Description
A fresh and vibrant Spring Asparagus and Grain Salad featuring nutty farro or quinoa, tender asparagus, peas, fresh herbs, and a zesty lemon-Dijon dressing. This Mediterranean-inspired dish is perfect for a healthy lunch or light dinner, offering a satisfying combination of textures and flavors.
Ingredients
Scale
Grain 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
Salad Mix-Ins
- 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)
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, combine the rinsed farro or quinoa with water or low-sodium vegetable broth. Bring to a boil, then reduce heat to a simmer. Cook farro for 20–30 minutes or quinoa for 15–20 minutes until tender and liquid is absorbed. Drain any excess water and let the grains cool completely.
- Blanch the Vegetables: While the grains cook, bring a pot of salted water to a boil. Add the asparagus and blanch for 2–3 minutes until crisp-tender. Then add the peas and cook for an additional 1 minute. Drain the vegetables immediately and transfer to a bowl of ice water to stop the cooking process. Drain again and pat dry thoroughly.
- Combine Salad Ingredients: In a large bowl, gently mix the cooled grains, blanched asparagus, peas, finely chopped red onion, fresh parsley, and mint until evenly combined.
- Prepare 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 emulsified and smooth.
- Toss and Serve: Pour the dressing over the salad mixture and toss gently to coat all ingredients evenly. Sprinkle crumbled feta cheese on top if desired. Serve the salad at room temperature or chilled for a refreshing meal.
Notes
- This salad keeps well for up to 3 days when refrigerated in an airtight container.
- You can substitute farro with barley or brown rice for a similar texture and hearty grain.
- To make it a more substantial meal, add grilled chicken or chickpeas for extra protein.
