Name: Easy Spring Farro Salad with Arugula Mint Dressing
Prep time: 20 min
Cook time: 10 min
Total time: 30 min
Cuisine: Lebanese
Ingredients: 2 cups dry farro; 1 head broccoli, about 2 cups trimmed and cut into small pieces; 1/2 pound (8oz) or half a bunch of asparagus, ends trimmed and cut into thirds; 2 fennel bulbs, sliced thin; 3-4 radishes, sliced thin; 5-6 scallions, sliced thin - greens and whites; 1/2 cup sun-dried tomatoes, in oil; 1 cup crumbled feta; 2 cups packed fresh arugula; 1 cup lightly packed fresh mint leaves; 1/4 cup walnuts, or any nut; 5 green onions, ends trimmed; 4 large cloves of garlic; zest of 3 lemons; 1/3 cup lemon juice, 2-3 lemons juiced; 3/4 cup olive oil; 2 Tablespoons honey; 1/2 cup feta cheese; 2 teaspoons kosher salt, half for table salt; 2 teaspoons black pepper

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With spring in the air so are spring vegetables and lighter meals. This Easy Spring Farro Salad will be one you put on repeat on season long. Paired with an Arugula Mint Dressing, spring asparagus, fennel and other spring veggies which are totally adaptable to your palate .

What is Farro?

Farro is a whole grain wheat that is very similar in texture to barley - a slight chew and nutty flavor profile. The two can be used interchangeably.

The word Farro refers to three specific sizes of grain that also includes name variations: einkorn, emmer and spelt. Most farro sold here in the US is emmer. It's a popular grain in the Middle East and throughout the Mediterranean. It's lovely in soups, salads.

Most farro sold in the United States is emmer. It’s a medium sized grain with a nutty flavor and pleasant chewy texture. This grain has gained popularity in the U.S. in recent years, but it's been a favorite standby for centuries in European and Middle Eastern countries. Farro recipes are on the rise as many people are looking for whole-grains that pack a great flavor and versatile.

Types of Farro

farrosalad_process_ingredients_farro-1-of-1 — This is parboiled farro from Trader Joe's - cooked in 10 minutes when boiled like pasta.

Pearled: Pearled farro is the most common type of farro here in the US, and it has the shortest cook time (because the grains do not include the bran).
Semi-Pearled: Semi-pearled farro, a version that has part of the bran which does take a bit longer to cook.
Whole: Whole farro. This is the most nutrient packed of the three but also takes the longest to cook.

Whichever variety you choose, it will be equally delicious. I err on the side of following the package instructions for the best method of cooking. I'll include some tips in the recipe notes as well.

Is Farro Gluten Free?

Farro is not gluten free, it comes from wheat so if you are celiac or simply avoiding gluten - this is not a good substitute. You can safely replace the farro in this recipe with brown rice for a gluten free option.

Where to Purchase Farro?

With popularity gained on farro, it's widely available in most grocery stores in the grain or organic whole foods aisle. If you have a Trader Joe's near you - they actually sell a smaller bag of par-cooked farro that is cooked in 10 minutes! A great option for busy weeknights. Bob's Red Mill also sells it and of course you can find online.

Ingredients

I love salad recipes, especially this Easy Spring Farro Salad because they are so adaptable to your liking - I always say, enjoy the dressing and adjust the main ingredients to whatever works best for you! This dressing is a play on pesto but much brighter with fresh mint, peppery arugula and feta cheese.

Salad Ingredients

Farro - Choose whatever farro you have on hand or pickup at the store. I used the Trader Joe's 10 minute farro and it worked beautifully!
Asparagus - Asparagus is a great springtime vegetable, one of my favorites! My kids on the other hand do not - I added it sparingly but if you love - GO ALL IN!
Broccoli - Since my kids prefer broccoli, I went with adding some to offset the asparagus.
Sun-dried Tomatoes - I love sun-dried tomatoes, I only use the ones packed in oil for salad recipes. These hold us much better and won't create extra liquid like regular tomatoes.
Fennel - Fennel is another great spring vegetable. You can find the fennel bulbs or the whole plant at most grocers, Trader Joe's sells the bulbs. They do have a bit of a licorice taste if you haven't had it before. But truly, most of the other flavors dominate, this gives you a nice crunch.
Radishes - Another great veggie to give some crunch and peppery flavor to the salad
Scallions - Using scallions or green onions two ways, once in the salad itself and once in the dressing. I love getting an oniony flavor without too much of an overpowering onion.
Feta Cheese - Used both in the salad and dressing!

Dressing Ingredients

Arugula - Arugula is a wonderful peppery green - it's one of my favorites and pairs very well with lemon and garlic.
Fresh Mint - We're getting into fresh mint season, it should be popping up all over (it's basically a weed). This really gives the dressing a lovely FRESH flavor.
Olive Oil
Walnuts
Lemons - Zest + juice, I only use fresh lemons.
Scallions - Using additional scallions to blend right into our dressing.
Feta Cheese - The feta cheese gives a nice salty, briney and almost creamy consistency to our dressing. We'll also add some to our salad.
Honey - That bit of honey adds just the right hint of sweetness to not create a too powerful garlic flavor.
Garlic - Because it's necessary!
Salt + Black Pepper

See recipe card for quantities.

Instructions

farrosalad_process_ingredients_cookedfarroontray

Cook your farro according to the package directions - I prefer the boiling method. It's much easier, hands off method and then also allows you to blanche your asparagus + broccoli at the same time!

farrosalad_process_farro_fennel_sundriedtomatoes_radishes_asparagus_broccoli_scallions_feta

Prepare your vegetables - slice the radishes, fennel, chop the scallions. You'll want to quickly blanche your asparagus + broccoli pieces in the boiling farro water. For the last 2 minutes of cooking - toss your asparagus + broccoli in. Once done cooking, drain all together and rinse with cold water to stop cooking.

farrosalad_process_ingredients-in-food-processor

farrosalad_process_ingredients_blendedinfoodprocessor

In the bowl of a food processor or blender. Add your arugula, mint, walnuts, lemon zest, scallions and garlic. Blend until smooth.

farrosalad_process_ingredients_fetacheeseinfoodprocessor

farrosalad_process_ingredients_blendeddressing-1-of-1

Add your lemon juice, olive oil, feta, honey, salt and pepper. Blend again until creamy and smooth. Adjust your salt and pepper to taste.

farrosalad_process_farro_fennel_sundriedtomatoes_radishes_asparagus_broccoli_scallions_feta_dressing

Layer your salad ingredients in a large bowl with farro and then add your dressing. Mix to combine well. Taste and add additional salt if needed.

Mix well to combine and finish by salting as needed.

Substitutions and Variations

farrosalad_final_platedsalad_backlit_sideview

I love salads for their versatility! Here are some ideas for changing things up for items you may not have or may not be to your liking:

Farro - Many substitutes: brown rice, freekeh or barley are great ones. You can even use pearl couscous or pasta if you want to make it a pasta salad!
Fennel - Add in some chopped cabbage in its place.
Asparagus - Double up on your broccoli and omit the asparagus.
Broccoli - Switch it up and add some cauliflower.
Radishes - Try some kohlrabi or yucca in its place.
Arugula - You can certainly sub with spinach but you will lose some of that peppery bite, it will still taste delicious but just different.
Feta Cheese - Try using goat cheese in its place.
Honey - Use maple syrup to keep it vegan (if omitting cheese)

farrosalad_process_ingredients_arugulamintdressinginbowl — Super fresh and zesty dressing with a base of arugula, mint and feta. Use as a dip or dressing - perfect with roasted potatoes!

Equipment

Since this dressing is blended with leafy greens, you will need a food processor or blender. My go-to food processor is my tried and true Cuisinart, it's what I use to make my toum regularly! Such a great investment piece. I like this one because it doesn't have a rubber ring that collects odors.

You can also use a blender or even a nutribullet blender - depending on the size, you may need to split the recipe in half.

Storage

This salad is super hearty and great to make ahead. Good in the fridge for 3-4 days, I don't recommend freezing.

I hope you enjoy this Easy Spring Farro Salad with Arugula Mint Dressing as much my family does - feel free to adjust and make your own!

If you make Easy Spring Farro Salad with Arugula Mint Dressing, please let me know by leaving a rating and review below!

As always, I love seeing your creations. Please leave a review or share your dish with me on social media #cosetteskitchen which lets me know what is working for you! You can find me on Facebook, Instagram, Twitter , Tiktok and Pinterest. For more delicious recipes to your inbox, sign up for my newsletter!

xoxo,
Cosette

Easy Spring Farro Salad with Arugula Mint Dressing