Farro and Asparagus Salad

Jenna Helwig, Photo by Andrew McCaul

a plate of farro, feta cheese, and asparagus shoots
cover of the KIWI Fall 2022 issue

Ingredients


Makes 4 servings

1 cup farro

1⁄2 cup walnut pieces

1 bunch asparagus (about 1 pound), woody ends trimmed

3 tablespoons extra-virgin olive oil

1 1/2 Tablespoons white wine vinegar

Kosher salt and freshly ground pepper

1⁄2 cup crumbled feta cheese

1⁄4 cup chopped parsley

Farro is a nutty, delicious Italian whole grain available in specialty stores and many supermarkets. Look for the pearled or semi-pearled varieties since they cook fastest. The farro for this salad can be prepared a day or two ahead. For an extra nutritional punch, serve on a bed of baby spinach.

Directions

1. Preheat the oven to 350°F.

2. Bring a medium-size pot of salted water to a boil. Add the farro and cook for 20 minutes or until just tender. Drain and transfer to a large bowl. Cool for 20 minutes, stirring occasionally to let some of the steam escape.

3. Put walnuts on a baking sheet and toast until lightly browned, 5-8 minutes.

4. Add an inch of water to a large sauté pan or skillet. Bring to a boil. Add the asparagus and cook for 3 minutes or until crisp-tender. Drain and pat to dry. Cut the asparagus into one-inch pieces.

5. In a small bowl whisk together the olive oil, vinegar, and 1⁄4 teaspoon salt. Add the walnuts, asparagus, feta, and parsley to the farro. Toss gently. Add the dressing and toss again. Season to taste with salt and pepper.

Per Serving:


Calories: 333

Carbohydrates: 23 g

Fat: 24 g

Protein: 11 g

Fiber: 6 g

Active Time:

25 minutes

Total Time:

45 minutes