Tuscan Asparagus Fennel Farro Salad

I love the crunchy, nutty taste of farro in grain salads. This ancient wheat, which has its roots in Tuscany, is rich in fiber, protein, vitamins, minerals and even phytochemicals. Spinning off its traditional origins, I created a cool, hearty recipe for Tuscan Asparagus Fennel Farro Salad with all of the flavors of the Tuscan countryside: fennel, onion, olive oil, lemons, pine nuts. Plus a springy addition of asparagus livens this salad right up!

Watch Sharon make this recipe on her IG live here.

Tuscan Asparagus Fennel Farro Salad

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(3 votes, average: 5.00 out of 5)
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5 from 3 reviews

• Author: The Plant-Powered Dietitian
• Total Time: 44 minutes
• Yield: 8 servings 1x

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Description

This recipe for Tuscan Asparagus Fennel Farro Salad celebrates all of the flavors of the Tuscan countryside: fennel, onion, olive oil, lemons, pine nuts. Plus a springy addition of asparagus livens this salad right up!

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Ingredients

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• 1 cup uncooked farro
• 2 cups vegetable broth
• 1 cup water
• 1 bunch asparagus, trimmed, chopped into 2-inch pieces
• ¼ red onion, diced
• 1 small fennel
• ¼ cup pine nuts
• 1 ½ tablespoons extra virgin olive oil
• 1 lemon, juice and zest
• ¼ teaspoon black pepper

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Instructions

1. Place farro and broth and water in a medium pan and cover with lid. Bring to a boil and cook (according to package directions) for about 30 minutes, until tender yet a bit crunchy (not soggy). Drain off any excess liquid. Cool slightly.
2. Place asparagus in a medium pot and cover with water. Bring to a boil and cook only for 3-4 minutes until crisp tender yet bright green. Remove from heat, drain off water, and cool slightly.
3. Trim fennel and slice fennel thinly. Slice ¼ cup of the fennel fronds.
4. Place cooked, cooled farro and asparagus, onion, fennel bulb and fronds, and pine nuts in a medium bowl and combine.
5. Drizzle with olive oil, zest and juice from one lemon, and black pepper.
6. Serve warm, at room temperature, or chill until serving time.

Notes

To make this recipe gluten-free, substitute a gluten-free grain for farro, such as sorghum, buckwheat, brown rice, or quinoa.

• Prep Time: 10 minutes
• Cook Time: 34 minutes
• Category: Salad
• Cuisine: Mediterranean, Tuscan, American

Nutrition

• Serving Size: 1 serving
• Calories: 174
• Sugar: 2 g
• Sodium: 154 mg
• Fat: 8 g
• Saturated Fat: 1 g
• Carbohydrates: 23 g
• Fiber: 4 g
• Protein: 5 g

For other plant-based salads, check out some of my favorites:

Green and Gold Brown Rice Salad
Farmers Market Tomato Arugula Salad
Green Bean, Chickpea, and Farro Salad with Za’atar

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