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    Home » Recipes » Vegan Main Dishes

    Spring Farro Asparagus Salad

    Published: Mar 28, 2017 · Updated: Aug 18, 2021 · This post may contain affiliate links.

    Jump to Recipe - Print Recipe

    Farro is a nutty, hearty ancient grain well-loved in Italian cuisine. It’s perfect in pilafs and substantial salads like this farro asparagus salad, embellished with other spring-y veggies. it takes a good 30 minutes to cook, much like brown rice, but you can look for quick-cooking farro, which cuts the cooking time in half. Serve as a side-by-side entrée with a warm or cold bean dish. Leftovers are excellent for the next day’s lunch for home or work. Photos by Evan Atlas.

    Farro asparagus salad recipe

    Spring Farro Asparagus Salad

    Farro is a nutty, hearty ancient grain well-loved in Italian cuisine. It’s perfect in pilafs and substantial salads like this farro asparagus salad,
    5 from 1 vote
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    Course: Grain salad
    Cuisine: Vegan / Healthy
    Diet: Vegan, Vegetarian
    Keyword: asparagus salad, farro asparagus salad
    Prep Time: 20 minutes
    Cook Time: 30 minutes
    Total Time: 50 minutes
    Servings: 4 to6
    Calories: 200kcal
    Author: Veg Kitchen

    Ingredients

    • 1 ½ to 2 cups cooked farro regular or quick-cooking
    • 12 to 14 asparagus stalks
    • 1 cup fresh or frozen thawed green peas or edamame
    • 2 scallions white and green parts, thinly sliced
    • 4 to 6 radishes trimmed and sliced
    • ½ bell pepper any color, diced
    • Juice of ½ to 1 lemon to taste
    • 2 tablespoons extra-virgin olive oil
    • ¼ cup sliced sun-dried tomatoes
    • ¼ cup chopped parsley or cilantro
    • 2 tablespoons chopped fresh dill or 1 teaspoon dried
    • Salt and freshly ground pepper to taste
    US Customary - Metric

    Instructions

    • If you haven’t cooked farro ahead and want to end up with up to 2 cups, start with ¾ cup uncooked farro and 3 cups water in a medium saucepan. Bring to a slow boil, then lower the heat and simmer gently with the cover ajar for 30 minutes, or until the water is absorbed. If using quick-cooking farro, follow package instructions. If you wind up with more than 2 cups cooked farro, save the excess for another use.
    • Transfer the cooked grain to a serving bowl.
    • Trim about an inch off the bottoms of the asparagus if they look woody; scrape bottom of stalks with a vegetable peeler if need be. You can skip this if the asparagus is slender and fresh. Cut into 1-inch lengths.
    • Steam the asparagus, peas (or edamame) in the same saucepan with a little water, just until bright green and tender-crisp. Drain, rinse with cool running water, then drain again.
    • Add the asparagus, peas, and remaining ingredients to the cooked grain in the bowl. Stir together completely. Serve warm or at room temperature.

    Nutrition

    Calories: 200kcal | Carbohydrates: 29g | Protein: 6g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Sodium: 27mg | Potassium: 555mg | Fiber: 7g | Sugar: 7g | Vitamin A: 1562IU | Vitamin C: 46mg | Calcium: 47mg | Iron: 3mg
    Vegan-ize any recipe!Grab our free vegan cheat sheet, packed with my favorite easy substitutions to make any recipe vegan.

     -

    Spring Farro asparagus salad

    Farro asparagus salad recipe

    • Here are a few more tips on ancient grains.

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    nicole malik from vegkithen.com

    Hi, I'm Nicole! I'm the creator behind VegKitchen, and the author of the popular cookbook, Weeknight One Pot Vegan Cooking. Learn more about me here.

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