This Delicious and Healthy Farro and Pea Salad is bursting with all the flavors of summer from the mint and lemon.
It’s a satisfying and filling salad with plenty of different textures;
- chewy and “nutty” from the farro
- “creamy” from the nondairy feta cheese
- sweet from the peas
- refreshing from the mint
- zingy from the lemon
What are the Health Benefits of Farro?
- Nutrient-Rich: Farro is packed with nutrients including fiber, protein, vitamins, and minerals. It contains notable amounts of magnesium, zinc, and B vitamins such as niacin (vitamin B3), which are important for overall health.
- High in Fiber: Farro is an excellent source of dietary fiber, both soluble and insoluble. This helps promote digestive health, regulate bowel movements, and can contribute to lowering cholesterol levels.
- Good Source of Protein: Farro is relatively high in protein compared to other grains, making it a great option for vegetarians and vegans looking to increase their protein intake. Protein is essential for muscle repair, growth, and overall body function.
- May Aid in Weight Management: The combination of protein and fiber in farro can help you feel fuller for longer periods, potentially reducing overall calorie intake and aiding in weight management.
- Rich in Antioxidants: Farro contains various antioxidants such as polyphenols, which help protect the body against oxidative stress and inflammation. Antioxidants are believed to play a role in reducing the risk of chronic diseases like heart disease and cancer.
- Promotes Heart Health: Farro is a good source of heart-healthy nutrients such as magnesium, which helps regulate blood pressure and improve blood circulation. Its high fiber content can also help lower cholesterol levels, reducing the risk of heart disease.
- May Help Manage Blood Sugar Levels: The fiber content in farro slows down the absorption of sugars into the bloodstream, which can help prevent spikes in blood sugar levels. This makes it a suitable option for individuals with diabetes or those looking to manage their blood sugar levels.
- Supports Bone Health: Farro contains minerals like magnesium, phosphorus, and iron, which are essential for maintaining strong and healthy bones. These minerals contribute to bone density and can help prevent conditions like osteoporosis.
- Versatile and Easy to Incorporate: Farro can be used in various dishes such as soups, salads, stir-fries, and pilafs, making it a versatile ingredient to include in your diet.
Farro is NOT spelt!
They occasionally get mistaken for each other. Spelt is a different grain, it’s rounder and softer than farro.
What’s in Farro and Pea Salad?
- Farro – see above
- Fresh mint
- Non dairy feta cheese – optional
- Plenty of lemon zest and juice
- A delicious no oil dressing
How do I make it?
It’s so easy!
- Make the farro. I would advise following the directions on the packet but essentially place 1 1/2 cups of farro into a pan, add 3 cups of water, cover, bring to a boil, turn down to a simmer, and cook for 15 minutes or until al dente. Drain off any excess water.
- Make the dressing and pour over the warm farro, add the peas then allow it to cool for 5 minutes or so.
- Add the mint and vegan feta if using.
- Stir to combine, taste, and add more salt, pepper, mint, or lemon juice if desired.
Tips for making a perfect salad!
- Don’t over cook the farro, you want to keep that nice chewy “bite” to it.
- Allow the farro to cool a little before you add the mint otherwise the mint will oxidize and turn black 🙁
- Taste well, add more salt (optional) pepper, lemon juice/zest and mint to your desired taste.
- There is no need to cook the frozen peas, just stir them into the warm farro and they will turn bright green and be full of flavor.
Can I make it in advance?
Yes you can, it will sit happily in the fridge for a day or two. I would however suggest you taste the salad just before serving and if needed add more lemon zest/juice and fresh mint to “wake it up a little.”
A word on Dressings!
Dressings made with olive oil can easily add HUNDREDS of calories to an otherwise healthy dish. The Whole Food Plant Based World goes without olive oil all together. It’s really not as difficult as it sounds, I’m attaching a video from Jane Esselstyn with a choice of three no oil dressings. I used the 3-2-1 dressing and it was delicious. However if you wish you can switch the maple syrup to a drop or two of stevia for a lower sugar version.
Jane Esselstyn’s No Oil Dressing
Don’t forget to Pin it for later!
Looking for other wonderful salads? Try these;
Best Ever Chickpea Salad
French Potato Salad
Farro and Pea Salad with Mint and Lemon
This satisfying salad has all the flavors of the Mediterranean and is bursting with lemon and mint. The dressing comes from Jane Esselstyn’s No Oil Dressing Video
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Total Time: 25 minutes
- Yield: 6 side servings 1x
- Category: salad
- Diet: Vegan
1 1/2 cups farro
4–6 oz Violife Feta Cheese or your favorite non dairy feta cheese
1 cup fresh mint, chopped
1 lemon for extra juice and zest
10 oz package of frozen peas
For the dressing:
3 tablespoons balsamic vinegar
2 tablespoons Dijon mustard
1 tablespoon maple syrup or a drop or two of liquid stevia
Zest and juice of a lemon
1 teaspoon kosher salt (optional)
1/2 – 1 teaspoon freshly ground black pepper
- Cook the farro according to the package directions.
- To make the dressing mix together the balsamic vinegar, mustard, maple syrup or stevia, lemon zest and juice, salt, pepper. Taste as you go, add more salt and pepper as you desire.
- Pour the dressing over the farro. Stir well, you may not need all the dressing.
- Add the peas (they do not have to be cooked – they will cook in the heat of the farro) to combine. Allow too cool for 5 minutes or so.
- Stir in the mint and “feta cheese” if using.
- Taste and adjust the seasonings to your liking.
Keywords: salad, feta, mint, farro,
If you’ve whipped up this Farro and Pea Salad or any other recipe on The Well Fed Yogi, please do rate the recipe and leave me a comment below.
Happy cooking and eating!