Spring Pea Farro Salad
User Reviews
5
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Prep Time
10 mins
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Cook Time
30 mins
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Total Time
40 mins
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Servings
4 people
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Calories
481 kcal
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Cuisine
Mediterranean
Spring Pea Farro Salad
Description
This salad features farro cooked until tender and mixed with peas and asparagus that have been blanched in boiling water and shocked in ice water to retain a bright hue and crisp bite. The vegetables are briefly warmed in olive oil with garlic and red pepper flakes, adding a gentle heat and depth. The combination results in a satisfying mix of chewy grain and fresh, crisp vegetables.
The salad is tossed with crumbled feta cheese, which provides salty creaminess, and dressed in a lemon vinaigrette made from fresh lemon juice, champagne vinegar, olive oil, and salt. The vinaigrette adds brightness and acidity that complements the nutty farro and sweet peas.
This dish can be served immediately, enjoyed warm, at room temperature, or chilled. It works well as a light lunch or as a side salad for grilled proteins. The recipe lends itself to make-ahead preparations and can be enhanced by mixing in cooked chicken or shrimp for added protein and heartiness.
Ingredients
For the Farro
- 1 cup peas fresh or frozen
- 1 asparagus cut into small coins, bunch
- 1 cup farro
- 1 tablespoon olive oil
- 2 cloves garlic roughly chopped
- ½ teaspoon red pepper flakes
- 1 pea tendrils cut into 2 inch pieces, bunch
- kosher salt to taste
- ½ cup feta cheese crumbled
For the Lemon Vinaigrette
- 1 lemon juiced
- 2 teaspoons champagne vinegar
- ⅓ cup olive oil
- kosher salt to taste
Instructions
- Bring a medium pot of water to a boil, add the peas and asparagus and blanch for 2 minutes. Drain the water and immediately submerge the peas and asparagus in a bowl of ice water to stop the cooking process and keep them bright green. Drain them from the ice water and set aside.
- In the same pot, cook the farro according to the package directions. Once fully cooked, remove from heat and let sit for a few minutes to cool.
- In a cast iron skillet, heat the olive oil over medium high heat. Add the garlic and red pepper flakes and sauté for 30 seconds. Add the peas and asparagus and sauté for 30 seconds until warmed. Season with salt and remove from heat.
- Toss together the veggies, farro and the feta.
- Meanwhile, whisk together the ingredients for the vinaigrette and then drizzle over the farro mixture. Serve immediately. This can be served cold, at room temperature or slightly warm.
Notes
- This grain salad is excellent for meal prep and portable lunches.
- Adding leftover roasted chicken or cooked shrimp boosts protein and makes it more substantial.
- Blanch peas and asparagus briefly and shock in ice water to maintain vibrant color and crisp texture.
- Adjust the amount of red pepper flakes to control the spiciness according to preference.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4people
Amount Per Serving
Calories 481 kcal
% Daily Value*
| Calories | 481kcal | 24% |
| Carbohydrates | 52g | 17% |
| Protein | 13g | 26% |
| Fat | 27g | 42% |
| Saturated Fat | 6g | 30% |
| Polyunsaturated Fat | 3g | 18% |
| Monounsaturated Fat | 17g | 85% |
| Cholesterol | 17mg | 6% |
| Sodium | 231mg | 10% |
| Potassium | 517mg | 11% |
| Fiber | 13g | 52% |
| Sugar | 5g | 10% |
| Vitamin A | 1356IU | 27% |
| Vitamin C | 45mg | 50% |
| Calcium | 154mg | 15% |
| Iron | 5mg | 28% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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