Spring Pea and Mint Farro Salad (Printable Version)
A refreshing grain bowl with nutty farro, sweet peas, fresh mint, and bright lemon dressing.
# Ingredient List:
→ Grains
01 - 1 cup farro
02 - 3 cups water
03 - 1/2 teaspoon salt
→ Vegetables & Herbs
04 - 1 cup fresh or frozen spring peas
05 - 1/2 cup chopped cucumber
06 - 1/4 cup thinly sliced radishes
07 - 1/3 cup chopped fresh mint leaves
08 - 1/4 cup chopped fresh parsley
09 - 2 scallions, thinly sliced
→ Dressing
10 - 3 tablespoons extra-virgin olive oil
11 - 2 tablespoons fresh lemon juice
12 - 1 teaspoon lemon zest
13 - 1 teaspoon honey (or maple syrup for vegan)
14 - 1/2 teaspoon Dijon mustard
15 - Salt and freshly ground black pepper, to taste
→ Optional Additions
16 - 1/4 cup crumbled feta cheese (omit for vegan option)
17 - 2 tablespoons toasted pine nuts
# How to Make It:
01 - Rinse the farro under cold water. In a medium saucepan, combine farro, water, and salt. Bring to a boil, then reduce heat and simmer uncovered for 25–30 minutes, until farro is tender but still chewy. Drain and let cool slightly.
02 - While the farro cooks, bring a small pot of salted water to a boil. Add peas and cook for 1–2 minutes (fresh) or 2–3 minutes (frozen), until just tender and bright green. Drain and rinse under cold water to stop cooking.
03 - In a large bowl, whisk together olive oil, lemon juice, lemon zest, honey, Dijon mustard, salt, and pepper to make the dressing.
04 - Add cooled farro, peas, cucumber, radishes, mint, parsley, and scallions to the bowl with the dressing. Toss gently to combine.
05 - Taste and adjust seasoning as needed. If desired, fold in feta cheese and pine nuts. Serve chilled or at room temperature, garnished with extra mint and a drizzle of olive oil.
# Expert Advice:
01 -
- The farro stays perfectly chewy even after sitting in the fridge for days
- Fresh mint and lemon make every bite feel incredibly alive and refreshing
- You can prep everything ahead and it actually tastes better the next day
02 -
- Overcooking the farro turns this salad mushy, so taste it frequently near the end of cooking time
- Letting the farro cool slightly before tossing prevents the herbs from wilting immediately
- The flavors need at least 15 minutes to mingle, but this salad keeps beautifully for two days
03 -
- Spread the hot farro on a baking sheet to cool quickly instead of waiting around
- Invest in a microplane for the lemon zest, it makes all the difference in brightness