Description
A delightful Spring Asparagus and Grain Salad recipe that combines the earthy flavors of farro or quinoa with vibrant asparagus, peas, and a zesty lemon dressing. Topped with feta cheese for a creamy finish, this salad is perfect for a light and nutritious meal.
Ingredients
Scale
For the Salad:
- 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
- 1/4 cup finely chopped red onion
- 1/4 cup chopped fresh parsley
- 2 tablespoons chopped fresh mint
- 1/4 cup crumbled feta cheese (optional)
For the Dressing:
- 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, cook the farro or quinoa in water or broth until tender. Drain and let cool.
- Blanch the Vegetables: Boil the asparagus and peas, then shock in ice water and drain.
- Assemble the Salad: Combine grains, asparagus, peas, red onion, parsley, and mint in a bowl.
- Make the Dressing: Whisk together lemon zest, juice, olive oil, mustard, salt, and pepper. Toss with the salad.
- Serve: Top with feta and serve chilled or at room temperature.
Notes
- This salad can be refrigerated for up to 3 days.
- Experiment with different grains like barley or brown rice.
- Add protein like grilled chicken or chickpeas for a heartier meal.
Nutrition
- Serving Size: 1 1/4 cups
- Calories: 270
- Sugar: 3g
- Sodium: 220mg
- Fat: 12g
- Saturated Fat: 3g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 34g
- Fiber: 5g
- Protein: 8g
- Cholesterol: 10mg
