Spring Farro Salad Recipe
With a perfect balance of chewy grains, crisp spring vegetables, and a tangy herbed dressing, Spring Farro Salad is exactly what you want when the weather turns warm and cravings shift toward something fresh and energizing. Every bite pops with vibrant color and flavor; from tender asparagus and sweet peas to juicy cherry tomatoes and fragrant mint, this salad celebrates the best of the season. It’s an ideal make-ahead dish, packing protein, fiber, and big Mediterranean flavor into each forkful. Whether you’re hosting a picnic, prepping weekday lunches, or looking for a new potluck showstopper, Spring Farro Salad delivers deliciously every time.
Ingredients You’ll Need
The magic of this Spring Farro Salad comes from a handful of simple, thoughtfully chosen ingredients. Each one serves a purpose, building layers of texture, color, and bright, zesty flavor that make the whole dish sing.
- Farro: Nutty and magically chewy, farro is the hearty backbone of this salad.
- Water or Vegetable Broth: Cooking farro in broth adds extra depth, but water works beautifully for a lighter touch.
- Asparagus: A star of spring, asparagus brings freshness, crunch, and a burst of garden green color.
- Cherry Tomatoes: These add sweet, juicy tang and fantastic visual appeal—don’t skip them!
- English Peas: Little green gems that offer pops of sweetness and a nod to early spring produce.
- Red Onion: Just a hint of sharpness for extra complexity and vivid color.
- Fresh Parsley: Lively and herbal, parsley keeps everything tasting light and green.
- Fresh Mint: This ingredient gives the salad its breezy, cool finish—be generous!
- Extra Virgin Olive Oil: The good stuff—rich and fruity, it helps the dressing cling to every bite.
- Fresh Lemon Juice: Zippy, fresh, and brightens all the flavors in the bowl.
- Honey or Maple Syrup: Just a kiss of sweetness balances the tangy and savory notes.
- Salt and Freshly Ground Black Pepper: Don’t be shy—season to taste for vibrant flavors.
- Crumbled Feta Cheese (optional): Salty, creamy feta provides a gorgeous finishing touch, if you fancy.
How to Make Spring Farro Salad
Step 1: Cook the Farro
Bring water or vegetable broth to a boil in a medium saucepan, then add the rinsed farro. Reduce the heat to low, cover, and let it cook until it’s tender but still has a lovely, chewy bite—about 25 to 30 minutes. Once done, drain away any extra liquid and let the farro cool slightly, so it doesn’t wilt your crisp veggies.
Step 2: Prepare the Vegetables
While your farro cooks, get the asparagus and peas ready by steaming or blanching them for just a few minutes, until the asparagus is crisp-tender and the peas are sweet and bright. To really lock in that gorgeous color and bite, rinse them under cold water as soon as they’re done.
Step 3: Combine the Salad Ingredients
Gather the cooled farro, blanched veggies, cherry tomatoes, red onion, parsley, and mint in a large mixing bowl. This is where the salad starts to look like spring on a platter! Gently toss everything together to distribute all those beautiful colors and flavors.
Step 4: Whisk Together the Dressing
In a small bowl, whisk the extra virgin olive oil, fresh lemon juice, honey or maple syrup, salt, and pepper. The dressing is bright, tangy, and just a little sweet—it makes the whole Spring Farro Salad come alive.
Step 5: Dress and Finish
Pour the dressing over the salad, tossing gently to coat everything evenly. If you love a creamy, salty finish, sprinkle the salad with crumbled feta cheese right before serving. You can serve this salad chilled or at room temperature—it’s fantastic either way.
How to Serve Spring Farro Salad
Garnishes
A final shower of fresh parsley and mint leaves brings an extra burst of color and aroma. If you’re feeling fancy, try adding a sprinkle of toasted pine nuts or almonds for a delightful crunch, or a drizzle of good olive oil to make the flavors even richer.
Side Dishes
Spring Farro Salad plays beautifully with a wide variety of companions. Grilled chicken, salmon, or tofu are perfect protein toppers, while a crusty loaf of sourdough or rustic pita makes it a more filling meal. Try serving it alongside other Mediterranean salads or roasted vegetables for a truly festive spread.
Creative Ways to Present
Spoon your Spring Farro Salad onto a large platter lined with leafy greens for a dramatic presentation, or fill individual mason jars for portable picnic salads. It’s gorgeous mounded over hummus or yogurt on a shallow bowl, and makes a brilliant filling for pita pockets, too.
Make Ahead and Storage
Storing Leftovers
Leftover Spring Farro Salad will keep in the refrigerator, tightly covered, for up to 3 days. The grains absorb the dressing and the flavors deepen as it sits, making leftovers even more delicious.
Freezing
While you can technically freeze cooked farro on its own, the tender vegetables and herbs in this salad don’t love the freezer—their texture and color will suffer. For the best results, store Spring Farro Salad in the fridge and enjoy it within a few days.
Reheating
This salad truly shines at room temperature or chilled, so reheating isn’t necessary. If you’d like it slightly warm, let it sit out for 20–30 minutes or microwave very briefly to take the chill off, but be careful not to wilt the veggies.
FAQs
Can I use a different grain instead of farro?
Absolutely! Barley or quinoa are both excellent substitutes for farro in this salad. They bring a slightly different texture but still soak up the flavors of the dressing beautifully.
Is this Spring Farro Salad gluten-free?
Farro is an ancient wheat grain and is not gluten-free. If you need a gluten-free alternative, swap the farro for quinoa or brown rice for a similar hearty bite.
Can I make this salad vegan?
Very easily! Just leave out the feta cheese and use maple syrup instead of honey in the dressing. The salad stays just as flavorful and satisfying.
What can I use instead of feta?
For a dairy-free or different flavor profile, try using vegan feta, goat cheese, or even a sprinkle of toasted nuts or seeds for richness and crunch.
How far in advance can I prepare Spring Farro Salad?
You can assemble the salad up to a day in advance. If you’re making it ahead, add the fresh herbs and feta cheese just before serving to keep them nice and vibrant.
Final Thoughts
There’s just something special about bringing together the best of spring’s bright produce and wholesome grains in one bowl. If you haven’t yet made Spring Farro Salad part of your seasonal rotation, there’s no better time to start—gather your ingredients, follow the steps, and taste how joyful a bowl of fresh, zesty goodness can be!
Print
Spring Farro Salad Recipe
- Total Time: 40 minutes
- Yield: 4 servings
- Diet: Vegetarian
Description
This Spring Farro Salad is a refreshing and wholesome dish that celebrates the flavors of the season. Packed with nutritious ingredients like asparagus, cherry tomatoes, and fresh herbs, this Mediterranean-inspired salad is perfect for a light and satisfying meal.
Ingredients
Farro:
1 cup farro, rinsed
Water or Vegetable Broth:
2 1/2 cups
Asparagus:
1 cup, trimmed and cut into 1-inch pieces
Cherry Tomatoes:
1 cup, halved
English Peas:
1/2 cup (fresh or thawed if frozen)
Red Onion:
1/4 cup, finely chopped
Fresh Parsley:
1/4 cup, chopped
Fresh Mint:
1/4 cup, chopped
Extra Virgin Olive Oil:
3 tablespoons
Lemon Juice:
2 tablespoons
Honey or Maple Syrup:
1 teaspoon
Salt and Pepper:
to taste
Feta Cheese (optional):
1/4 cup crumbled
Instructions
- Cook Farro: In a medium saucepan, bring water or vegetable broth to a boil. Add rinsed farro, reduce heat, cover, and simmer for 25-30 minutes until tender. Drain excess liquid and let cool.
- Prepare Vegetables: Steam or blanch asparagus and peas until tender. Rinse under cold water.
- Combine Ingredients: In a bowl, mix farro, vegetables, cherry tomatoes, red onion, parsley, and mint.
- Make Dressing: Whisk olive oil, lemon juice, honey, salt, and pepper. Pour over salad and toss.
- Serve: Sprinkle with feta cheese if desired. Serve chilled or at room temperature.
Notes
- Farro can be swapped with barley or quinoa.
- Add toasted nuts like almonds or pine nuts for extra texture.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Salad
- Method: Boiling, steaming
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 cup
- Calories: 280
- Sugar: 4g
- Sodium: 150mg
- Fat: 10g
- Saturated Fat: 2g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 38g
- Fiber: 6g
- Protein: 8g
- Cholesterol: 10mg
