Summer Pea, Watermelon, and Farro Salad

Health score
33%
Summer Pea, Watermelon, and Farro Salad
32 min.
4
254kcal

Suggestions


Welcome to a refreshing culinary experience with our Summer Pea, Watermelon, and Farro Salad! This vibrant dish perfectly captures the essence of summer, combining the delightful sweetness of fresh watermelon with the earthiness of farro and the freshness of garden peas. It's a colorful explosion of flavors and textures that will not only tantalize your taste buds but also nourish your body.

This salad is not only quick to prepare—ready in just 32 minutes—but also versatile enough to serve as a side dish, a light lunch, or even a main course to impress your guests. With only 254 calories per serving, it’s a guilt-free indulgence, making it an excellent choice for health-conscious foodies or anyone looking to enjoy a delicious meal without excess calories.

What sets this salad apart is the harmonious balance of ingredients. The nutty chewiness of farro provides a satisfying base, while the vibrant green peas add a pop of color and a crisp bite. Toss in juicy cubes of watermelon and a sprinkle of pecorino Romano cheese, and you have a dish that is both refreshing and hearty. Not to mention, with fresh herbs like parsley, each bite bursts with flavor that transports you to sun-drenched picnics and garden parties.

Try our Summer Pea, Watermelon, and Farro Salad today and celebrate the flavors of the season!

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • cup parsley fresh coarsely chopped
  • cup peas green shelled ()
  • 1.5 ounces pecorino cheese fresh shaved
  • 0.5 teaspoon salt 
  • cup watermelon cubed seeded
  • cup wheat berries uncooked

Equipment

  • bowl
  • frying pan
  • sauce pan

Directions

  1. Place farro in a large saucepan, and cover with water to 2 inches above farro. Bring to a boil. Cover, reduce heat, and simmer for 23 minutes or until desired degree of doneness.
  2. Add green peas to pan with farro, and cook for 2 minutes or until crisp-tender.
  3. Drain and rinse farro mixture with cold water; drain.
  4. Combine farro mixture, 1/2 teaspoon salt, and 1/4 teaspoon black pepper in a large bowl.
  5. Add the watermelon cubes and 1 cup chopped parsley, and toss gently to combine. Top salad with Romano cheese.

Nutrition Facts

Calories254kcal
Protein19.19%
Fat12.73%
Carbs68.08%

Properties

Glycemic Index
52.5
Glycemic Load
3.69
Inflammation Score
-9
Nutrition Score
15.178695698147%

Flavonoids

Apigenin
32.32mg
Luteolin
0.34mg
Kaempferol
0.39mg
Myricetin
2.23mg
Quercetin
0.04mg

Nutrients percent of daily need

Calories:254.28kcal
12.71%
Fat:3.74g
5.76%
Saturated Fat:1.87g
11.71%
Carbohydrates:45.06g
15.02%
Net Carbohydrates:35.65g
12.96%
Sugar:4.62g
5.13%
Cholesterol:11.06mg
3.69%
Sodium:428.88mg
18.65%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:12.7g
25.4%
Vitamin K:255.47µg
243.3%
Vitamin C:37.53mg
45.49%
Fiber:9.41g
37.64%
Vitamin A:1801.94IU
36.04%
Iron:3.25mg
18.06%
Calcium:168.49mg
16.85%
Phosphorus:133.02mg
13.3%
Folate:48.27µg
12.07%
Manganese:0.21mg
10.29%
Vitamin B1:0.13mg
8.4%
Magnesium:27.84mg
6.96%
Vitamin B2:0.11mg
6.48%
Potassium:224.97mg
6.43%
Zinc:0.92mg
6.16%
Copper:0.11mg
5.36%
Vitamin B3:1.03mg
5.16%
Vitamin B6:0.1mg
5.06%
Selenium:2.37µg
3.38%
Vitamin B5:0.23mg
2.29%
Vitamin B12:0.12µg
1.98%
Vitamin E:0.2mg
1.36%
Source:My Recipes