Tuscan Spring Salad with Farro, Steamed Asparagus, Fennel, and Pine Nuts

I love the crunchy, nutty taste of farro in whole 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, this cool, hearty recipe for Tuscan Spring Salad with Farro, Steamed Asparagus, Fennel, and Pine Nuts combines all of the flavors of the Tuscan countryside, including fennel, onion, olive oil, lemons, and pine nuts. Plus a springy addition of steamed asparagus livens this salad right up with taste and texture. Just cook up whole grain farro (precook it ahead of time to get this recipe done more quickly), lightly steam asparagus, prep the fresh veggies (including the shaved fennel) and pine nuts, mix together, then drizzle with lemon juice and zest and EVOO. Voila! You have a delicious, satisfying whole grain salad that is packed with nutrition. Enjoy it as the star of your plate, with a serving of lentil soup on the side. Pack up this rugged salad in air tight containers for meal prep during the week, tote it along to potlucks and picnics, or serve it for simple meals during the week. This recipe is vegan, but it does contain gluten, because farro is a form of wheat. If you’d like to make a gluten-free version, try using brown rice, quinoa, or millet instead of the farro. Learn more about cooking with farro here.

Tuscan Spring Salad with Farro, Steamed Asparagus, Fennel, and Pine Nuts

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

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

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Description

This healthy, hearty recipe for Tuscan Spring Salad with Farro, Steamed Asparagus, Fennel, and Pine Nuts combines all of the flavors of the Tuscan countryside, including fennel, onion, olive oil, lemons, and pine nuts, into one easy, satisfying grain salad perfect for meal prep, easy dinners, and potlucks.

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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 bulb, and slice or shave it thinly. Chop 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:

Tempeh Cold Noodle Salad with Peanut Dressing
Lima Bean Salad with Sumac Spice
Kale Quinoa Salad Bowl with Mandarins
Greek Butter Bean Salad
French Green Lentils Salad with Cherry Tomatoes
Vegan Swedish Beet Salad
Mediterranean White Bean Salad with Persimmons
Creamy Vegan Potato Salad with Leeks
Butternut Squash Salad with Barley and Kale
Arugula Salad with Tomatoes

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