Farro Spring Salad

[click image to enlarge]

There's no better way to highlight the spring harvest then a fresh salad. This one is full of carrots, asparagus, herbs, lemon and farro, or wheat berry, to give it a little more body. Farro is a whole grain so it’s a great source of fiber and complex carbohydrates. Serve this at your Easter brunch or lunch as a hearty, nutrient-dense side dish! The best part is that it is tastiest when served cold and you can make it a day or two in advance.

This recipe includes the basic ingredients, but feel free to add more veggies like zucchini, green peas, snap peas, green beans, mushrooms, green onions or other spring vegetables

Servings: 6-8


  • 1 cup raw farro*
  • 5 cups water
  • 2 carrots
  • 1 small bunch asparagus, or 8 large asparagus
  • ¼ teaspoon salt
  • ¼ of onion
  • ¼ cup halved cherry tomato
  • 4 Tablespoons mint, chopped
  • 4 Tablespoons parsley, chopped
  • 4 Tablespoons lemon juice + zest of 1 lemon
  • 4 Tablespoons extra virgin olive oil
  • ⅛ teaspoon freshly cracked pepper
  • 3 Tablespoons feta crumbles (optional)

*To save money, buy in bulk at your local health food store.


  1. Bring 5 cups water to a boil in a medium saucepan, then add farro and salt. Bring back to a boil then simmer 30 minutes. Let the farro sit for 5 minutes or until tender. Drain in a colander. Then, place farro in a salad bowl serving dish.
  2. Peel the tough ends of the asparagus and trim the stems. Using a mandolin or vegetable peel, peel ribbons and set aside. Do the same for the carrots. Slice the onion thinly and place in cold water (to tone down onion-y flavor).
  3. In the same pot you used to cook farro, fill with water and bring to a boil. Have an ice bath or cold water bath on standby. Blanch, or dunk asparagus in boiling water for 10-30 seconds, then place in ice bath. Repeat with carrots. Drain, then add to farro in serving dish.
  4. To make the dressing, add the olive oil, lemon juice and zest, and stir well. Pour dressing over the salad. Add chopped mint, parsley, onions, tomato, pepper, and feta. Mix well. Serve at room temperature or as a cold salad.

Also appropriate for: Vegetarian, Lacto-Ovo Vegetarian, Vegan (do not use Feta).

nutrition facts label for Farro Spring Salad

For photographs and detailed instructions, please visit shapeupfridge.com