Spring Farro Salad with Feta and Fresh Herbs

Why you’ll love this recipe

• Hearty and satisfying: farro adds chew and substance while peas and asparagus provide fresh spring flavor.
• Flexible: serve it warm, at room temperature, or chilled; it works as a side, main, or meal-prep option.
• Customizable: swap or add vegetables, change the cheese, or add beans or cooked chicken for extra protein.

Recipe ingredients

This farro salad focuses on two classic spring ingredients—peas and asparagus—balanced by crumbled feta, chopped mint and a bright lemon vinaigrette. Choose whole-grain farro for the most fiber and a fuller texture, or use semi-pearled or pearled farro if you prefer a shorter cooking time.

• Farro: An ancient whole grain with a chewy texture and nutty flavor. Whole-grain farro is most nutritious but requires longer cooking.
• Peas: Fresh or frozen peas both work; frozen peas can go straight into the cooking water. Snap peas or shelled fava beans are fine alternatives.
• Asparagus: Trim woody ends and cut on the bias into 1–1½” pieces. Blanching or quick roasting both yield great results.
• Feta cheese: Adds salty creaminess; swap goat cheese or shaved parmesan to change the profile, or omit for a dairy-free version.
• Fresh mint: Bright, cooling flavor. If you prefer, use basil, dill, oregano or chives instead.
• Lemon vinaigrette: A simple lemon vinaigrette ties everything together; use your favorite store-bought dressing if needed.

How to make this recipe

Follow these straightforward steps for a bright, flavorful spring salad that highlights market-fresh produce.

1. Bring a pot of water to a boil. Reduce the heat to maintain a gentle boil, add the asparagus and peas, and blanch for 2–3 minutes until bright green and just tender. Remove with a slotted spoon and transfer to a bowl; optionally plunge into ice water to stop cooking and retain color.
2. In the same pot, cook the farro according to package directions until tender (about 20 minutes for many whole-grain farros). Drain well and transfer to a large bowl.
3. Add the blanched vegetables to the farro along with crumbled feta and chopped mint.
4. Toss with lemon vinaigrette to coat, season with salt and freshly ground black pepper to taste, and serve warm or chilled.

Farro is an ancient wheat grain with a chewy texture and nutty flavor. It’s high in fiber and has a shape similar to barley.

Farro is versatile: serve it as a side, mix it into salads, add it to soups, or use it as a base for grain bowls and risottos.

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

Good substitutes include barley, wheat berries or spelt. For gluten-free options, try quinoa or brown rice.

Yes. The salad stores well in the fridge for several days, though the farro will soak up dressing over time. Toss with a little extra vinaigrette before serving if it seems dry.

Either works. The salad is excellent warm, at room temperature, or chilled—choose the temperature you prefer.

Serving suggestions

This salad can be enjoyed on its own or paired with protein or other sides:

• Stir in white beans for more plant-based protein, or add cooked shredded chicken or pulled pork for a heartier meal.
• Serve alongside pan-seared fish or grilled shrimp for a light lunch or dinner.
• Use it as a vibrant side for roasted chicken or baked salmon.
• Bulk it up with seasonal produce such as cherry tomatoes, cucumber, green beans or roasted peppers; toss with baby spinach or arugula for extra greens.

Recipe notes

• Make-ahead tip: The salad keeps for 3–5 days in the refrigerator. Add extra dressing before serving if the farro has absorbed most of it.
• Farro types: whole-grain farro is most nutritious but requires more cooking time; semi-pearled and pearled varieties cook faster.
• Temperature: this salad is equally good warm or cold—heat leftovers briefly if you prefer it warm.
• Herb swaps: if you don’t love mint, try chopped basil, dill, oregano or chives.
• Optional swap: shelled fava beans can be used in place of peas for a different texture and extra protein.

More spring salad ideas:

• Butter lettuce salad with a light vinaigrette
• Broccoli and kale salad with a creamy poppy-seed dressing
• Greek-style quinoa salad with roasted chickpeas and tzatziki elements
• Kale salad with cherries, blueberries and goat cheese
• Strawberry panzanella with a strawberry-balsamic vinaigrette