0317kcal[8.6][10/10] Farro Salad with Asparagus, Snap Peas, and Tomatoes

Name: *0317kcal[8.6][10/10]* Farro Salad with Asparagus, Snap Peas, and Tomatoes
Prep time: 30 min
Cook time: 50 min
Total time: 1 h 20 min
Cuisine: European, Mediterranean
Ingredients: 180g asparagus (trimmed and cut into 1-inch lengths); 180g sugar snap peas (strings removed, cut into 1-inch lengths); 1 ½ cups whole farro; 3 tbsp extra-virgin olive oil; 2 tbsp lemon juice; 2 tbsp shallot (minced); 1 tsp Dijon mustard; 180g cherry tomatoes (halved); 3 tbsp dill (fresh, chopped); 60g feta cheese (½ cup, crumbled); Salt (to taste); Pepper (to taste)

3 steps

Prep:30minCook:50min

The Complete Mediterranean Cookbook When we decided to turn farro into a hearty, fresh salad, we wondered if we could bypass the traditional step of soaking the grains overnight and then cooking them gradually for over an hour in favor of a simpler, quicker method. After testing out a few cooking techniques, we learned that boiling the grains in plenty of salted water and then draining them yielded nicely firm but tender farro—no soaking necessary. To make sure this salad looked as good as it tasted, we briefly boiled bite-size pieces of asparagus and snap peas to bring out their vibrant color and crisp-tender bite. A lemon-dill dressing served as a citrusy, herbal complement to the earthy farro. Cherry tomatoes and feta cheese offered a fresh, full-flavored finish. For a simple variation, we also created a version with cucumber, yogurt, and mint. We prefer the flavor and texture of whole farro; pearled farro can be used, but the texture may be softer. Do not use quick-cooking or presteamed farro (read the ingredient list on the package to determine this) in this recipe. The cooking time for farro can vary greatly among different brands, so we recommend beginning to check for doneness after 10 minutes.

Updated at: Wed, 16 Aug 2023 23:54:38 GMT

Nutrition balance score

Great

Glycemic Index

Moderate

Glycemic Load

High

Nutrition per serving

Calories393.8 kcal (20%)

Total Fat16.1 g (23%)

Carbs54.9 g (21%)

Sugars6.5 g (7%)

Protein12.3 g (25%)

Sodium382.9 mg (19%)

Fiber7.8 g (28%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

180gasparagus

trimmed and cut into 1-inch lengths

180gsugar snap peas

strings removed, cut into 1-inch lengths

1 ½ cupswhole farro

3 Tbspextra-virgin olive oil

2 Tbsplemon juice

2 Tbspshallot

minced

1 tspdijon mustard

180gcherry tomatoes

3 Tbspdill

60gfeta cheese

Instructions

Step 1

Bring 4.5 liters water to boil in Dutch oven. Add asparagus, snap peas, and 1 tablespoon salt and cook until crisp-tender, about 3 minutes. Using slotted spoon, transfer vegetables to large plate and let cool completely, about 15 minutes.

Step 2

Add farro to water, return to boil, and cook until grains are tender with slight chew, 15 to 30 minutes. Drain farro, spread in rimmed baking sheet, and let cool completely, about 15 minutes.

Step 3

Whisk oil, lemon juice, shallot, mustard, ¼ teaspoon salt, and ¼ teaspoon pepper together in large bowl. Add vegetables, farro, tomatoes, dill, and ¼ cup feta and toss gently to combine. Season with salt and pepper to taste. Transfer to serving platter and sprinkle with remaining ¼ cup feta. Serve.