Description
Looking for a light, vibrant dish that screams sunshine and flavor? This spring farro salad pairs farro’s nutty chewiness with crisp spring produce like asparagus, snap peas, and radishes, all tied together with a bright lemon vinaigrette.
Ingredients
Farro (semi-pearled or pearled) – 1 cup (dry)
Asparagus (trimmed and chopped) – 1 cup
Sugar snap peas – ¾ cup
Radishes, thinly sliced – 3–4 medium
Fresh mint – ¼ cup, chopped
Fresh parsley – ¼ cup, chopped
Red onion (optional) – ¼ small, thinly sliced
Lemon – juice and zest of 1
Olive oil – 3 tablespoons
Salt and pepper – to taste
Instructions
1. Cook the farro in salted water using a 3:1 water-to-farro ratio. Simmer uncovered for 25–30 minutes until chewy but tender. Drain and let cool.
2. Blanch asparagus in boiling water for 2 minutes, then transfer to ice water to keep them bright and crisp.
3. Thinly slice radishes, shave snap peas if desired, and chop fresh herbs.
4. In a small bowl, whisk together olive oil, lemon juice, lemon zest, salt, and black pepper.
5. In a large mixing bowl, toss cooled farro with veggies, herbs, and dressing.
6. Taste and adjust seasoning, adding more lemon or sea salt as needed.
7. Let flavors meld for at least 20 minutes before serving.
Notes
You can reduce cooking time by soaking farro for 1 hour before cooking.
Substitute green beans for snap peas, or try dill instead of parsley.
Add roasted chickpeas or diced tempeh for extra protein.
For sweetness, add sliced strawberries or top with roasted almonds/sunflower seeds.
Stores well in the fridge for 3–4 days in an airtight container.
Add delicate herbs like mint just before serving if making ahead.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Salad
- Method: Boil, Toss
- Cuisine: Seasonal, Spring
Nutrition
- Serving Size: 1 serving
- Calories: 250
- Sugar: 4g
- Sodium: 150mg
- Fat: 10g
- Saturated Fat: 1.5g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 36g
- Fiber: 7g
- Protein: 7g
- Cholesterol: 0mg
Keywords: spring farro salad, grain salad, plant-based, asparagus, snap peas, lemon vinaigrette