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
