Snap Pea, Mint, and Farro Salad: A Fresh Spring Recipe for Digestion and Flavor
Celebrate spring with this nutrient-dense, digestion-friendly salad featuring snap peas, mint, and whole-grain farro.
As winter fades and the markets brim with crisp, vibrant vegetables, few dishes capture the essence of spring like a Snap Pea, Mint, and Farro Salad. This wholesome, nutrient-dense salad combines chewy farro, blistered snap peas, aromatic fresh mint, and the richness of halloumi, all tossed in a tangy Dijon vinaigrette. Not only is this recipe quick to prepare—taking just around 20 minutes if you opt for quick-cooking farro—but it also delivers notable digestive and nutritional benefits, thanks to its carefully selected ingredients.
Why Choose Snap Pea, Mint, and Farro Salad?
- Nutrient-rich: Farro is an ancient whole grain packed with fiber, protein, and minerals.
- Seasonal flavor: Snap peas and mint bring crispness and freshness, symbolizing spring’s bounty.
- Digestive support: Mint contains menthol, known for aiding digestion and relieving nausea.
- Versatile: Serve as a main dish for lunch or as a hearty side for dinner.
Understanding the Health Benefits of Key Ingredients
Mint: Nature’s Digestive Aid
Menthol, the active compound in mint, imparts its distinctive flavor and most of its digestive benefits. Registered dietitian Annessa Chumbley emphasizes that “mint has been used to help with nausea and other digestive issues”. Incorporating mint into salads is a flavorful way to target mild stomach upset or support overall digestive health.
Farro: Ancient Grain for Modern Wellness
Farro is a type of hulled wheat that predates modern wheat cultivation. Quick-cooking farro is ideal for recipes needing minimal prep time. It is valued for its high fiber content and complex carbohydrates, which aid satiety and blood sugar balance.
| Nutrient | Benefits |
|---|---|
| Fiber | Aids digestion and promotes fullness |
| Protein | Supports muscle health, especially in plant-based diets |
| Magnesium | Important for muscle and nerve function |
| Iron | Supports red blood cell production |
Snap Peas: Crunchy and Sweet
With their subtle sweetness and crunch, snap peas are low in calories and provide vitamins A, C, and K, making them a perfect match for fresh spring salads.
Halloumi: A Unique Cheese Addition
For this recipe, halloumi is grated, adding a salty punch and creamy texture to the salad. Halloumi’s high melting point means it holds up well even when tossed with warm vegetables.
Snap Pea, Mint, and Farro Salad Recipe
Ingredients
- 1 cup quick-cooking farro
- 2 Tbsp. white wine vinegar
- 1 tsp. Dijon mustard
- Kosher salt and freshly ground black pepper
- 3 Tbsp. olive oil (divided)
- 6 scallions, trimmed and halved crosswise
- 1 lb. snap peas, trimmed and halved on the bias
- 1 ¼ cups mint leaves, roughly chopped
- 2 oz. halloumi, grated (plus more for serving)
Nutrition Per Serving
| Calories | 375 |
|---|---|
| Fat | 15.5 g (4 g saturated) |
| Cholesterol | 11 mg |
| Sodium | 436 mg |
| Carbohydrate | 47 g |
| Fiber | 7 g |
| Sugar | 5 g (0 g added) |
| Protein | 12 g |
Step-by-Step Directions
- Prepare Farro:
Cook the farro according to package directions until tender but chewy. Drain well and set aside. - Make the Dressing:
In a large bowl, whisk together the white wine vinegar, Dijon mustard, 1/4 teaspoon each salt and pepper. Gradually whisk in 2 tablespoons of olive oil to emulsify. Add the cooked farro to the bowl and toss to coat thoroughly. - Char the Scallions:
Heat a large cast-iron skillet over medium-high. Add scallions and cook, tossing halfway through, until lightly charred (2–4 minutes). Transfer to a cutting board, roughly chop, and add to the farro mixture. - Char the Snap Peas:
In the same skillet, heat the remaining tablespoon of olive oil. Add snap peas with a pinch each of salt and pepper. Cook, tossing twice, until lightly charred (4–6 minutes). Add to farro mixture. - Finish the Salad:
Fold in the chopped mint and grated halloumi. If desired, grate additional halloumi over the top before serving.
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Recipe Tips and Variations
- Use pearled or whole-grain farro: Both types work, but cooking times may differ. Pearled is fastest.
- Substitute cheeses: Swap halloumi for crumbled feta or shaved Parmesan for variation.
- Add extra veggies: Consider sliced radishes, arugula, or pea shoots for more color and nutrition.
- Go vegan: Omit cheese or add toasted nuts, such as pine nuts, for extra crunch and richness.
- Meal prep: Store components separately. Toss salad and dressing just before serving for best texture.
Serving Suggestions
This salad shines as a fresh lunch or a side dish for dinner. Pair with grilled chicken or simply serve alongside crusty whole-grain bread. The flavors improve as they meld, making leftovers particularly tasty for up to 2 days when stored in the refrigerator.
Ingredient Substitutions and Additions
- Vinegar: White wine vinegar can be swapped for apple cider or red wine vinegar.
- Mustard: Dijon is preferred for its tang, but stone-ground or yellow mustard will suffice.
- Oil: Extra virgin olive oil provides the best flavor, but avocado or grapeseed oil are suitable alternatives.
- Fresh herbs: In addition to mint, consider adding chopped basil or parsley for complexity.
- Vegetables: Blanched or charred asparagus, frozen peas (thawed), or corn add seasonal variety.
Storage and Make-Ahead Tips
- Farro: Cooked farro can be made ahead and stored for up to 3 days.
- Dressing: Homemade vinaigrette keeps well in the fridge for up to 7 days.
- Veggies: Charred scallions and snap peas can be made in advance and refrigerated, but their texture is crispest when freshly made.
- Assembled salad: Best enjoyed within 1–2 days; mint may darken with time.
Why Farro is the Ideal Grain for Salads
Farro’s chewy texture and ability to absorb dressings make it a superior choice for robust salads. Unlike rice or quinoa, farro maintains structure without becoming mushy, ensuring every bite has a satisfying mouthfeel.
Seasonal Adaptations
- Spring: Highlight snap peas, mint, and scallions.
- Summer: Add cherry tomatoes, cucumbers, and basil.
- Fall: Roast squash or carrots and swap mint for sage.
- Winter: Incorporate roasted beets or add a warming spice blend to the dressing.
Comparison Table: Cheese Alternatives for Farro Salad
| Cheese | Flavor Profile | Texture When Tossed |
|---|---|---|
| Halloumi | Salty, creamy, mild | Holds shape, doesn’t melt, slightly chewy |
| Feta | Tangy, creamy | Soft crumbles, blends with dressing |
| Parmesan | Nutty, sharp, umami | Thin shavings melt slightly, adds sharpness |
Frequently Asked Questions (FAQs)
Q: Can I make Snap Pea, Mint, and Farro Salad in advance?
A: Yes. To ensure freshness, cook farro and prepare vegetables ahead, but add mint and cheese just before serving to prevent wilting and sogginess.
Q: How do I keep snap peas crunchy in salad?
A: Char snap peas in a hot skillet for just a few minutes to preserve crunch while adding smoky flavor. Avoid overcooking.
Q: Is this salad vegan?
A: Not with halloumi; for a vegan version, omit the cheese or substitute toasted nuts and seeds (such as pine nuts or sunflower seeds).
Q: Does farro contain gluten?
A: Yes, farro is a wheat grain and not gluten free. Substitute with quinoa or brown rice if required.
Q: Can I serve this salad warm?
A: Absolutely. While traditionally served chilled or at room temperature, its hearty ingredients and warm, blistered vegetables make serving warm desirable, especially in cooler months.
Q: What can I substitute for snap peas?
A: Try sugar snap peas, green beans, or blanched asparagus for similar crunch and sweetness.
Q: Are there variations for the dressing?
A: The classic is white wine vinegar with Dijon and olive oil, but apple cider vinegar or fresh lemon juice can be used for a twist. Add a small drizzle of honey for sweetness, if desired.
Expert Tips for Successful Salads
- Balance textures: Combine chewy grains, crisp vegetables, and creamy cheese for mouthfeel variety.
- Fresh herbs matter: Use freshly chopped mint for bright, vibrant flavor.
- Char wisely: Light blistering of scallions and peas intensifies sweetness and adds complexity.
Conclusion: A Digestive-Friendly, Flavorful Spring Dish
The Snap Pea, Mint, and Farro Salad is more than just a seasonal side—it’s a celebration of spring produce and digestive health. The combination of ancient grains, crisp greens, and digestive-supporting mint offers a balanced, approachable meal suitable for a variety of palates and dietary needs. By adapting ingredients and preparation techniques, this salad serves as a template for endless variation throughout the year, ensuring every meal remains both nourishing and satisfying.
References
- https://jessicaseinfeld.com/recipes/farro-salad-with-snap-peas-and-parmesan
- https://shortgirltallorder.com/vegan-snap-pea-arugula-farro-salad
- https://www.prevention.com/food-nutrition/a60098812/snap-pea-mint-and-farro-salad-recipe/
- https://www.kudoskitchenbyrenee.com/pea-farro-salad-mint-feta/
- https://www.sweetbynurture.com/blog/spring-salad-with-snap-peas-and-farro
- https://www.prevention.com/food-nutrition/recipes/a45122622/tomato-and-charred-pepper-farro-salad-recipe/
- https://www.youtube.com/watch?v=G219FeiLdPw
- https://avocadoskillet.com/crispy-farro-salad-with-peas-and-feta/
- https://www.aicr.org/cancer-prevention/recipes/spring-pea-asparagus-and-mint-salad/
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