Spring Farro Salad With Roasted Vegetables – Bright, Hearty, and Fresh

Spring is the season when crisp greens and tender vegetables finally return, and this salad puts them front and center. It’s hearty enough to be a light meal, thanks to chewy farro, yet fresh and lively with lemon, herbs, and crunchy add-ins. The roasted vegetables bring sweetness and depth, while a simple vinaigrette ties everything together.

It’s the kind of dish you can bring to a picnic, serve for lunch, or plate alongside grilled fish or chicken. Best of all, it’s flexible and forgiving, so you can use what you have and still end up with something delicious.

What Makes This Special

• Texture that satisfies: Farro gives this salad a nutty chew that contrasts beautifully with tender roasted vegetables and crisp greens.
• Balanced flavors: Lemon, Dijon, and olive oil create a bright dressing that lifts the sweetness of roasted carrots, asparagus, and onions.
• Make-ahead friendly: The salad holds up well in the fridge. In fact, the flavors deepen after a few hours.
• Flexible and seasonal: Swap in whatever spring produce you find—radishes, snap peas, or baby zucchini all work well.
• Great warm or cold: Serve it slightly warm for cozy comfort or chilled for a refreshing, lunchbox-ready option.

Ingredients

• 1 cup pearled farro (or semi-pearled; see FAQ for cooking times)
• 2 cups low-sodium vegetable broth (or water, plus a pinch of salt)
• 1 bunch asparagus, trimmed and cut into 2-inch pieces
• 2 medium carrots, peeled and cut into 1/2-inch coins
• 1 small red onion, sliced into wedges
• 1 cup cherry or grape tomatoes
• 1 cup sugar snap peas, trimmed (optional but great in spring)
• 3 tablespoons extra-virgin olive oil, divided (plus more as needed)
• 1 teaspoon kosher salt, plus more to taste
• Freshly ground black pepper, to taste
• 2 cups baby arugula (or mixed spring greens)
• 1/2 cup crumbled feta (or goat cheese; optional)
• 1/4 cup toasted sliced almonds (or pistachios)
• 1/4 cup chopped fresh herbs (dill, parsley, mint, or a mix)

For the dressing:

• 1/4 cup extra-virgin olive oil
• 2 tablespoons fresh lemon juice
• 1 teaspoon lemon zest
• 1 teaspoon Dijon mustard
• 1 small garlic clove, grated or minced
• 1/2 teaspoon honey (or maple syrup)
• 1/4 teaspoon kosher salt, plus black pepper to taste

How to Make It

1. Cook the farro: Rinse the farro, then combine with broth in a saucepan.

   Bring to a boil, reduce to a simmer, and cook until tender but still chewy, about 15–25 minutes depending on the type. Drain any excess liquid and spread on a tray to cool slightly.
2. Heat the oven: Preheat to 425°F (220°C). Line a large sheet pan with parchment for easy cleanup.
3. Prep the vegetables: Toss the carrots and red onion with 1 tablespoon olive oil, a big pinch of salt, and pepper.

   Spread on the sheet pan and roast for 10 minutes.

4. Add quicker-cooking veg: Toss asparagus, tomatoes, and snap peas with another tablespoon of olive oil, salt, and pepper. Add to the sheet pan and roast 8–12 minutes more, until tender and lightly browned. The tomatoes should just start to burst.
5. Make the dressing: In a small jar or bowl, whisk olive oil, lemon juice, zest, Dijon, garlic, honey, salt, and pepper until emulsified.

   Taste and adjust acidity or salt as needed.

6. Toss the salad: In a large bowl, combine warm farro and roasted vegetables. Pour over most of the dressing and toss gently. Let it sit 5 minutes to absorb flavors.
7. Add greens and crunch: Fold in arugula, herbs, almonds, and feta.

   Drizzle the remaining dressing and toss again. Adjust seasoning with salt, pepper, and more lemon if you like.

8. Serve: Enjoy warm or at room temperature. For a chilled salad, refrigerate 20–30 minutes before serving.

Storage Instructions

• Fridge: Store in an airtight container for up to 4 days.

  The flavors meld over time.

• Keep greens fresh: If you plan to store, keep arugula separate and mix it in just before eating to preserve crunch.
• Reheating: For a warm version, gently rewarm the farro and roasted vegetables in a skillet with a splash of water or broth, then add greens and cheese off heat.
• Meal prep tip: Portion dressing separately so the salad doesn’t get soggy if you’re packing lunches.

Why This is Good for You

• Whole-grain power: Farro delivers fiber, plant-based protein, and minerals like magnesium and iron. It keeps you full without feeling heavy.
• Vegetable variety: Roasted spring vegetables provide antioxidants, vitamin C, and beta-carotene, with a gentle sweetness that reduces the need for extra sugar.
• Heart-healthy fats: Olive oil adds monounsaturated fats that support heart health and help absorb fat-soluble vitamins.
• Balanced plate: Carbs from farro, fats from olive oil and nuts, and protein from cheese (or legumes) create a steady, satisfying meal.

Common Mistakes to Avoid

• Overcooking the farro: It should be tender but still chewy. Check early and often so it doesn’t turn mushy.
• Crowding the pan: Overloaded sheet pans steam instead of roast.

  Use two pans if needed for caramelized edges.

• Skipping the seasoning: Salt the vegetables before roasting and taste the final salad. Farro and greens soak up more salt than you might expect.
• Adding greens too soon: If the salad is piping hot, arugula wilts. Let it cool slightly or fold greens in just before serving.
• Flat dressing: Without acid and a touch of sweetness, the salad can taste dull.

  Lemon and a hint of honey brighten everything.

Recipe Variations

• Vegan: Skip the cheese and add roasted chickpeas or white beans for extra protein. Use maple syrup instead of honey.
• Gluten-free: Swap farro for quinoa, brown rice, or millet. Adjust cooking times accordingly.
• Extra-green: Add thinly sliced radishes, cucumbers, or peas.

  Finish with more herbs like mint and chives.

• Citrus-twist dressing: Replace half the lemon juice with orange juice and add a splash of red wine vinegar.
• Umami boost: Stir in chopped sun-dried tomatoes, olives, or a spoonful of capers.
• Cheese swap: Try shaved Parmesan or crumbled goat cheese for a different personality.
• Protein add-ins: Top with grilled salmon, chicken, or soft-boiled eggs for a heartier meal.

FAQ

Can I cook farro in advance?

Yes. Cook, drain, and cool completely, then store in the fridge for up to 4 days. Stir in a splash of olive oil to prevent clumping.

What type of farro should I use?

Pearled farro cooks fastest and is widely available.

Semi-pearled or whole farro has more bran and flavor but takes longer to cook. Check the package for timing and test for doneness.

How do I make this nut-free?

Skip the almonds and add roasted pumpkin seeds or sunflower seeds for crunch. Toast them lightly to bring out flavor.

Will the salad get soggy?

It can if everything is dressed while very hot or stored for days with greens mixed in.

Let the farro and vegetables cool slightly and keep greens and dressing separate until serving if you’re meal prepping.

Can I use frozen vegetables?

For best texture, use fresh produce. If using frozen, roast from frozen at a high heat and expect less browning. Keep the pan uncrowded.

What’s a good substitute for arugula?

Baby spinach, chopped romaine, or a mix of tender spring greens all work.

If using kale, massage it with a little olive oil and salt to soften.

How can I make it more filling without meat?

Add a can of rinsed chickpeas or cannellini beans, extra nuts or seeds, or a diced avocado just before serving.

Can I serve it warm?

Absolutely. Toss everything while the farro and vegetables are still warm, then fold in greens and cheese at the end so they soften slightly without wilting completely.

In Conclusion

This Spring Farro Salad with Roasted Vegetables brings together fresh produce, hearty grains, and a bright lemon dressing in a way that feels both comforting and light. It’s easy to adapt, simple to prep ahead, and tastes great warm or chilled.

Make it the centerpiece of a weeknight dinner or your go-to side for spring gatherings. With a few pantry staples and whatever veggies you have on hand, you’ll have a colorful, satisfying salad that celebrates the best of the season.