Description
This vibrant Spring Asparagus and Grain Salad is a refreshing and nutritious dish featuring tender farro or quinoa combined with crisp asparagus, sweet peas, fresh herbs, and a zesty lemon-Dijon dressing. Perfect for a light lunch or a healthy side, this Mediterranean-inspired salad balances wholesome grains with bright, seasonal vegetables and a touch of creamy feta.
Ingredients
Scale
Grains and Vegetables
- 1 cup farro or quinoa, rinsed
- 2 1/4 cups water or low-sodium vegetable broth
- 1 bunch asparagus, trimmed and cut into 1-inch pieces
- 1/2 cup shelled peas or thawed frozen peas
Fresh Herbs and Aromatics
- 1/4 cup finely chopped red onion
- 1/4 cup chopped fresh parsley
- 2 tablespoons chopped fresh mint
Dressing and Garnish
- 1/4 cup crumbled feta cheese (optional)
- Zest and juice of 1 lemon
- 3 tablespoons extra-virgin olive oil
- 1 teaspoon Dijon mustard
- Salt and pepper to taste
Instructions
- Cook the Grains: In a medium saucepan, combine the rinsed farro or quinoa with water or vegetable broth. Bring to a boil, then reduce the heat to a simmer. Cook farro for 20–30 minutes or quinoa for 15–20 minutes until the grains are tender and the liquid is absorbed. Drain any excess liquid and set the grains aside to cool.
- Blanch the Vegetables: While the grains cook, bring a pot of salted water to a boil. Add the asparagus pieces and blanch for 2–3 minutes, then add the peas and cook for an additional 1 minute. Immediately transfer the vegetables to a bowl of ice water to stop the cooking process. Drain thoroughly and pat dry with a towel.
- Prepare the Salad: In a large bowl, combine the cooled grains with the blanched asparagus, peas, red onion, chopped parsley, and mint. Toss gently to mix the ingredients evenly.
- Make the Dressing: In a small jar or bowl, whisk together the lemon zest, lemon juice, extra-virgin olive oil, Dijon mustard, salt, and pepper until well combined.
- Toss and Serve: Pour the dressing over the salad and toss gently to coat all ingredients. Sprinkle with crumbled feta cheese if using. Serve the salad at room temperature or chilled for a refreshing dish.
Notes
- This salad keeps well for up to 3 days in the fridge, making it perfect for meal prep.
- You can swap farro for other whole grains such as barley or brown rice based on your preference.
- Add grilled chicken or chickpeas to boost the protein and make this salad a complete meal.
