Salads

Spring Vegetable Farro Salad

It’s time to shift your culinary cravings from winter to spring, and this spring vegetable farro salad will not disappoint! Packed with wholesome ingredients and bursting with flavor and color, it’s the perfect salad to celebrate this seasonal your spring and summer.

If there ever was a salad that satisfied on every level, this is it! It checks all the boxes: it’s crunchy, chewy, healthy, filling, and the perfect accompaniment to any spring or summer gathering!

Furthermore, this spring vegetable farro salad is incredibly versatile. Feel free to customize it based on your preferences and what’s in season. Add some grilled chicken or shrimp for extra protein, swap out the feta cheese for goat cheese or avocado for creaminess, or toss in some toasted nuts or seeds for added crunch.

This salad is perfect for a light lunch, a refreshing side dish at a picnic, or even as a colorful addition to your dinner table.

Ingredient Notes And Substitutions

Ingredients forSpring Vegetable Farro Salad

NOTE ~ I left out the red onion and radishes for this recipe; however, you can certainly add them.

Farro ~ is my all-time favorite grain! Its chewy texture is perfect in soups and salads, and I love all the nutrients and fiber that are packed into this little grain. I highly recommend regular farro versus quick cooking. It does not have the same texture. A wheat berry or barley could also be used.

Asparagus ~ I give this a quick steam until it is crisp-tender and pop it in the fridge to chill it.

Sugar snap peas ~ add crunch and sweetness. Snow peas can also be used

Peppers ~ red and yellow are my favorite because they are slightly sweet, and I’m not a fan of the green ones.

Red cabbage ~ just a little to add more color and crunch. To keep the cabbage from “bleeding” and discoloring the apples, toss it with a tablespoon of vinegar before adding ti the salad. Pre-shredded cabbage is great as well.

Apples ~ for this salad, a crisp, sweet apple is the best. However, you can use whatever variety you prefer.

Walnuts ~ give them a toast for extra flavor. Use any nut you prefer! that’s the beauty of this salad; you can switch it up to suit your tastes or whatever you have on hand

Avocado oil ~ this is my oil of choice when needing a clear oil. Canola or vegetable oil can be used.

Honey, use your favorite. I’m spoiled! My daughter is a beekeeper in addition to her career as a winemaker, so I’m always getting fresh honey!

Lime ~ use fresh limes, not store-bought juice. Besides, you’ll need the zest from the lime anyway!

Dijon mustard ~ adds a nice tang to balance out the sweetness of the honey.

Why You’ll Love This Spring Salad!

  • The possibilities are endless, allowing you to make this salad your own creation. Swap out the vegetables for your favorites or what’s in season. Add in various nuts, crumbled feta cheese, or sliced avocado for extra flavor and texture.
  • It’s Incredibly nutritious and satisfying. I highlight all the beauty of farro below!
  • This beautiful salad travels well, making it perfect for picnics and spring and summer holidays. The dressing is non-dairy, so it can be kept at room temperature without worry!
  • No soggy salad here! The texture and flavors hold up beautifully!

The Beauty of Farro

By far, farro is my favorite grain! This ancient grain, with its nutty flavor and chewy texture, has been around for centuries. Not only is it delicious, but it’s also incredibly nutritious, loaded with fiber, protein, and nutrients.

Farro’s versatility makes it an ideal base for salads, soups, and pilafs, adding heartiness and a delicious chewy texture. I often use farro in recipes that call for rice or brown rice.

How To Make This Spring Vegetable Farro Salad

Dressing being pored over Spring Vegetable Farro Salad

Cook the Farro:

  1. Cook the farro first. Rinse the farro under cold water. In a medium saucepan, combine the rinsed farro with 2 cups of water or vegetable broth. Bring to a boil, then reduce the heat to low, cover, and simmer for 25-30 minutes or until the farro is tender but still chewy. Once cooked, drain any excess liquid and set aside to cool, then store in the fridge until ready to use.
  2. Prep the asparagus. EASY METHOD. Wet a few paper towels large enough to wrap the asparagus. Squeeze out the excess water, lay flat, and place the asparagus over a damp paper towel. Sprinkle with salt, and wrap up the asparagus. Microwave in 1-minute increments until crisp and tender. Carefully run under cold water to stop the cooking process. Set aside. Store in the fridge until ready to use.
  3. Make the dressing. Add all dressing ingredients to a glass jar, cover with a lid, and shake until well combined! Store in the fridge until ready to use
  4. Assemble. Add the cooled farro to a serving bowl. Add in all the chopped veggies and walnuts, and drizzle with the honey lime dressing. Gently toss until everything is coated, adding more dressing if needed.
serving of Spring Vegetable Farro Salad on a plate
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Spring Vegetable Farro Salad


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  • Author: Teri Wallingford

Description

It’s time to shift your culinary cravings from winter to spring, and this spring vegetable farro salad will not disappoint! Packed with wholesome ingredients and bursting with flavor and color, it’s the perfect salad to celebrate this season.


Ingredients

Units Scale

For the spring vegetable farro salad.

Please note. The ingredient amounts are a guideline. Feel free to add less or more depending on your preference, or switch up the veggies and nuts. You can’t go wrong!

  • 1 cup dry farro. (don’t use quick cooking)
  • 1/41/2 pound asparagus
  • 1/2 cup EACH chopped red and yellow pepper
  • 1 cup snap pea cut in half
  • 1 cup walnuts, roughly chopped
  • 1 cup thinly sliced red cabbage
  • 1 small apple chopped. ( I like to use a sweet, crisp variety, such as Honeycrisp, pink lady, fuji, or gala)
  • 3/4 cup grated carrot
  • parmesan cheese – for garnish

For the honey lime dressing

  • 3 1/2 teaspoons fresh lime juice
  • 2 tablespoons honey
  • 3 teaspoons dijon mustard
  • 1/8 teaspoon EACH salt and pepper
  • 1/2 cup avocado oil, or other clear oil


Instructions

Cook the Farro:

  1. Rinse the farro under cold water. In a medium saucepan, combine the rinsed farro with 2 cups of water or vegetable broth. Bring to a boil, then reduce the heat to low, cover, and simmer for 25-30 minutes or until the farro is tender but still chewy.
  2. Once cooked, drain any excess liquid and set aside to cool.

Prep the asparagus.

  1. EASY METHOD. Wet a few paper towels large enough to wrap the asparagus. Squeeze out the excess water, lay flat, and place the asparagus over a damp paper towel. Sprinkle with salt, and wrap up the asparagus.
  2. Microwave in 1-minute increments until crisp and tender. Carefully run under cold water to stop the cooking process. Set aside. Store in the fridge until ready to use.

Make the dressing

  1. Add all dressing ingredients to a glass jar, cover with a lid, and shake until well combined! Store in the fridge until ready to use

Assemble

  1.  Add the cooled farro to a serving bowl. Add in all the chopped veggies and walnuts, and drizzle with the honey lime dressing. Gently toss until everything is coated, adding more dressing if needed.

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