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!

Spring farro salad in a white serving bowl

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

Farro salad with feta in a bowl with a serving spoon digging in

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.

Spring farro salad ingredients.
  • 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!

How to make spring farro salad.
  1. 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.
  2. 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.
  3. Add the farro, feta cheese and mint to the bowl of vegetables.
  4. Add enough lemon vinaigrette to coat and toss to combine. 
Spring Farro Salad with Feta in a serving bowl with lemon slices.

FAQs

What is farro?

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. 

How do you eat farro?

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.

Is farro gluten free?

Farro is not gluten-free as it is an ancient ancestor of the wheat family. All wheat products naturally contain gluten.

What are good farro substitutes?

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.

Can this recipe be prepped in advance?

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.

Should I serve farro salad warm or cold?

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.

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.
Spring farro salad in a bowl with dressing and mint alongside

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

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Spring farro salad in a white serving bowl

Spring Farro Salad with Feta

Servings: 6 servings
Prep Time: 15 minutes
Cook Time: 20 minutes
Additional Time: 0 minutes
Total Time: 35 minutes
Spring Farro Salad with Feta is packed with chewy, nutty farro, spring veggies and creamy feta cheese. It's tossed in a lemon vinaigrette for a delicious spring side dish or vegetarian main!
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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

Calories: 283kcal, Carbohydrates: 37g, Protein: 12g, Fat: 11g, Saturated Fat: 3g, Polyunsaturated Fat: 7g, Cholesterol: 13mg, Sodium: 324mg, Fiber: 8g, Sugar: 5g

Nutrition is estimated using a food database and is only intended to be used as a guideline for informational purposes.

Course: Salads
Cuisine: American
Author: Marcie
All recipes and images © Flavor the Moments.
Did you try this recipe?Be sure to tag @flavorthemoments with the hashtag #flavorthemoments on Instagram so I can see what you made!

**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.

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