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    Home » Salads

    Farro Salad with Peas & Arugula

    Published: May 18, 2017 · Modified: May 23, 2019 by Dara · This post may contain affiliate links. As an Amazon Associate I earn from qualifying purchases. · 7 Comments

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    This easy whole grain farro salad recipe with peas and arugula highlights the fresh flavors of spring! The peas add the perfect pop of sweetness.
    This easy whole grain Farro Salad Recipe with Peas and Arugula highlights the fresh flavors of spring! 152 calories and 4 Weight Watchers Freestyle SP

    When I was a kid, the worst thing you could put on my dinner plate was peas. I ate them dutifully, but detested every single bite. That is, until my mum set me in front of a bowl of fresh pea pods and asked me to shell them. From the first time I popped a fresh pea in my mouth I was smitten. They tasted nothing like the frozen ones. Sweet, with a perfect pop of freshness.

    As soon as spring produce hits the markets, I load up on fresh peas, asparagus and arugula. As much as I enjoy sweet potato and squash dishes during the winter, the first taste of springtime vegetables makes me feel as though I'm crawling out of a dark cave into the sunlight.

    This easy whole grain Farro Salad Recipe with Peas and Arugula highlights the fresh flavors of spring! 152 calories and 4 Weight Watchers Freestyle SP

    Fresh peas are fantastic on their own, steamed or blanched, with a little olive or butter and a sprinkle of salt and it would shock the heck out of my mum to know that I could happily eat a bowl of them for an afternoon snack. If blanching the peas in boiling water, like in this farro salad recipe, they don't need to be cooked for more than a minute or two. Have a bowl of ice water at the ready so you can immediately plunge the peas into the cold water after draining them. This will stop them from overcooking.

    This easy whole grain Farro Salad Recipe with Peas and Arugula highlights the fresh flavors of spring! 152 calories and 4 Weight Watchers SmartPoints

    Cook the farro while prepping the peas and salad dressing for this farro salad recipe. I like to add the dry farro to some sauteed shallots and cook it in a mixture of vegetable broth and water for extra flavor. There will likely be liquid left over at the end of cooking the farro; this can be drained off and discarded.

    This easy whole grain Farro Salad Recipe with Peas and Arugula highlights the fresh flavors of spring! 152 calories and 4 Weight Watchers Freestyle SP

    The dressing is a simple mixture of fresh lemon juice, olive oil, agave nectar (honey can be substituted), salt and pepper, which can be whisked together in about 30 seconds. I make at least one big batch of this dressing each week to have on hand for drizzling on salads and steamed veggies. A pinch of chopped parsley, basil or mint are fantastic additions to the dressing.

    Make-ahead option for farro salad recipe:

    • Make the farro ahead of time, cover and refrigerate. Bring to room temperature before serving.
    • Whisk the dressing ahead of time. Cover and refrigerate.
    • Blanch the peas ahead of time.
    • Make the Parmesan cheese shavings and toast the sunflower seeds ahead of time. Wrap the cheese in plastic wrap and refrigerate.
    • Mix everything together immediately before serving.

    This easy whole grain Farro Salad Recipe with Peas and Arugula highlights the fresh flavors of spring! 152 calories and 4 Weight Watchers Freestyle SP

    This easy whole grain Farro Salad with Peas and Arugula highlights the fresh flavors of spring! 152 calories and 4 Weight Watchers Freestyle SP

    Farro Salad with Peas & Arugula

    This easy whole grain Farro Salad with Peas and Arugula highlights the fresh flavors of spring! The peas add the perfect pop of sweetness.
    5 from 1 vote
    Print Pin Rate
    Course: Salads, Side Dishes
    Cuisine: American
    Keyword: Clean Eating
    Prep Time: 5 minutes
    Cook Time: 32 minutes
    Total Time: 37 minutes
    Servings: 10 Cups
    Calories: 152.7kcal
    Author: Dara Michalski | Cookin' Canuck

    Ingredients

    • 1 teaspoon olive oil
    • 1 shallot minced
    • 1 cup dry farro
    • 1 ¾ cup vegetable broth
    • 1 ¼ cup water
    • 1 cup shelled English peas
    • 2 cups arugula
    • 3 tablespoons raw sunflower seeds toasted in skillet
    • 1 ounce thin Parmesan cheese

    The Dressing:

    • 1 ½ tablespoons fresh lemon juice
    • 2 tablespoons extra virgin olive oil
    • ½ teaspoon agave nectar
    • ⅛ teaspoon salt or to taste
    • ⅛ teaspoon ground pepper
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    Instructions

    • Heat the olive oil in a medium saucepan set over medium heat. Add the shallot and saute until light brown, about 1 minute. Add the farro, vegetable broth and water. Bring to a boil. Cover, lower heat to medium-low and simmer until the farro is tender, about 30 minutes.
    • Prepare a bowl of ice water. Bring a medium saucepan of water to a boil. Add the peas and cook until bright green and just tender, 1 to 2 minutes. Drain and immediately transfer to the ice water.
    • Combine the farro, peas, arugula, sunflower seeds and dressing. Toss to coat.
    • Using a vegetable peeler, shave off thin pieces of Parmesan cheese. Add to the salad. Serve.

    The Dressing:

    • In a small bowl, whisk together the lemon juice, olive oil, agave nectar, salt and pepper.

    Notes

    Weight Watchers Points: 4 (Freestyle SmartPoints), 4 (SmartPoints), 4 (Points+), 3 (Old Points)

    Nutrition

    Serving: 0.5Cup | Calories: 152.7kcal | Carbohydrates: 19g | Protein: 5.5g | Fat: 6g | Saturated Fat: 1.1g | Cholesterol: 2.2mg | Sodium: 106.1mg | Fiber: 3.8g | Sugar: 1.7g
    Tried this recipe?If you make this recipe, I'd love to see it on Instagram! Just use the hashtag #COOKINCANUCK and I'll be sure to find it.

    Disclosure: This post contains links to my Amazon affiliate page. Any revenue made from sales through these links helps to support this blog. Thank you!

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      Reader Interactions

      Comments

      1. Krista

        May 21, 2017 at 8:51 pm

        This is a great side dish for dinner! If I have any left from lunch that is!

        Reply
      2. Renee - Kudos Kitchen

        May 21, 2017 at 1:54 pm

        I adore the texture of farro and this salad looks awesome. I'm happy to see that you've also added sunflower seeds. They're another one of my favorites. I'm going to have to make this!

        Reply
      3. Erin @ The Speckled Palate

        May 20, 2017 at 1:54 pm

        Now this is my kind of salad! SO delicious!

        Reply
      4. Patricia @ Grab a Plate

        May 19, 2017 at 8:06 pm

        Oh my - there's nothing better than fresh peas! I remember shelling them with my mom and grandmother, too! Since farro is a favorite of mine, I'm all-in on this salad! It looks amazing!

        Reply
      5. Delaney | Melanie Makes

        May 19, 2017 at 4:33 pm

        This salad looks absolutely delicious!

        Reply
      6. Jen

        May 19, 2017 at 2:05 pm

        I love that you kept the dressing simple and allowed the fresh flavors to really come out! Perfect!

        Reply
      7. Jessica @ Sprinkle Some Sugar

        May 19, 2017 at 8:23 am

        Love this sweet little salad! So fresh!

        Reply

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      I'm Dara, a Canadian living in the U.S. and sharing my favorite healthy recipes. My cooking motto is that healthy eating never needs to be boring!

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