Farro and Spring Vegetable Salad with Feta
To get a head start on this recipe, do some of the prep the night before. Make the parsley-mint dressing, clean the sugar snap peas and peel the carrots (they’ll keep in water or damp paper towels overnight in the refrigerator). The next day, use a mandoline to quickly slice the fennel and asparagus. Your efforts will be well rewarded with an amazing dish that showcases springtime vegetables at their freshest.
Estimated Nutrition (whole recipe, rough)
Counts 17 of 18 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 17 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Farro | 1/2 cup cooked (100g) | 170 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Feta Cheese | 1 oz (28g) cheddar | 113 |
| Pea | 1/2 cup (72g) | 62 |
| Sugar | 1 tbsp (12.5g) granulated | 49 |
| Onion | 1 medium (110g) | 44 |
| Bell Pepper | 1 medium (119g) | 31 |
| Fennel Bulb | 1/2 bulb (87g) | 27 |
| Asparagus | 6 spears (90g) | 27 |
| Carrot | 1 medium (61g) | 25 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Clove | 1 tsp ground (2g) | 7 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Thyme | 1 tsp dried (1.4g) | 4 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Peppermint | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 2 bunches fresh flat-leaf parsley
- 1 cup fresh mint leaves
- 1 garlic clove
- 1/4 cup fresh lemon juice, plus more as needed
- 1 tsp. kosher salt, plus more, to taste
- 1/2 cup plus 2 Tbs. olive oil, plus more as needed
- Freshly ground pepper, to taste
- 6 Tbs. olive oil, plus more as needed
- 1/2 cup diced yellow onion
- 1 Tbs. fresh thyme leaves
- 2 cups farro
- 2 tsp. salt, plus more, to taste
- 1/2 cup English peas
- 1/4 cup chopped fresh mint
- 1/4 cup diced Meyer lemon
- 1/2 cup sugar snap peas, cut on the bias into 1/4-inch strips
- Freshly ground pepper, to taste
- Fresh lemon juice, to taste, plus 2 Tbs.
- 1 small fennel bulb, trimmed, halved, cored and very thinly sliced lengthwise
- 1 bunch baby carrots, preferably mixed colors, tops trimmed to 1 inch, peeled and halved lengthwise
- 1 bunch asparagus, very thinly sliced on the bias into 2-inch pieces
- 2 to 3 oz. tender pea tendrils
- 4 oz. French feta cheese, crumbled