Equipment
Ingredients
Farro Base
- 200 g semi-pearled farro, rinsed
- 1000 ml water
- kosher salt
Spring Vegetables
- 150 g asparagus, tough ends removed, cut into 3cm pieces
- 150 g green beans, trimmed, cut into 3cm pieces
- 100 g sugar snap peas, strings removed, halved diagonally
- 1 avocado, peeled, pitted, and diced
Lemon Vinaigrette
- 60 ml extra virgin olive oil
- 45 ml lemon juice, freshly squeezed
- 10 g dijon mustard
- 1 garlic, minced
- 5 ml maple syrup
- 10 g fresh mint, finely chopped
- 3 g kosher salt
- 1 g black pepper, freshly cracked
Nutrition (per serving)
Nutrition is estimated per serving. Nutrients without complete source data are omitted.
Full nutrition
- Calories
- 413 kcal
- Protein
- 10 g
- Carbohydrates
- 47 g
- Fat
- 22 g
- Fiber
- 10 g
- Sugar
- 4 g
- Sodium
- 368 mg
- Saturated Fat
- 3 g
- Monounsaturated Fat
- 15 g
- Polyunsaturated Fat
- 2 g
- Potassium
- 645 mg
- Calcium
- 74 mg
- Iron
- 3.7 mg
- Magnesium
- 38 mg
- Phosphorus
- 73 mg
- Zinc
- 0.7 mg
- Vitamin A
- 49 mcg
- Vitamin C
- 30 mg
- Vitamin E
- 3.6 mg
- Vitamin K
- 55 mcg
- Vitamin B6
- 0.3 mg
- Thiamin
- 0.16 mg
- Riboflavin
- 0.18 mg
- Niacin
- 1.5 mg
- Folate
- 78 mcg
- Water
- 384 g
Sources: Aggregated Public Data, USDA FoodData Central
Method
Bring water to a rapid boil in a Large pot. Add kosher salt and the rinsed farro. Reduce heat to medium and simmer for 25 to 30 minutes until the grains are tender but still retain a chewy bite.
While the farro cooks, prepare an ice bath by filling the Large mixing bowl with cold water and ice cubes.
Bring heavily salted water to a boil in a Medium saucepan. Blanch the asparagus, green beans, and snap peas for 2 minutes until bright green and crisp-tender.
Use a Slotted spoon to immediately transfer the blanched vegetables into the ice bath to halt the cooking process. Let them sit for 2 minutes, then drain well and pat dry.
In a Small mixing bowl, use a Whisk to combine the extra virgin olive oil, freshly squeezed lemon juice, dijon mustard, minced garlic, maple syrup (if using), kosher salt, and black pepper. Whisk vigorously until emulsified.
Once the farro is cooked, drain any excess water and transfer the warm grains to the Large mixing bowl (emptied of the ice bath). Pour half of the lemon vinaigrette over the warm farro and toss to coat.
Use a Chef's knife and Cutting board to dice the avocado. Add the cooled green vegetables, diced avocado, and fresh chopped mint to the farro. Drizzle with the remaining vinaigrette and toss gently to combine.
Chef's Notes
- Dressing the farro while it is still warm is a crucial technique; the warm starches absorb the vinaigrette much more effectively than cold grains, resulting in a deeply seasoned base.
- Ensure your blanched vegetables are thoroughly dried after the ice bath. Excess water will dilute the lemon vinaigrette and prevent it from clinging properly to the ingredients.
- Not all farro is the same. Whole farro requires soaking and takes up to 45 minutes to cook, while pearled farro can cook in just 15 minutes. This recipe is scaled for semi-pearled, the most common grocery store variety.
- If preparing this salad for meal prep, store the avocado and the final half of the vinaigrette separately. Add them just before eating to maintain maximum freshness and texture.
Storage
Refrigerator: 3 days — Store in an airtight container. Avocado may brown slightly over time; best added fresh if making ahead.
Troubleshooting
Farro is mushy and blown out
Cause: Grains were boiled for too long or soaked beforehand unnecessarily
Fix: Cannot be fixed. Spread on a baking sheet to cool quickly and prevent further softening
Prevention: Check the farro 5 minutes before the recommended cooking time, as semi-pearled cooks faster than whole farro
Green vegetables look dull and olive-colored
Cause: Overcooking or skipping the ice bath
Fix: Cannot be fixed, but flavor will still be acceptable
Prevention: Strictly adhere to a 2-minute blanching time and immediately shock in an ice bath
Avocado turns brown quickly
Cause: Oxidation from prolonged air exposure before dressing
Fix: Scrape off oxidized layers if only surface-level
Prevention: Wait to dice the avocado until the moment you are ready to assemble and toss with the acidic dressing
Cultural Context
Grain salads feature prominently in Mediterranean and Middle Eastern culinary histories, where ancient grains like farro provided a hearty, drought-resistant staple. Adapting these traditional foundations with a vibrant medley of crisp spring vegetables represents a modern approach to plant-forward cooking, balancing ancient sustenance with contemporary seasonal freshness.
