Spring is the perfect time to embrace fresh, vibrant vegetables and hearty grains that celebrate the season’s best offerings. One such dish is Spring Farro Salad, a refreshing and nutritious salad packed with flavor and texture. This recipe combines nutty farro with the crispness of asparagus, the sweetness of peas, and the creamy tang of feta cheese, making it a versatile option for a light meal or a side dish.
What is Spring Farro Salad?
Spring Farro Salad is a wholesome, nutrient-rich dish that blends farro, a chewy whole grain, with a variety of fresh vegetables like asparagus, peas, and radishes. This salad is dressed with a light, citrusy dressing that enhances the flavor of the ingredients without overpowering them. With the addition of feta cheese, fresh herbs, and a touch of olive oil, this salad is as satisfying as it is colorful.
The beauty of Spring Farro Salad lies in its balance of textures—crunchy vegetables, chewy farro, and creamy cheese—making it a perfect dish for anyone looking to eat healthily while still enjoying delicious food.
The Origin of Farro Salad
Farro is an ancient grain that has been a staple in Mediterranean diets for thousands of years. Native to the Middle East, farro was used by ancient civilizations such as the Romans. It’s considered a whole grain and is rich in fiber, protein, and vitamins, making it an excellent base for salads. As its popularity has grown in recent years, farro has found its way into kitchens around the world, often combined with seasonal vegetables and light dressings like in this Spring Farro Salad.
Ingredients for Spring Farro Salad
This salad is a celebration of seasonal ingredients that come together to create a delicious, wholesome dish. Here’s what you’ll need:
- Farro – 1 cup (cooked according to package instructions)
- Asparagus – 1 cup (trimmed and cut into 2-inch pieces)
- Peas – ½ cup (fresh or frozen)
- Cherry Tomatoes – ½ cup (halved)
- Radishes – 4 (thinly sliced)
- Red Onion – ½ (thinly sliced)
- Feta Cheese – ½ cup (crumbled)
- Fresh Mint – ¼ cup (chopped)
- Fresh Parsley – ¼ cup (chopped)
- Lemon Juice – 2 tablespoons
- Extra Virgin Olive Oil – ¼ cup
- Salt & Black Pepper – To taste
Step-by-Step Directions and Preparation Method
Follow these easy steps to make a vibrant and delicious Spring Farro Salad.
1. Cook the Farro
- Start by rinsing the farro under cold water.
- Cook it in a pot of salted water for about 25-30 minutes or until al dente.
- Drain the farro and let it cool down.
2. Blanch the Vegetables
- Bring a pot of water to a boil and add the asparagus and peas.
- Blanch the vegetables for 2-3 minutes, just enough to bring out their color and flavor.
- Once blanched, transfer them to an ice bath to stop the cooking process and preserve their vibrant color.
3. Prepare the Dressing
- In a small bowl, whisk together lemon juice, extra virgin olive oil, salt, and black pepper until well combined.
- Taste the dressing and adjust the seasoning as needed.
4. Combine the Ingredients
- In a large mixing bowl, combine the cooked farro, blanched asparagus and peas, halved cherry tomatoes, thinly sliced radishes, red onion, crumbled feta cheese, fresh mint, and fresh parsley.
- Toss everything gently to mix.
5. Toss with the Dressing
- Pour the prepared dressing over the salad and toss to coat evenly.
- Let the salad sit for about 10 minutes to allow the flavors to meld together.
6. Serve & Enjoy
- Serve the salad chilled or at room temperature.
- Garnish with extra crumbled feta cheese and a sprinkle of fresh herbs for an added touch of flavor.
Variations of Spring Farro Salad
While this recipe is a perfect base, there are numerous ways to customize it to suit your preferences. Here are a few ideas for variations:
- Add Grilled Chicken or Salmon: For a protein-packed version, top the salad with grilled chicken or salmon fillets.
- Swap Farro for Quinoa: If you prefer a gluten-free option, you can swap the farro for quinoa, which will still provide a nutty texture and a similar nutritional profile.
- Add Roasted Vegetables: Roasting the asparagus or adding other roasted vegetables like bell peppers or carrots can provide extra depth of flavor.
- Try Goat Cheese Instead of Feta: For a creamier option, use goat cheese instead of feta to add a tangy twist.
FAQs About Spring Farro Salad
Q1: Can I make this salad ahead of time?
Yes, you can prepare the Spring Farro Salad ahead of time. It keeps well in the fridge for up to 2-3 days. Just be sure to add the dressing just before serving to prevent the salad from becoming too soggy.
Q2: Can I use frozen peas instead of fresh peas?
Yes, frozen peas work perfectly in this salad. Simply blanch them along with the asparagus, or if you prefer, thaw them before adding them to the salad.
Q3: Can I substitute other grains for farro?
Yes, you can substitute farro with other whole grains like barley, quinoa, or bulgur wheat. Each grain will bring its own texture, but they all make for a great base in this salad.
Q4: Is this salad vegan?
To make this Spring Farro Salad vegan, simply omit the feta cheese or replace it with a dairy-free alternative, like vegan feta or avocado slices.
Q5: How do I store leftovers?
Store any leftover salad in an airtight container in the fridge for up to 3 days. It can be served cold or at room temperature.
Conclusion
The Spring Farro Salad is a delightful, nutritious dish that’s perfect for the warmer months. Combining the nutty texture of farro with crisp vegetables and creamy feta, it’s both light and satisfying. Whether served as a side dish or a main course, this salad is a celebration of the season’s best flavors and textures. Packed with vitamins, fiber, and antioxidants, it’s a great addition to any meal. By following the simple instructions and customizing it to your taste, you can create a delicious salad that’s sure to impress.
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Spring Farro Salad Recipe: A Nutty, Chewy, and Vibrant Dish for Spring
- Total Time: 40 minutes
- Diet: Vegetarian
Description
Spring Farro Salad is a wholesome, nutrient-rich dish that blends farro, a chewy whole grain, with a variety of fresh vegetables like asparagus, peas, and radishes. This salad is dressed with a light, citrusy dressing that enhances the flavor of the ingredients without overpowering them. With the addition of feta cheese, fresh herbs, and a touch of olive oil, this salad is as satisfying as it is colorful.
Ingredients
- Farro – 1 cup (cooked according to package instructions)
- Asparagus – 1 cup (trimmed and cut into 2-inch pieces)
- Peas – ½ cup (fresh or frozen)
- Cherry Tomatoes – ½ cup (halved)
- Radishes – 4 (thinly sliced)
- Red Onion – ½ (thinly sliced)
- Feta Cheese – ½ cup (crumbled)
- Fresh Mint – ¼ cup (chopped)
- Fresh Parsley – ¼ cup (chopped)
- Lemon Juice – 2 tablespoons
- Extra Virgin Olive Oil – ¼ cup
- Salt & Black Pepper – To taste
Instructions
- Cook the Farro
- Rinse farro and cook in salted water until al dente (about 25-30 minutes).
- Drain and let cool.
- Blanch the Vegetables
- Bring a pot of water to a boil.
- Add asparagus and peas, blanch for 2-3 minutes, then transfer to an ice bath to stop cooking.
- Prepare the Dressing
- In a bowl, whisk together lemon juice, olive oil, salt, and black pepper.
- Combine Ingredients
- In a large bowl, mix farro, asparagus, peas, cherry tomatoes, radishes, red onion, feta, mint, and parsley.
- Toss with the dressing and let sit for 10 minutes to allow flavors to meld.
- Serve & Enjoy
- Serve chilled or at room temperature.
- Garnish with extra feta and fresh herbs.
Notes
🌿 This Spring Farro Salad is perfect as a light lunch, a side dish, or even a meal prep option for busy days. Feel free to customize it with your favorite seasonal veggies or a protein like grilled chicken or chickpeas. Fresh, wholesome, and endlessly versatile — enjoy every bite! 💚
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Category: Salad
- Method: Boiling
- Cuisine: American
Keywords: Spring Farro Salad Recipe