Spring Farro Salad Recipe – American Special
Spring Farro Salad is a bright and vibrant dish that celebrates the fresh flavors of the season. Packed with nutty farro, crisp vegetables like cucumber and cherry tomatoes, and sweet peas, this salad is light, refreshing, and full of texture. Tossed in a zesty lemon dressing and topped with creamy feta and fresh herbs like parsley and mint, it’s the perfect balance of savory, tangy, and herby flavors. Whether as a satisfying main or a flavorful side dish, this easy-to-make salad is a great way to welcome spring with a wholesome, delicious meal.
- Prep Time15 min
- Cook Time15 min
- Total Time30 min
Spring Farro Salad Ingredients :
- 1 cup farro (uncooked)
- 1 tbsp olive oil
- 1 cup cherry tomatoes, halved
- 1 cup cucumber, diced
- 1/2 cup fresh peas (or frozen peas, thawed)
- 1/4 cup red onion, thinly sliced
- 1/4 cup fresh parsley, chopped
- 1/4 cup fresh mint, chopped
- 1/4 cup crumbled feta cheese (optional)
- 1/4 cup toasted sunflower seeds or pumpkin seeds (optional)
For the dressing:
- 3 tbsp olive oil
- 1 tbsp fresh lemon juice (about half a lemon)
- 1 tsp lemon zest
- 1 tsp Dijon mustard
- 1 tsp honey or maple syrup (optional for sweetness)
- Salt and pepper, to taste
How to make Spring Farro Salad :
Cook the farro:In a medium pot, bring 4 cups of water to a boil. Add the farro, reduce the heat, and simmer for 25-30 minutes, or until the farro is tender but still slightly chewy. Drain any excess water and set the farro aside to cool.
Prepare the vegetables:While the farro is cooking, prepare the vegetables. Halve the cherry tomatoes, dice the cucumber, and slice the red onion. If using fresh peas, blanch them in boiling water for 1-2 minutes, then rinse them under cold water to stop the cooking process. If using frozen peas, simply thaw them.
Make the dressing:In a small bowl, whisk together olive oil, lemon juice, lemon zest, Dijon mustard, and honey (if using). Season with salt and pepper to taste.
Assemble the salad:In a large bowl, combine the cooled farro, tomatoes, cucumber, peas, and red onion. Pour the dressing over the salad and toss gently to combine.
Garnish and serve:Sprinkle the salad with fresh parsley, mint, feta cheese, and toasted seeds for added crunch and flavor. Serve immediately or refrigerate for 30 minutes to allow the flavors to meld together.
Recipe Notes :
Grain Substitutes:If you don’t have farro, you can use quinoa, barley, or bulgur as a substitute for a similar texture.
Fresh Veggies:Swap in other spring vegetables like radishes, asparagus, or avocado for a different twist.
Herb Options:If you don’t have mint or parsley, try using basil, oregano, or dill to change the flavor profile.
Cheese Options:For a dairy-free version, omit the feta or use vegan feta. You can also try goat cheese or ricotta salata for a different creamy flavor.
Protein Boost:Add grilled chicken, tofu, or chickpeas to make this salad a more filling main dish.
