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 that come together in perfect harmony. Whether you're looking for a refreshing side dish, a light starter, or a satisfying snack, this salad is sure to impress.

Imagine tender asparagus spears, sautéed to perfection, mingling with nutty farro and creamy feta cheese. The addition of crunchy pecans adds a delightful texture, while a zesty lemon dressing elevates the flavors, making each bite a burst of freshness. This vegetarian dish is not only delicious but also packed with nutrients, making it a guilt-free indulgence.

Ready in just 35 minutes, this Asparagus Farro Salad is perfect for busy weeknights or as a stunning centerpiece for your next gathering. With its balance of protein, healthy fats, and carbohydrates, it’s a well-rounded meal that will leave you feeling satisfied and energized. So, roll up your sleeves and get ready to impress your family and friends with this easy-to-make, flavorful salad that celebrates the best of seasonal produce!

Ingredients

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

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%