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Farro Salad with Peas and Feta
5 from 21 votes

Farro Salad with Peas and Feta

This Farro Salad blends tender pearled farro with fresh peas, peppery arugula, and bright dill, all tossed in a lemon vinaigrette that includes garlic and Dijon mustard. The addition of crumbled feta cheese provides a salty contrast, balancing the fresh and hearty ingredients. The salad combines chewy grain texture with crisp greens, making it a refreshing yet filling dish ideal for lunch or as a side.

Prep Time
10 mins
Cook Time
20 mins
Total Time
30 mins
Servings: 10 servings (1 cup each)
Calories: 391 kcal
Course: Side Dish, Salad
Cuisine: American

Ingredients

For the lemon vinaigrette:
  • 1/4 cup olive oil
  • 2 tablespoons lemon juice (from 1 lemon)
  • 1 clove garlic minced
  • 1/4 teaspoon Dijon mustard
  • 1/4 teaspoon thyme minced fresh
  • salt freshly ground
  • black pepper freshly ground
For the salad:
  • 1 tablespoon olive oil
  • 2 cups farro semi-pearled or pearled (see note 1)
  • 3 1/2 cups water
  • salt freshly ground
  • black pepper freshly ground
  • 1 cup peas thawed, frozen
  • 3 cups arugula (about 3 1/2 ounces)
  • 3 tablespoons dill minced fresh
  • 4 ounces feta cheese for serving

Instructions

    Cup of Yum
  1. To make the vinaigrette, in a large serving bowl, whisk together olive oil, lemon juice, garlic, Dijon mustard, thyme, and salt and pepper to taste (I like 1/4 teaspoon salt and 1/8 teaspoon pepper). Set aside.
  2. To cook the farro, in a medium saucepan, heat olive oil over medium-high heat until shimmering. Add farro and cook, stirring until fragrant, about 2-3 minutes.
  3. Add water and salt to taste (I like 1 teaspoon) and bring to boil. Reduce heat to low, cover, and simmer until farro is tender, about 15-18 minutes.
  4. Drain through a fine-mesh sieve, then spread farro out in a single layer on a rimmed baking sheet to cool to room temperature.
  5. To the serving bowl with the vinaigrette, add cooled farro, peas, arugula, dill, and salt and pepper to taste (I like 1/2 teaspoon salt and 1/4 teaspoon pepper). Toss to combine and sprinkle with feta.

Notes

  • Use semi-pearled or pearled farro for quicker cooking and tender texture.
  • This recipe yields about 10 cups of salad, serving ten 1-cup portions or five larger servings.
  • Store leftovers covered in the refrigerator for up to 4 days.
  • For make-ahead convenience, cook and chill the farro and prepare the vinaigrette separately, then toss with salad ingredients before serving.

Nutrition Information

Serving 1cup Calories 391kcal (20%) Carbohydrates 57g (19%) Protein 11g (22%) Fat 14g (22%) Saturated Fat 4g (20%) Cholesterol 17mg (6%) Sodium 228mg (10%) Potassium 302mg (6%) Fiber 12g (48%) Sugar 3g (6%) Vitamin A 532IU (11%) Vitamin C 15mg (17%) Calcium 139mg (14%) Iron 2mg (11%)

Nutrition Facts

Serving: 10 servings (1 cup each)

Amount Per Serving

Calories 391

% Daily Value*

Serving 1cup
Calories 391kcal 20%
Carbohydrates 57g 19%
Protein 11g 22%
Fat 14g 22%
Saturated Fat 4g 20%
Cholesterol 17mg 6%
Sodium 228mg 10%
Potassium 302mg 6%
Fiber 12g 48%
Sugar 3g 6%
Vitamin A 532IU 11%
Vitamin C 15mg 17%
Calcium 139mg 14%
Iron 2mg 11%

* Percent Daily Values are based on a 2,000 calorie diet.