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Spring Pea Farro Salad
5 from 22 votes

Spring Pea Farro Salad

Spring Pea Farro Salad is a vibrant grain salad combining nutty farro with crisp-tender peas and asparagus, dressed in lemon vinaigrette and accented by crumbled feta cheese. The fresh vegetables are briefly blanched to preserve color and texture, then lightly sautéed with garlic and red pepper flakes to add warmth and subtle spice before mixing with the cooked farro. The bright vinaigrette and salty feta balance the salad’s flavors, making it suitable for lunch or as a side dish.

Prep Time
10 mins
Cook Time
30 mins
Total Time
40 mins
Servings: 4 people
Calories: 481 kcal
Course: Salad, Lunch, Dinner
Cuisine: Mediterranean

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

    Cup of Yum
  1. 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.
  2. 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.
  3. 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.
  4. Toss together the veggies, farro and the feta.
  5. 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

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%)

Nutrition Facts

Serving: 4 people

Amount Per Serving

Calories 481

% 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.