Spring Farro Salad with Feta, Peas and Lemon

Why you’ll love this recipe

• Hearty and satisfying: farro adds a chewy, nutty base that keeps you full while remaining light and fresh.
• Seasonal and colorful: asparagus, peas, and fresh herbs celebrate spring market produce.
• Flexible: serve it warm, at room temperature, or chilled; add beans or cooked protein to boost calories and protein.
• Make-ahead friendly: prepares well for meal prep and keeps in the refrigerator for several days.

Recipe ingredients

This spring farro salad highlights two classic spring vegetables and comes together with simple pantry staples. Use a lemon vinaigrette for brightness and finish with salty feta and chopped fresh mint for contrast.

• Farro. An ancient whole grain with a nutty flavor and chewy texture. Farro is available whole, semi-pearled, or pearled; whole-grain farro retains the most fiber and nutrients but takes longer to cook.
• Peas. Fresh or frozen peas both work well; snap peas can be substituted for a crunchier texture. Frozen peas can be added straight to the pot—no thaw needed.
• Asparagus. Trim the woody ends and slice on the bias into 1–1½” pieces. Blanch briefly so the stalks stay bright green and tender-crisp.
• Feta cheese. Crumbled feta brings a salty, creamy element. If you prefer, swap goat cheese or omit to keep the salad dairy-free.
• Fresh mint. Adds a cooling, aromatic note. Other fresh herbs like basil, dill, oregano, or chives are fine substitutes.
• Lemon vinaigrette. A simple mix of lemon juice, olive oil, salt, and pepper brightens the entire salad. Adjust acidity to taste.

How to make this recipe

This salad is straightforward and comes together in under an hour, most of which is passive cooking time for the farro. The following steps outline a reliable method for evenly cooked farro and crisp green vegetables.

1. Bring a large pot of salted water to a boil. Reduce to a simmer and add the asparagus and peas to blanch for 2–3 minutes until tender-crisp. Remove with a slotted spoon and transfer to a bowl; optionally plunge into ice water to preserve color, then drain.
2. Add the farro to the same pot and cook according to package instructions (typically about 20 minutes for pearled or less for semi-pearled). Drain thoroughly and return to a large mixing bowl.
3. Combine the blanched vegetables with the cooked farro. Add crumbled feta and chopped fresh mint.
4. Drizzle with lemon vinaigrette and toss gently to coat. Taste and season with salt and freshly ground black pepper as needed. Serve warm, at room temperature, or chilled.

Farro is an ancient wheat grain with a chewy texture and nutty flavor, often used in salads, soups, and pilafs. It is higher in fiber than refined wheat products.

No. Farro is a wheat variety and contains gluten, so it is not suitable for a gluten-free diet.

Yes. The salad keeps well refrigerated for 3–5 days. The farro will absorb dressing over time; add a little extra vinaigrette and toss before serving to refresh the texture.

Serving suggestions

This farro salad can stand on its own or complement a protein. Here are a few serving ideas:

• Add white beans or cooked chicken for extra protein and make it a heartier main dish.
• Pair with simple grilled or pan-seared fish for a balanced spring meal.
• Serve as a side to roasted chicken or baked salmon to round out a dinner plate.
• Mix in seasonal vegetables—cherry tomatoes, cucumber, roasted peppers, or baby greens—for variety and color.

Recipe notes

• Make ahead: Assemble in advance and refrigerate. If the farro soaks up the dressing, toss with a little extra vinaigrette before serving.
• Farro types: Whole-grain farro is most nutritious but takes longer to cook; adjust cooking time based on the package instructions.
• Temperature: Enjoy warm, room temperature, or cold—whichever you prefer.
• Herb swaps: If you prefer other herbs, try basil, dill, oregano, or chives in place of mint.
• Storage: Store refrigerated for 3–5 days in an airtight container.

More spring salad ideas:

• Butter lettuce salad with vinaigrette and toasted nuts
• Broccoli and kale salad with creamy poppy seed dressing
• Greek-style quinoa salad with roasted chickpeas and tzatziki
• Kale and cherry salad with goat cheese and a bright vinaigrette
• Strawberry panzanella with a strawberry-balsamic dressing

Spring Farro Salad with Feta

Servings: 6 servings

Prep Time: 15 mins

Cook Time: 20 mins

Total Time: 35 mins

Spring Farro Salad with Feta is packed with chewy, nutty farro, spring vegetables and creamy feta, tossed in lemon vinaigrette for a fresh seasonal side or vegetarian main.

Note: This post was originally published in May 2017. Photos and text were updated to add step-by-step visuals and additional recipe information.