Farro Salad with Peas, Asparagus, and Feta

Vegetarian
Very Healthy
Health score
70%
Farro Salad with Peas, Asparagus, and Feta
25 min.
4
510kcal

Suggestions


Are you looking for a delicious and nutritious dish that’s perfect for lunch, a side, or even a main course? Look no further than this vibrant Farro Salad with Peas, Asparagus, and Feta! This delightful salad is a testament to the fresh flavors of spring, bringing together tender asparagus, sweet sugar snap peas, and sunny grape tomatoes in a harmonious combination.

Farro, an ancient Tuscan grain, serves as the hearty base for this recipe, adding a unique nutty flavor and an enticing chewy texture. It's not just delicious; it’s also very healthy, boasting a score of 70 on our health scale. Loaded with protein, fiber, and essential nutrients, this salad allows you to savor a guilt-free meal that nourishes both your body and soul.

With luscious crumbles of feta cheese and the aromatic touch of fresh dill, each bite feels like a celebration. Plus, it only takes about 25 minutes to prepare, making it an ideal choice for busy weekdays or casual get-togethers. Whether enjoyed as a light lunch on your patio or as a side dish for a larger meal, this Farro Salad is sure to impress your family and friends with its colorful presentation and mouth-watering flavors. Dive into this wholesome dish and delight in the perfect balance of taste and nutrition!

Ingredients

  • 12 ounces asparagus trimmed cut into 1 1/2-inch lengths
  • 1.5 cups farro 
  • ounce feta cheese crumbled
  • tablespoons optional: dill fresh chopped
  • 12 ounces grape tomatoes halved
  • 0.5 cup olive oil 
  • 0.5 cup onion red chopped
  • 0.3 cup sherry vinegar 
  • ounce sugar snap peas 

Equipment

  • bowl
  • sauce pan
  • whisk

Directions

  1. Cook farro in large saucepan of boiling salted water until just tender, about 10 minutes.
  2. Drain.
  3. Transfer to large bowl.
  4. Meanwhile, cook asparagus and sugar snap peas in another saucepan of boiling salted water until crisp-tender, about 3 minutes.
  5. Drain.
  6. Add to farro with tomatoes, onion, and dill.
  7. Whisk oil and vinegar in small bowl. Season dressing with salt and pepper.
  8. Add dressing and feta to salad; toss to coat and serve.
  9. Farro is an ancient Tuscan grain with a mellow, nutty flavor. You'll find it in some supermarkets, specialty foods stores, and Italian markets.

Nutrition Facts

Calories510kcal
Protein14.45%
Fat29.79%
Carbs55.76%

Properties

Glycemic Index
34.75
Glycemic Load
2.29
Inflammation Score
-9
Nutrition Score
33.881304341814%

Flavonoids

Naringenin
0.58mg
Apigenin
0.03mg
Luteolin
0.04mg
Isorhamnetin
6.11mg
Kaempferol
1.47mg
Myricetin
0.12mg
Quercetin
16.77mg

Nutrients percent of daily need

Calories:510.44kcal
25.52%
Fat:17.35g
26.69%
Saturated Fat:7.62g
47.6%
Carbohydrates:73.05g
24.35%
Net Carbohydrates:56.72g
20.63%
Sugar:7.55g
8.39%
Cholesterol:44.15mg
14.72%
Sodium:583.01mg
25.35%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:18.93g
37.86%
Manganese:1.42mg
70.77%
Fiber:16.33g
65.33%
Vitamin C:52.5mg
63.63%
Vitamin K:62.15µg
59.19%
Selenium:38.17µg
54.53%
Vitamin A:2240.31IU
44.81%
Phosphorus:435.02mg
43.5%
Vitamin B2:0.69mg
40.76%
Vitamin B6:0.67mg
33.33%
Calcium:326.43mg
32.64%
Vitamin B1:0.47mg
31.16%
Iron:5.61mg
31.14%
Copper:0.6mg
29.84%
Folate:118.62µg
29.66%
Vitamin B3:5.65mg
28.27%
Magnesium:106.47mg
26.62%
Zinc:3.83mg
25.51%
Potassium:767.03mg
21.92%
Vitamin E:2.53mg
16.85%
Vitamin B5:1.45mg
14.52%
Vitamin B12:0.84µg
13.97%
Vitamin D:0.2µg
1.32%
Source:Epicurious