Lemony Farro-Vegetable Salad | MyFitnessPal

This hearty vegetarian salad features nutty, chewy farro tossed with two kinds of peas and fresh mixed greens. If you want to make sure you’re using whole-grain farro, look closely at the label. If the farro is pearled, it cooks more quickly and is delicious, but it won’t be whole grain because the bran is removed.

Farro provides quite a bit of protein in this recipe. To make this meal slightly more filling, up the protein content by serving with a fried egg on top or some sliced chicken..

Active time: 15 minutes |Total time:50 minutes

Lemony Farro-Vegetable Salad

Ingredients

• 1 cup frozen green peas
• 1 (8-oz./227g) package sugar snap peas, cut in half
• 1 cup (208g) farro
• 2 tbsp olive oil
• 1 tsp lemon zest
• 2 tbsp fresh lemon juice
• 1 tsp Dijon mustard
• 3/4 tsp salt
• 1/4 tsp black pepper
• 3 cups spring mix
• 1/3 cup goat cheese, crumbled

Directions

Bring a large pot of water to a boil. Add the green peas and sugar snap peas and cook for 2 minutes. Using a slotted spoon, transfer the peas to a strainer, rinse with cold water, and drain well.

Add the farro to the boiling water and cook for about 30 minutes, or until al dente or to desired doneness (cook time will vary depending on if you are using whole, pearled or semi-pearled farro). Drain and rinse with cold water. Set aside to cool completely.

In a large bowl, whisk together the olive oil, lemon zest, lemon juice, Dijon mustard, salt, and black pepper. Add the cooked farro, peas, and spring mix and toss gently to combine. Top with the goat cheese and serve immediately.

Serves: 4 | Serving Size: 2 cups

Nutrition (per serving): Calories: 378; Total Fat: 13g; Saturated Fat: 3.5g; Monounsaturated Fat: 6g; Polyunsaturated Fat: 1g; Cholesterol: 9mg; Sodium: 575mg; Carbohydrate: 49g; Dietary Fiber: 9g; Sugar: 4g; Protein: 13g

Nutrition Bonus: Potassium: 443mg; Iron: 22%; Vitamin A: 15%; Vitamin C: 28%; Calcium: 6%

Originally published: March 27, 2021; Updated April 2026