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    Home » Recipes » Vegan Recipes

    Asparagus and Arugula Farro Salad

    Published: Jun 30, 2021 · Modified: May 12, 2023 by Dianne · This post may contain affiliate links

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    Asparagus and Arugula Farro Salad with text overlay
    Asparagus and Arugula Farro Salad with text overlay
    Asparagus and Arugula Farro Salad with text overlay
    Asparagus and Arugula Farro Salad with text overlay
    Asparagus and Arugula Farro Salad with text overlay

    Asparagus and Arugula Farro Salad is made with hearty grains and light spring greens. It's is an excellent side dish, but it’s also substantial enough to be a meal on its own. This flavorful vegan spring recipe is terrific for either lunch or dinner.

    Asparagus and Arugula Farro Salad with text overlay

    Farro Salad

    I’ve had half a package of Trader Joe’s quick cooking farro in my pantry for about six months now. I had forgotten about it, but after I did a little spring cleaning, I discovered it hiding behind a box of whole wheat fusilli and bag of sushi rice. Hungry, I started plotting what to make with it.

    two bowls of salad

    I have a couple other farro recipes here on my blog. There’s the Farro Salad with Apples and Pecans, which is very much a fall dish. There’s also the Baked Farro With Tomatoes and Herbs is from Veganomicon, 10th Anniversary Edition, which is a great dish to make when craving warm comfort food. But as it’s spring and the weather is finally warming up here, I wanted something lighter.

    bowl of farro

    What is Farro?

    Farro is an ancient whole grain that's in the wheat family. It's been a staple food in Europe for decades, and it can actually be traced back to early Mesopotamia, which is where the "ancient" comes in.

    There are actually three different kinds of farro:

    • Einkorn
    • Emmer
    • Spelt

    Emmer is what’s usually found for sale here in the U.S. It’s full of fiber, protein, and b vitamins, as well as antioxidants and minerals, so it has many health benefits.

    two bowls of salad with asparagus, tomatoes, and radishes

    How to Cook Farro

    Farro can be processed in three different ways, resulting in different cooking instructions.

    • Whole farro has the grain intact, which means is retains its original nutrients. It should be soaked overnight before cooking, and it has a long cooking time.
    • Semi-pearled farro has half of the grain intact, so it retains some of the nutrients, and it has a shorter cooking time.
    • Pearled farro is what most grocery stores carry. It has a shorter cooking time, but less flavor and nutrients.
    two bowls of salad with asparagus, tomatoes, and radishes

    Before you cook it, you should rinse your farro. place it in a fine-mesh sieve and give it a good rinse with cold water.

    You can cook farro the same way you would pasta. Bring a large pot of salted water to a boil, add the dry farro, reduce the heat, and allow the grain to simmer until it's al dente. When it's done, farro should have a chewy texture. It could take 20 to 30 minutes for farro to cook, depending on the type.

    1 cup of dry farro will yield about 3 cups of cooked grains.

    platter of salad with radishes, feta, tomatoes, and asparagus

    Asparagus and Arugula Farro Salad

    I had clipped a few spring farro recipes from magazines. Of course, they were all loaded with dairy products, so none of them were vegan. I used them as inspiration for this vegan Asparagus and Arugula Farro Salad recipe.

    arugula, farro, walnuts, tahini, asparagus, cucumber, radishes, and feta

    How to Make Asparagus and Arugula Farro Salad

    This salad comes together in a snap, especially if you’re using quick-cooking farro!

    To prepare your asparagus for this salad, you use a vegetable peeler to slice each stalk into thin strips.

    • First you cook the farro.
    • Then you make the dressing by mixing all of the ingredients together in a blender or food processor.
    • Then you mix together the salad ingredients and toss them together with the dressing.
    slicing asparagus

    How to Customize Your Farro Salad

    • I like to use my Tofu Feta in this recipe, but you can use your favorite store-bought vegan cheese, if you like.
    • Any cooked grain will work in this salad, but there’s something about farro’s chewy texture that really complements the asparagus and arugula.
    • You can use baby spinach or baby kale instead of arugula, if you prefer.
    Asparagus and Arugula Farro Salad plate with asparagus, feta, and tomatoes

    The tahini dressing that accompanies this salad is so good that you might want to make extra and freeze it for future salads. I like to use it as a dip for carrot sticks and cut celery.

    If you’re having this is a side salad, you’ll get about 6 servings from it. If it’s your main meal, you’ll get 2 or 3 servings. It’s hearty enough to hold up in the fridge for a day or two.

    salad platter with walnuts, feta, asparagus, tomatoes, radishes, and tahini dressing
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    two bowls of salad with asparagus, radishes, and tomatoes square

    Asparagus and Arugula Farro Salad

    Dianne
    Made with hearty grains and light spring greens, this Asparagus and Arugula Farro Salad is an excellent side dish, but it’s also substantial enough to be a meal on its own. 
    If you’re having this is a side salad, you’ll get about 6 servings from it. If it’s your main meal, you’ll get 2 or 3 servings. It’s hearty enough to hold up in the fridge for a day or two.
    Print Recipe Pin Recipe
    Prep Time 30 minutes mins
    Course Salad
    Cuisine American
    Servings 3 servings
    Calories 543 kcal

    Ingredients
      

    • 1 cup farro
    • ¼ cup tahini
    • 3-4 tablespoons water
    • 2 teaspoons lemon juice
    • 1 teaspoon Dijon mustard
    • 1 clove garlic crushed
    • ½ teaspoon sea salt
    • ¼ teaspoon black pepper
    • 1 English cucumber sliced, divided (about 1½ cups)
    • 4-5 radishes thinly sliced
    • 1 bunch asparagus tough ends removed (about 8 ounces)
    • 5 ounces arugula
    • ¾ cup Tofu Feta
    • ½ cup toasted walnuts chopped
    • ¼ cup parsley chopped, loosely packed

    Instructions
     

    • Cook the farro according to the package directions. Allow to cool
    • While the farro is cooking, mix the tahini, 3 tablespoons water, lemon juice, Dijon mustard, garlic, sea salt, pepper, and ¼ cup cucumber slices together in a high-speed blender or food processor until smooth and creamy. If the mixture is too thick, add another tablespoon of water. Place in the fridge until ready to use.
    • Use a vegetable peeler to slice the asparagus into thin strips.
    • In a large bowl, toss the arugula together with the remaining cucumber slices, sliced radishes, feta, and cooked farro. Add the tahini dressing and gently toss until the salad is coated. Top with the toasted walnuts and parsley.
    Calories: 543kcal
    Tried this recipe?Tag @diannewenz on Instagram!
    two bowls of salad with salad platter

    Other grain salads you might like include:

    • Farro Salad with Apples and Pecans
    • Springtime Quinoa Salad
    • Potluck Worthy Rice Salad
    • Double Broccoli Quinoa Salad
    large bowl of double broccoli quinoa salad

    More asparagus recipes you might enjoy include:

    • Asparagus Tart from Jazzy Vegetarian’s Deliciously Vegan by Laura Theodore
    • Asparagus and Chickpea Salad
    • Tomato and Asparagus Tart
    • Vegan Omelet with Asparagus and Feta
    Vegan Spinach Mushroom Omelet with tomatoes, onion, and mushrooms
    « Vegan Fajita Salad with Tempeh and Peppers
    Vegan Greek Pasta Salad »

    About Dianne

    Dianne Wenz is a Certified Holistic Health Coach, Vegan Lifestyle Coach, Plant-Based Diet Nutrition Specialist, and Plant-Based Chef, as well as the author of Truly Healthy Vegan Cookbook.

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    Reader Interactions

    Comments

    1. Kristina

      May 10, 2018 at 3:58 pm

      I might ADD spinach or kale, but not to replace my favorite arugula! 🙂 this is definitely my kind of salad - I can see enjoying this all summer long...

    2. Dianne

      May 10, 2018 at 4:19 pm

      Spinach or kale would be a great addition!

    3. IthacaNancy

      May 07, 2019 at 11:10 am

      This is tasty! I was looking for a recipe with arugula, asparagus and rice (I had some leftover rice). The flavors blended nicely with nothing overwhelming anything else. Really satisfying. Thanks!

    4. Dianne

      May 07, 2019 at 2:39 pm

      So glad you enjoyed it, Nancy!

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    Hi! I'm Dianne Wenz, a Board-Certified Health Vegan Health and Lifestyle Coach. I empower my clients to build new habits so they can reach their healthy living goals. I love to show others how easy it is to live a vegan lifestyle as well as how to cook deliciously easy plant-based meals. Contact me today to learn more and to schedule a complimentary breakthrough session!

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