Spring Farro Salad with Feta
This Spring Farro Salad with Feta is packed with nutty whole grain farro, an abundance of spring veggies, fresh mint and a vibrant lemon vinaigrette. It’s versatile enough to serve as a side dish, vegetarian main or meal prep lunch, and it can be assembled completely in advance!
There are so many spring salad recipes that I love. My spring mix salad and asparagus salad recipes are two that I make often this time of year, but adding grains makes a salad even more satisfying.
This Spring Farro Salad with Feta is the perfect example of a satisfying grain salad. The chewy, hearty texture of the farro combined with asparagus, peas, creamy feta cheese, fresh mint and tangy lemon vinaigrette make it completely irresistible.
I tried farro for the first time when I was in cooking school, and I instantly fell for its hearty whole grain texture and nutty flavor.
It’s a very versatile grain that is amazing as a side dish, and it makes a great addition to soups and salads as well.
This salad is an exciting new way to utilize an abundance of spring vegetables! It’s literally spring in a bowl. 🙂
Table of contents
Why you’ll love this recipe
- Farro salad is hearty and satisfying, packed with spring veggies, creamy feta cheese and the fresh flavors of lemon and mint.
- It’s a versatile recipe that is great as a side dish, vegetarian main dish or meal prep lunch.
- This recipe is easily customizable with your favorite vegetables, cheese, and you can also add white beans for a protein boost.
Recipe ingredients
This easy farro salad recipe includes two of my favorite spring vegetables in one delicious bowl. There’s a big pop of lemon flavor that’s perfectly complemented by the salty feta and fresh mint.
- Farro. Is an ancient whole grain that’s addictively chewy, nutty in flavor, and it’s high in fiber. It comes in three forms — whole grain, semi-pearled and pearled. I’ve used whole grain farro for this recipe as it contains the entire kernel (germ, bran layer and endosperm), while the others do not. Whole grain farro takes longer to cook, but it is the most nutritious option of the three as it contains more fiber and nutrients.
- Peas. Fresh or frozen peas will work, and snap peas are a great option as well. If using frozen peas, there’s no need to thaw them first. You can also sub the peas with fava beans for added protein.
- Asparagus. You’ll need one bunch of asparagus for this recipe. To prep, remove the tough woody bottoms from the asparagus and cut into 1 – 1 1/2″ on the bias. You can cook the asparagus in the pot as directed in the recipe card instructions, or prepare oven roasted asparagus for even more flavor.
- Feta cheese. The salty flavor of the feta makes this salad really special. You can certainly substitute it with goat cheese or parmesan, or omit the cheese to make this recipe dairy-free.
- Fresh mint. The fresh flavor of mint pairs beautifully with the peas and asparagus. Sub with fresh oregano, basil, dill or chives if desired.
- Dressing. My tangy, refreshing lemon vinaigrette makes all of the flavors in this salad pop. You can also use your favorite store bought dressing.
How to make this recipe
Look no further than this vegetarian farro salad recipe for your next spring side dish or lunch. It’s flavorful and bright, and the best way to celebrate all the gorgeous market produce!
- Fill a saucepan with water, cover, and bring to a boil over high heat. Reduce the heat, then add the the asparagus and peas and cook for 2-3 minutes. Remove with a slotted spoon and place in a bowl.
- Add the farro to the pot of simmering water for about 20 minutes or until done. Drain well in a colander then place in a large bowl.
- Add the farro, feta cheese and mint to the bowl of vegetables.
- Add enough lemon vinaigrette to coat and toss to combine.
FAQs
Farro is an ancient grain that’s high in fiber and protein. It’s similar to barley in shape and chewy in texture, with a nutty flavor.
Farro is a very versatile grain that may be served as a side dish or vegetarian main dish because it’s a good source of protein and fiber. It may be added to soup, salads, or even used for farro risotto.
Farro is not gluten-free as it is an ancient ancestor of the wheat family. All wheat products naturally contain gluten.
If you don’t have any farro on hand, barley, wheat berries and spelt are great substitutes. substituted with brown rice, spelt berries, or another chewy grain.
If you’re looking for a good gluten-free substitute for farro, quinoa and brown rice are great options.
Yes, this farro salad recipe keeps well in the fridge, making it a great make ahead option. Keep in mind that the farro will absorb the dressing as it stands, so it may become dry. Simply toss it with a bit more dressing before serving.
I prefer warm farro salad, but this recipe is very versatile and it may also be served cold. It’s really personal preference!
Serving suggestions
One of the reasons I love this recipe is because it’s essentially a meal in and of itself. However, there are more delicious ways to enjoy it as outlined below.
- Add white beans for added plant-based protein. You can also add some shredded chicken or pulled pork.
- Serve with salmon cakes or air fryer shrimp for a light lunch.
- It makes a great side dish served with baked salmon or roasted chicken.
- This farro salad with asparagus can be bulked up with your favorite seasonal produce including cherry tomatoes, green beans, cucumber, roasted red peppers, grilled vegetables and more. Fresh greens such as spinach, kale and arugula are great additions as well!
Recipe notes
- Pro tip: The entire dish may be made in advance, but the farro will absorb the dressing as it stands. Simply toss with a bit more dressing before serving if it becomes dry.
- Farro comes in three forms — whole grain, semi-pearled and pearled. I’ve used whole grain farro for this recipe as it contains more fiber and nutrients.
- This salad is extremely versatile and may be served warm or cold. The temperature is completely based on personal preference.
- If mint isn’t your favorite, sub with freshly chopped oregano, basil , dill or your favorite herbs.
- Store spring farro salad in the refrigerator for 3-5 days.
More spring salad ideas:
Did you try this recipe? If so, be sure to leave a review below and tag me @flavorthemoments on Facebook and Instagram
Spring Farro Salad with Feta
Ingredients
- 1 bunch asparagus tough bottoms removed and sliced on the bias in 1 – 1 1/2" pieces
- 1 cup fresh or frozen peas
- 1 cup farro uncooked; see notes
- 4 ounces crumbled feta cheese
- 1 1/2 tablespoons chopped fresh mint sub with dill or chives
- lemon vinaigrette
- salt and black pepper to taste
Instructions
- Fill a medium to large saucepan with water and bring to a boil over high heat. Reduce the heat to medium and add the asparagus and peas. Blanch for 2-3 minutes, then drain in a colander. Place the vegetables in a bowl of ice water to stop the cooking process to retain their beautiful green color if desired. Drain in a colander as needed and place in a large bowl.1 bunch asparagus, 1 cup fresh or frozen peas
- Cook the farro according to package instructions in the same pot. Once cooked, remove from heat and drain well, then place in the bowl with the vegetables.1 cup farro
- Add the feta cheese and mint to the bowl with the farro and and toss with enough lemon vinaigrette to coat. Season to taste and enjoy!4 ounces crumbled feta cheese, 1 1/2 tablespoons chopped fresh mint, lemon vinaigrette, salt and black pepper
Notes
- Pro tip: The entire dish may be made in advance, but the farro will absorb the dressing as it stands. Simply toss with a bit more dressing before serving if it becomes dry.
- Farro comes in three forms — whole grain, semi-pearled and pearled. I’ve used whole grain farro for this recipe as it contains more fiber and nutrients.
- This salad is great warm or cold. If you prefer it warm, heat leftovers slightly in the microwave.
- If mint isn’t your favorite, sub with freshly chopped oregano, basil , dill or your favorite herbs.
- Originally, this recipe included fava beans. If you love them, sub 1 lb. of cooked fava beans for the peas. See my post how to cook fava beans.
- Store spring farro salad in the refrigerator for 3-5 days.
Nutrition
Nutrition is estimated using a food database and is only intended to be used as a guideline for informational purposes.
**This post was originally published in May 2017. The photos have been updated to include step by step instructions, and the text has been modified to include more recipe information.
27 Comments on “Spring Farro Salad with Feta”
Marcie–I need this salad! Can’t wait to try it. So envious of your garden!
Thanks Letty and have a great weekend!
haha I still want you to come over and teach me since you definitely know more than me about gardening! We’ve had a few hiccups with our backyard recently but my raised beds are FINALLY installed and the drip system is going in shortly. I can’t wait to just get out there are try! ANYWAY. Yay farro!!! This salad was made for me!
If I lived closer I’d be there! I’m so excited for you and I know your garden will be great!
This is spring perfection!! Love all the green and of course the farro. I have to get my hands on some fava beans, love them!!
Thanks so much Aggie and I hope you find some fava beans!
Thank you Juliana!
This salad is just beautiful Marcie- I love everything about it and I am going to use sorghum in place of farro!
Sorghum would be wonderful too! Thank you Balvinder. 🙂
This salad looks so fresh & spring-y, and your garden sounds lovely! I am 100% with you on gardening. It’s not about having some sort of gardening talent, it’s about trial & error and giving your garden some TLC. Seeing my herbs and veggies grow always makes me happy! Right now all of my rose bushes are blooming like crazy, and I love it so much.
Thanks so much Nicole! I ruin things here and there in my garden but I always learn from it — that’s what’s important!
Wow, wish I had your green thumb. Maybe one day I will try to learn gardening, it sure sounds super fun! This salad sounds delicious Marcie, so perfect for spring!
Gardening IS fun and I hope you try it Manali!
This is the perfect spring salad! I LOVE that it can be made ahead of time too! And as always, I’m jealous of your gorgeous garden harvest!
Thank you Laura! 🙂
I love this recipe and I must admit that its good to hear that gardening didn’t come completely naturally to you either. Every year I get a little better but I would definitely not say I have a green thumb!
I have garden fails all the time and guess I need to share more of those! haha All we can do is improve right? 🙂
Love all the beautiful, bright Spring flavors in this salad. And nothing is more satisfying then getting to build a recipe from your own garden. How wonderful! Cheers!
Thanks so much Liz! Making a dish like this with produce from my garden is definitely the ultimate satisfaction!
I’m so glad to hear that you used to kill plants too! Maybe that means there’s hope for me yet :). My dream is to harvest veggies from my own garden someday. This salad is so pretty and sounds just divine. Farro is one of my favorites! Have a great week, Marcie!
There is hope for you I swear! 🙂 Thanks so much Kelsie!
Well, as someone who definitely doesn’t have a green thumb, I’m thinking you actually DO have a green thumb, and you’re just too kind and humble to admit it. LOL! 😉 I seriously can’t wait to have a garden next year, and since I live across the country, I’m thinking I’m just going to have to turn to you via email to get all the garden advice. hahaha. Anyways, this salad is just GORGEOUS, Marcie!! I’m obsessing over all the spring veggies up in here and that feta, mint and lemon!!! YES YES YES! This is definitely the type of dish I could eat every day, all day! PINNED! Cheers!
You have hope Cheyanne — if I can get a semi green thumb so can you! Call me any time when you get your garden in and I will try to help. 🙂 Thanks so much and I hope your week is off to a great start!
Oh I NEED someone to come plant my garden! I so badly want to have a green thumb but I am not nearly there. I think I killed most of my garden from overwatering last year! This is one gorgeous spring salad Marcie!
Having my friend help me was a lifesaver — I don’t know if my garden would’ve ever gotten off the ground if were up to me alone! haha The drip system makes it almost a no brainer thankfully. Thanks Ashley and Happy Monday! 🙂
This is such a pretty spring salad, Marcie! I remember seeing this on IG and couldn’t get over the pretty colors. And I’m loving the flavors, too! Feta, lemon and mint sound so perfect together, especially when asparagus and peas are involved. What a perfect dish to kick off May (and Monday) with!
Thanks so much Gayle — I could seriously eat this every day! 🙂