlic, Dijon, ½ tsp kosher salt, and black pepper. Shake or whisk until emulsified.
3. Grand Assembly: In a large bowl, combine cooked/cooled farro, arugula, tomatoes, cucumber, chickpeas, and red onion. Toss with about two-thirds of the vinaigrette.
4. Searing the Scallops: If present, remove the small side muscle from each scallop. Pat very dry. Season all sides with ¾ tsp kosher salt and black pepper. Heat 1 tbsp olive oil in a large non-stick or cast-iron skillet over medium-high until shimmering. Add scallops in a single layer; sear 90 seconds–2 minutes without moving until a deep golden crust forms. Flip and cook 60–90 seconds more, until just opaque with springy bounce or 52–54°C (125–130°F) internal temp. Remove immediately.
5. Finish: Divide salad among 4 plates. Top with warm scallops, drizzle remaining vinaigrette, and garnish with dill and parsley.

Notes

• Make-Ahead: The farro can be cooked and the vinaigrette can be prepared up to 2 days in advance and stored in the refrigerator. Assemble the salad just before searing the scallops for the best texture.
• Scallop Searing: The secret to a restaurant-quality sear is a hot pan and very dry scallops. Do not overcrowd the pan, as this will steam the scallops instead of searing them. Cook in two batches if necessary.
• Ingredient Variations: Feel free to add other Mediterranean ingredients like Kalamata olives (in moderation), artichoke hearts, or roasted red peppers.

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Nutrition Facts (per serving: 1 of 4): Calories: 547 kcal | Total Fat: 22 g (Saturated Fat: 2.5 g) | Total Carbs: 59 g (Dietary Fiber: 11.8 g, Added Sugars: 0 g) | Protein: 29 g | Sodium: 1,353 mg

These values are approximate and may vary based on ingredients and preparation.

• Prep Time: 20 minutes
• Cook Time: 25 minutes
• Category: Main Course
• Cuisine: Mediterranean

Nutrition

• Calories: 547

A Quick Note from Kristina: There is nothing quite like a meal that tastes like a summer vacation in a bowl. Enjoy every single bite! Disclaimer: I’m just an enthusiastic home cook sharing the nutritious recipes that work for my household, not a registered dietitian. Always listen to your own body (and your doctor) when trying new dietary changes!

Kristina

Kristina Hanson is an independent wellness researcher and the founder of DailyZests. She specializes in translating nutritional science into simple, delicious recipes that fit into real life. When she isn’t in the kitchen, you’ll find her hiking the trails or enjoying a slow morning coffee with her Golden Retriever, Barnaby. Read her full story.