Asparagus Farro Salad

Vegetarian
Health score
43%
Asparagus Farro Salad
35 min.
4
447kcal

Suggestions


Welcome to a delightful culinary experience with our Asparagus Farro Salad! This vibrant dish is not only a feast for the eyes but also a celebration of fresh, wholesome ingredients. Perfectly suited for vegetarians, this salad is a versatile addition to any meal, whether you're looking for a refreshing side dish, a light starter, or a satisfying snack.

In just 35 minutes, you can whip up a nutritious salad that serves four, making it ideal for family gatherings or casual get-togethers with friends. The nutty flavor of farro pairs beautifully with tender asparagus spears, while the crunch of pecans adds a delightful texture. A sprinkle of feta cheese brings a creamy, tangy element that elevates the dish to new heights.

What truly sets this salad apart is the zesty dressing, made with fresh lemon juice and fragrant lemon peel, which ties all the flavors together. With a caloric breakdown that balances protein, healthy fats, and carbohydrates, this dish not only tastes great but also nourishes your body. So, roll up your sleeves and get ready to impress your guests with this delicious Asparagus Farro Salad that’s sure to become a favorite in your recipe repertoire!

Ingredients

  • cup farro uncooked (semi-pearled or pearled)
  • lb asparagus fresh
  • tablespoons olive oil 
  •  shallots finely chopped
  • teaspoons lemon zest grated ()
  • 1.5 tablespoons juice of lemon ()
  • teaspoon salt 
  • 0.3 teaspoon pepper 
  • 0.5 cup pecans 
  • 0.3 cup feta cheese 

Equipment

  • bowl
  • frying pan
  • sauce pan
  • sieve
  • wooden spoon
  • colander

Directions

  1. In 2-quart saucepan, heat 4 cups water to boiling. Stir in farro; return to boiling. Reduce heat to low; cover and cook 20 to 25 minutes.
  2. Meanwhile, cut asparagus into 1-inch pieces, leaving heads full. In 10-inch skillet, heat 2 tablespoons of the oil.
  3. Add asparagus and shallot; cook 5 to 7 minutes, stirring occasionally, until desired doneness (some like asparagus more tender, while others prefer a little fresh crunch).
  4. Remove asparagus from skillet to plate; set aside.
  5. Stir in remaining 2 tablespoons oil, the lemon peel and lemon juice to skillet.
  6. Heat over low heat, scraping bottom of skillet with wooden spoon to loosen browned bits. Stir in salt and pepper. Set sauce aside.
  7. Drain cooked faro in strainer or colander; rinse. In large serving bowl, toss faro with asparagus, pecans and feta cheese.
  8. Drizzle sauce over top.

Nutrition Facts

Calories447kcal
Protein9.03%
Fat50.7%
Carbs40.27%

Properties

Glycemic Index
32.75
Glycemic Load
1.1
Inflammation Score
-8
Nutrition Score
22.220434793959%

Flavonoids

Cyanidin
1.33mg
Delphinidin
0.9mg
Catechin
0.9mg
Epigallocatechin
0.7mg
Epicatechin
0.1mg
Epigallocatechin 3-gallate
0.28mg
Eriodictyol
0.27mg
Hesperetin
0.81mg
Naringenin
0.08mg
Apigenin
0.01mg
Luteolin
0.02mg
Isorhamnetin
6.46mg
Kaempferol
1.58mg
Quercetin
15.87mg

Nutrients percent of daily need

Calories:447.36kcal
22.37%
Fat:26.34g
40.52%
Saturated Fat:4.53g
28.32%
Carbohydrates:47.06g
15.69%
Net Carbohydrates:35.39g
12.87%
Sugar:3.68g
4.09%
Cholesterol:11.13mg
3.71%
Sodium:731.78mg
31.82%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:10.56g
21.11%
Manganese:1.44mg
71.85%
Vitamin K:57.61µg
54.87%
Fiber:11.67g
46.68%
Selenium:23.9µg
34.14%
Copper:0.59mg
29.29%
Phosphorus:250.33mg
25.03%
Vitamin B1:0.36mg
24.27%
Iron:4.25mg
23.61%
Vitamin E:3.52mg
23.44%
Folate:80.53µg
20.13%
Vitamin B2:0.34mg
20.07%
Magnesium:74.68mg
18.67%
Vitamin A:929.49IU
18.59%
Vitamin B3:3.7mg
18.5%
Zinc:2.63mg
17.53%
Vitamin B6:0.34mg
16.88%
Potassium:456.94mg
13.06%
Vitamin C:9.81mg
11.89%
Calcium:116.38mg
11.64%
Vitamin B5:0.71mg
7.08%
Vitamin B12:0.21µg
3.52%