Equipment
Ingredients
Grains
- 250 g pearled farro, dry, rinsed
- 750 ml water
- 5 g salt
Green Vegetables
- 200 g asparagus, woody ends trimmed, cut into 3cm pieces
- 150 g green beans, trimmed, cut into 3cm pieces
- 150 g sugar snap peas, strings removed, halved on bias
- 1 avocado, ripe but firm, diced
Vinaigrette & Assembly
- 60 ml extra virgin olive oil
- 45 ml lemon juice, freshly squeezed
- 10 g dijon mustard
- 1 garlic clove, minced or grated
- 15 g fresh dill, chopped
- 2 scallions, thinly sliced
- salt
- black pepper
Nutrition (per serving)
Nutrition is estimated per serving. Nutrients without complete source data are omitted.
Full nutrition
- Calories
- 467 kcal
- Protein
- 13 g
- Carbohydrates
- 58 g
- Fat
- 22 g
- Fiber
- 13 g
- Sugar
- 5 g
- Sodium
- 727 mg
- Saturated Fat
- 3 g
- Monounsaturated Fat
- 14 g
- Polyunsaturated Fat
- 2 g
- Potassium
- 759 mg
- Calcium
- 90 mg
- Iron
- 4.4 mg
- Magnesium
- 25 mg
- Phosphorus
- 68 mg
- Zinc
- 0.5 mg
- Vitamin A
- 50 mcg
- Vitamin C
- 25 mg
- Vitamin E
- 4.1 mg
- Vitamin K
- 30 mcg
- Vitamin B6
- 0.1 mg
- Thiamin
- 0.09 mg
- Riboflavin
- 0.11 mg
- Niacin
- 0.9 mg
- Folate
- 53 mcg
- Water
- 295 g
Sources: Aggregated Public Data, USDA FoodData Central
Method
Combine rinsed farro, water, and salt in a medium saucepan. Bring to a boil, then reduce heat to low, cover, and simmer until tender but chewy (al dente), about 15-20 minutes depending on the variety.
While farro cooks, prepare an ice bath in a large bowl. Bring a separate large pot of salted water to a rolling boil.
Blanch the green vegetables to set their color and texture. Add green beans and asparagus to the boiling water first. After 2 minutes, add the snap peas. Boil for 1 more minute (3 minutes total), then immediately drain and transfer all vegetables to the ice bath.
In a small bowl or jar, whisk together lemon juice, Dijon mustard, minced garlic, salt, and pepper. Slowly stream in the olive oil while whisking until the dressing is emulsified.
Drain the farro well if any liquid remains. Transfer warm farro to a large mixing bowl. Add half the dressing and toss to coat while the grains are warm (this helps absorption). Let cool for 5-10 minutes.
Dry the cooled vegetables thoroughly with a kitchen towel. Add them to the farro along with the scallions and dill. Toss with the remaining dressing. Gently fold in the diced avocado right before serving.
Chef's Notes
- Dressing the farro while it is still warm allows the grains to absorb the lemon and garlic flavors more effectively than if dressed cold.
- Ensure the blanched vegetables are patted very dry before adding to the salad; excess water will dilute the vinaigrette.
- For extra protein, chickpeas or white beans make an excellent addition that keeps the dish vegan.
Storage
Refrigerator: 3 days — Store without avocado if possible to prevent browning. Best if dressing is stored separately.
Troubleshooting
Vegetables are mushy or dull olive green
Cause: Overcooked or acid applied too early
Fix: Cannot be fixed strictly, but adding fresh chopped herbs can improve visual appeal.
Prevention: Strictly time the blanching process and use an ice bath immediately. Add lemon dressing just before serving.
Cultural Context
Farro is an ancient grain originating in the Fertile Crescent and has been a staple in Italian diets, particularly in Tuscany and Abruzzo, for centuries. This preparation borrows the Mediterranean tradition of combining cooked grains with seasonal vegetables (primavera style) to create a dish that serves as both a hearty meal and a light side.
