Make this simple and healthy salmon and farro bowl recipe for lunch or dinner today! Whole grain farro is delicious mixed with warm cherry tomatoes and feta cheese, especially paired with baked salmon. Easy enough for a weeknight meal, and perfect for meal prep!

Close up of a salmon and farro grain bowl on a grey backdrop, with ingredients around the bowl

In a dinner recipe rut? Try this salmon and farro bowl for something different, flavorful, and nutritious! As a Registered Dietitian, I’m all about meals that revolve around whole grains. Farro is one of my favorites, as it is so versatile and tastes delicious.

This salmon farro bowl recipe is pescatarian, nut free, and soy free.

What is farro?

Farro is an ancient wheat whole grain product. It looks similar to barley and has a pleasant chewy texture when cooked. It retains its shape when you cook it, so it does not get mushy or too soft. Farro has a mild nutty flavor that pairs well with just about any vegetable or protein.

Is farro gluten free? No, farro is not a gluten free grain as it comes from wheat plants. However, some people with gluten intolerance can tolerate farro as it has less gluten in it than regular wheat. If you have Celiac disease, you should not eat any farro or gluten containing products. Try using quinoa or rice in place of farro for a gluten free grain option.

Ingredients in salmon farro bowl

Everything you need to make this recipe, below:

  • Fresh salmon
  • Farro
  • Cherry tomatoes
  • White onion
  • Garlic
  • Fresh thyme
  • Parsley
  • Lemon
  • Olive oil
  • Salt
  • Pepper
  • Red pepper flakes
  • Feta cheese

Ingredient and dietary restriction substitution suggestions

  • Make it gluten free. Swap out the farro for a gluten free grain, such as quinoa or wild rice.
  • Make it vegan. Cook your favorite tofu recipe instead of the salmon, and omit the feta cheese/use a vegan feta cheese.
  • Make it dairy free. Omit the feta cheese or use vegan feta cheese.
  • Pair farro with a different fish/seafood, such as halibut or shrimp.
  • If you can’t find farro, quinoa, buckwheat, and wild rice are all good farro substitutes for this recipe.
Ingredients for salmon and farro bowl measured out on a grey backdrop

Step by step instructions

Start this recipe by preparing the raw salmon. Drizzle a bunch of lemon juice over the salmon, along with salt, pepper, and fresh thyme leaves. Bake the salmon in the oven.

While the salmon is in the oven, cook farro on the stovetop in a medium saucepan.

Saute diced onion, minced garlic, and red pepper flakes in olive oil in a saute pan. Then add halved cherry tomatoes and thyme leaves. Cook until the tomatoes are soft. Remove from heat.

Stir the cooked farro into the cooked tomatoes along with chopped parsley and crumbled feta cheese. Season as needed with salt and pepper.

Serve the farro mixture in a bowl, topped with a salmon filet for each person.

Farro cooking instructions

Farro is easy to cook, but it’s important to know what type of farro you have. This dictates the time it takes to cook! There are three types of farro available: whole farro, semi-pearled farro, and pearled farro. Whole farro takes the longest to cook (about 40 minutes), and pearled farro takes the least amount of time to cook (about 15 minutes).

Here is my favorite easy way to cook farro:

  • Combine 1 cup of farro with 2 cups of water in a pot. Add a generous pinch of salt.
  • Bring water to a boil, then reduce to a simmer and cover.
  • Cook farro for about 15 minutes until grains are tender and chewy.
  • Drain any excess water from the pot and fluff farro with a fork.
  • Season however you please and add to your recipe.
Two salmon and farro grain bowls on a grey backdrop with a few parsley leaves scattered on the backdrop

Storing this recipe

This recipe will keep well in the fridge for 3-5 days. Store the salmon and farro separately, and reheat them both together in the microwave when ready to eat. I like this recipe for meal prep as both the salmon and farro taste good cold or reheated!

Farro health benefits

Farro is a healthy whole grain to include in your diet. One fourth cup of dry farro provides:

  • 6 grams of plant-based protein
  • 5 grams of dietary fiber
  • 15 percent of your daily magnesium and zinc needs
  • 4 percent of your daily iron needs
  • 20 percent of your daily niacin needs

Farro is higher in soluble fiber than other whole grains. This type of fiber has heart health benefits. Consuming 5-10 grams of soluble fiber per day can help lower “bad” LDL cholesterol.

Whole grain foods like farro contain an abundance of antioxidants. Long term consumption of antioxidant-rich foods may be protective against certain diseases.

Four baked salmon filets on a parchment paper lined baking sheet

Salmon health benefits

Salmon is a super healthy food to include in your diet. Three ounces of Atlantic salmon provides:

  • 17 grams of protein
  • 1.5 grams of heart healthy omega-3 fatty acids, including DHA and EPA
  • 172 mg phosphorus (17 percent of your daily needs)
  • 422 mg potassium (12 percent of your daily needs)
  • 31.4 mcg selenium (45 percent of your daily needs)

Salmon is one of the best dietary sources of heart healthy omega-3 fatty acids. These fats are essential in our diet, as we cannot produce them ourselves in our bodies. The American Heart Association recommends consuming fatty fish like salmon twice a week for heart health benefits, which includes reduced risk of stroke and reduced inflammation (1).

Let me know if you love this recipe by leaving a comment or star rating below, and check out Instagram and Pinterest for more healthy lifestyle inspiration. Thanks for stopping by!

Print

Salmon and Farro Bowls with Tomato and Feta Cheese

Make this simple and healthy salmon and farro bowl recipe for lunch or dinner today! Whole grain farro is delicious mixed with warm cherry tomatoes and feta cheese, especially paired with baked salmon. Easy enough for a weeknight meal, and perfect for meal prep!

  • Author: Alex Aldeborgh
  • Prep Time: 10 minutes
  • Cook Time: 30 minutes
  • Total Time: 40 minutes
  • Yield: serves 34 1x
  • Category: main dish
  • Cuisine: American

Ingredients

Scale

Salmon

  • 1 3/4 pounds salmon, cut into 4 pieces
  • Juice of 1 lemon
  • 2 tbsp fresh thyme 
  • Salt
  • Pepper

Tomato Feta Farro

  • 2 cups farro
  • 2 tbsp olive oil
  • 1 small yellow onion, diced
  • 4 cloves garlic, minced
  • 1/4 tsp red pepper flakes
  • 1 pint cherry tomatoes, halved
  • Salt
  • Pepper
  • 1 tbsp fresh thyme
  • 1/2 cup fresh parsley, chopped
  • 1/2 cup feta cheese, crumbled

Instructions

  1. Preheat oven to 375 degrees F. Line a baking sheet with parchment paper.
  2. Put the salmon filets on a large plate. Add lemon juice, fresh thyme leaves, and a generous shake of salt and pepper. Let it sit while the oven preheats, then transfer the salmon, skin side down, to the lined baking sheet.
  3. Bake salmon for 10-15 minutes, until it reaches an internal temperature of 145 degrees F.
  4. Meanwhile, prepare farro according to package instructions (see notes for farro cooking tips).
  5. In a saute pan, heat the olive oil over medium heat. Add the onion, garlic, and red pepper flakes. Cook for 1-2 minutes until fragrant.
  6. Add the cherry tomatoes, fresh thyme, and a generous shake of salt and pepper.
  7. Cook for about 10 minutes until the tomatoes are softened, stirring occasionally. Remove from heat.
  8. Add the cooked farro to the saute pan with the tomatoes. Then add the fresh parsley and feta cheese.
  9. Stir the farro mixture all together. Add more salt and pepper to taste.
  10. Serve a portion of farro topped with a salmon filet. Garnish with more fresh herbs, if desired!

Notes

Farro cooking instructions

There are three types of farro available: whole farro, semi-pearled farro, and pearled farro. Whole farro takes the longest to cook (about 40 minutes), and pearled farro takes the least amount of time to cook (about 15 minutes).

Here is my favorite easy way to cook farro:

  • Combine 1 cup of farro with 2 cups of water in a pot. Add a generous pinch of salt.
  • Bring water to a boil, then reduce to a simmer and cover.
  • Cook farro for about 15 minutes until grains are tender and chewy.
  • Drain any excess water from the pot and fluff farro with a fork.
  • Season however you please and add to your recipe.

Ingredient and dietary restriction substitution suggestions

  • Make it gluten free. Swap out the farro for a gluten free grain, such as quinoa or wild rice.
  • Make it vegan. Cook your favorite tofu recipe instead of the salmon, and omit the feta cheese/use a vegan feta cheese.
  • Make it dairy free. Omit the feta cheese or use vegan feta cheese.
  • Pair farro with a different fish/seafood, such as halibut or shrimp.
  • If you can’t find farro, quinoa, buckwheat, and wild rice are all good farro substitutes for this recipe.

Keywords: salmon and farro, farro bowl with salmon, salmon with farro