This is a variation of our grain salad base recipe. Full of vibrant colors and fresh vegetables, this warm farro salad with spring veggies is pleasing to the eye and the palate. The combination of ingredients in this recipe also create a little taste of spring!
Three Must-Know Cooking Skills
For recipe success, learn how to:
Culinary Tips for the Best Warm Farro Salad
Use leftover cooked farro or look for quick-cooking varieties to make the recipe come together faster. For added nuttiness, toast the farro before adding the water.
Asparagus stems have a natural breaking point. Bend the stem end, and it will snap off at the perfect spot, leaving the woody part behind.
Be sure to use a small garlic clove; too much raw garlic can be overpowering.
This recipe features a technique called blanching. Briefly submerge a food (in this case asparagus and snap peas) in boiling water. The goal is not to cook them, but to brighten their colors! Dunking them in an ice bath stops the cooking process and prevents the vegetables from turning an unappealing olive green color. A cooking tool called a spider is ideal for fishing the asparagus and snap peas out of the boiling water.
Ingredient Substitutions
- Farro: any whole grain will work, but we recommend against using oats. Choose intact whole grains that keep their shape like brown rice, quinoa, barley, and spelt. Refined grains like white rice can be subbed, but the salad won’t be quite as nutritious.
- Vegetables: we recommend sticking to fresh vegetables for this recipe, but frozen can be substituted if necessary. If asparagus isn’t in season, green beans are a good substitute!
- Shallot: substitute red onion.
- Fresh Dill: substitute other herbs such as basil or parsley. However, we highly recommend dill; it compliments the spring vegetables very well!
- Dressing: any store bought or homemade vinaigrette dressing can work. If using a store bought dressing, choose one with ingredients you can recognize and pronounce. Refer to our ingredient guide for direction. Pesto would also be delicious in this recipe.
We love getting our oil and vinegar from Enzo’s Table. Click on the picture below to try out dozens of different oils, vinegars, and more!
Recipe Variations
Want a little more protein? Add some drained and rinsed navy or garbanzo beans.
Want a bit more crunch? Mix in some toasted nuts or sunflower seeds.
Need some grain salad recipe inspiration?
Use our grain salad base recipe as a guide, or check out our other grain salad variations!
Equipment Recommendations
Use these kitchen tools for culinary success!
- Cutting Board
- Chef’s Knife
- 2.5-quart Saucepan
- Fine Mesh Strainer
- Spider
- Dry Measuring Cups & Spoons
- Liquid Measuring Cup
- Mixing Bowl
- Storage Container
- Spatula
Are Grain Salads Healthy?
This grain salad features farro, spring vegetables, and a balsamic vinaigrette dressing – all healthy ingredients!
Farro
Whole grains like farro are a good source of fiber, phytochemicals, vitamins, and minerals. Fiber is important for digestion, satiety, stable blood sugar, good cholesterol, and healthy gut bacteria. Phytochemicals work as antioxidants to help fight off diseases and keep us well.
Spring Vegetables
Just like whole grains, vegetables are a good source of fiber, phytochemicals, vitamins, and minerals. Different colored vegetables provide different phytochemicals, so consuming a variety of colors is ideal. This recipe features seasonal spring vegetables – asparagus and sugar snap peas. Using seasonal produce maximizes taste, nutrition, and price!
Balsamic Vinaigrette Dressing
A healthy vinaigrette dressing made from extra virgin olive oil and balsamic vinegar adds flavor and nutrition. The fats in vinaigrette help your body absorb certain nutrients in the salad, so avoid fat-free varieties. For optimal nutrition, make the balsamic vinaigrette yourself.
Serving Suggestions for Spring Salad
Although technically a warm farro salad, this recipe can also be served cold as a light meal or as a side to another dish, like our baked pesto salmon or simple turkey meatballs.
Storage Recommendations
Store leftover farro salad in an airtight container in the fridge for up to 3 days. For optimal freshness, add the tomatoes on the day you plan to eat the salad.
Want more healthy salad recipes?
Check out these easy, healthy recipe ideas!
Mediterranean Lentil Salad with Roasted Red Peppers
Warm Farro Salad with Spring Veggies
Ingredients
- 1 cup farro
- 3 cups water (may sub vegetable stock)
- 6 stalks asparagus
- 1 cup cherry tomatoes
- 1 cup sugar snap peas
- ¼ cup crumbled feta cheese
- 2 Tablespoons chopped, fresh parsley
- 2 Tablespoons chopped, fresh dill
- 1 small shallot, diced (~¼ cup)
- 1 small garlic clove, minced
- ¼ cup homemade or store-bought balsamic vinaigrette
- Salt & pepper to taste
Instructions
- Rinse and drain farro. Place in a pot and add water or vegetable stock. Add a pinch of salt. Bring to a boil; reduce heat to medium-low and simmer 30 minutes or until al dente (tender but firm). Drain off any excess liquid. Place in a large bowl to cool slightly.
- Snap off woody ends of asparagus and cut into one-inch pieces. Slice cherry tomatoes and sugar snap peas in half.
- Bring a pot of water to boil. Add asparagus and sugar snap peas. Cook for 2 minutes. Immediately drain and submerge in an ice bath. Once cool, drain.
