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Spring Farro Salad Recipe

Spring Farro Salad Recipe


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4.6 from 15 reviews

  • Author: admin
  • 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

  1. 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.
  2. Prepare Vegetables: Steam or blanch asparagus and peas until tender. Rinse under cold water.
  3. Combine Ingredients: In a bowl, mix farro, vegetables, cherry tomatoes, red onion, parsley, and mint.
  4. Make Dressing: Whisk olive oil, lemon juice, honey, salt, and pepper. Pour over salad and toss.
  5. 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