Snap Pea, Mint, and Farro Salad: A Vibrant Spring Recipe
Discover a refreshing and nutrient-packed Snap Pea, Mint, and Farro Salad perfect for spring and summer meals.
Snap Pea, Mint, and Farro Salad: A Refreshing Seasonal Delight
When fresh produce bursts onto the market in spring and summer, salads take center stage. Snap Pea, Mint, and Farro Salad is a shining example, combining chewy ancient grains, vibrant green veggies, and creamy cheese for a revitalizing meal or side. This dish is as much about texture as flavor, pairing sweet, crisp snap peas with the nutty richness of farro, cooling mint, and savory halloumi. It’s a complete experience both for the palate and the body.
Why Snap Pea, Mint, and Farro Salad is Worth Trying
- Seasonal fresh flavor: Makes the most of spring ingredients like snap peas and mint.
- Balanced nutrition: Offers protein, fiber, and healthy fats for sustained energy.
- Refreshing and unique: The combination of charred veggies, tender farro, and a tangy vinaigrette sets it apart from typical salads.
- Easy to prepare: The basic recipe comes together in roughly 30 minutes and is extremely adaptable.
Ingredients: Simple, Fresh, and Powerful
This salad celebrates clean, simple ingredients while boasting impressive nutritional benefits:
| Ingredient | Role & Benefit |
|---|---|
| Farro (1 cup, quick-cooking) | Ancient whole grain providing plant-based protein and fiber; adds nutty chewiness. |
| Snap Peas (1 lb, trimmed and halved on bias) | Sweet, crisp texture with vitamins, minerals, and antioxidants. |
| Scallions (6, trimmed and halved) | Mild onion flavor; charred for depth and smokiness. |
| Mint Leaves (1¼ cups, roughly chopped) | Refreshing, cooling herb aiding digestion. |
| Halloumi Cheese (2 oz, grated) | Salty, creamy dairy that grills well for added texture. |
| White Wine Vinegar (2 Tbsp) | Tangy acid brightens flavors in the vinaigrette. |
| Dijon Mustard (1 tsp) | Emulsifies and deepens vinaigrette flavor. |
| Olive Oil (3 Tbsp, divided) | Healthy fats bind dressing and enhance mouthfeel. |
| Kosher Salt and Black Pepper | Seasoning to taste. |
Nutritional Highlights
- Calories: About 375 per serving
- Fat: 15.5g (4g saturated)
- Cholesterol: 11mg
- Sodium: 436mg
- Carbohydrates: 47g (7g fiber, 5g sugar, 0g added sugar)
- Protein: 12g
Step-by-Step Directions
- Cook the Farro
Prepare farro according to package instructions for best texture—tender but still chewy. Drain well. - Assemble the Dressing
In a large bowl, whisk together white wine vinegar, Dijon, and 1/4 teaspoon each of salt and pepper. Gradually pour in 2 tablespoons of olive oil while whisking until fully emulsified. - Dress the Farro
Add the hot (but drained) farro to the bowl with the vinaigrette. Toss thoroughly to coat in the dressing so the grains absorb maximum flavor. - Char the Scallions
Heat a large cast-iron skillet over medium-high. Add scallions and cook, tossing midway, until they become lightly charred on the outside (2–4 minutes). Transfer to a cutting board, roughly chop, and stir into the farro. - Char the Snap Peas
In the same skillet, heat the remaining 1 tablespoon olive oil. Add snap peas, season with another 1/4 teaspoon each salt and pepper. Cook, tossing once or twice, until just blistered and caramelized, about 4–6 minutes. Fold into the farro mixture. - Add Mint and Cheese
Gently fold in the chopped mint and grated halloumi. For extra savoriness, grate a bit more halloumi on top before serving.
Tips for Success
- Prep ahead: Cook and chill the farro, char the veggies, and store separately. Assemble and dress just before serving for maximum freshness.
- Serving suggestions: This salad shines as a picnic side, a light lunch, or a paired component to grilled salmon or chicken.
- Vegan swaps: Omit halloumi or substitute with pan-seared tofu, extra pine nuts, or vegan cheese.
- Get creative: Add in radishes or pea shoots for more crunch and color. Use feta or Parmesan, or swap snap peas for snow peas or asparagus as the seasons change.
- Storage: Undressed, the salad keeps for up to 2 days refrigerated. Add mint and cheese only when ready to serve to maintain freshness.
The Science Behind the Ingredients
Health Benefits of Mint
Mint’s signature flavor comes from menthol, a natural compound with notable health effects. According to registered dietitian Annessa Chumbley, menthol can aid digestion and reduce nausea, making mint more than just a garnish. Incorporating mint into your salads can help soothe the stomach and add a cooling sensation to savory dishes.
Farro: The Ancient Grain Marvel
Farro is packed with fiber, making it satisfying and gently supportive of gut health. Its protein content helps balance a plant-forward meal, making salads with farro more substantial. Farro’s chewiness adds satisfying texture, especially when paired with crisp peas and creamy cheese.
Snap Peas: Nutrition and Crunch
What others are reading
Snap peas provide a sweet, tender crunch along with vitamins (especially C and K), minerals, and antioxidants. Cooking them quickly in a hot pan brings out their natural sugars and adds a layer of caramelized flavor, while retaining their signature snap.
Halloumi: The Grilling Cheese
Halloumi is a firm, brined cheese well-suited to grilling or pan-searing. Its high melting point lets you grate, grill, or even fry it, giving a salty bite and squeaky chew that enhances salad texture. For dairy-free versions, simply leave it out or replace with your favorite vegan cheese.
Customization Ideas and Variations
- Add protein: Top with grilled chicken, salmon, or chickpeas for a heartier main course.
- Try different grains: Substitute barley, quinoa, or brown rice for farro.
- Use other veggies: Sliced radish, baby arugula, asparagus, or even zucchini ribbons work beautifully.
- Change the cheese: Feta, goat cheese, Parmesan, or even vegan alternatives for different flavor profiles.
- Boost with nuts: Toasted pine nuts, walnuts, or slivered almonds add crunch and healthy fats.
Serving Suggestions
Snap Pea, Mint, and Farro Salad makes an outstanding centerpiece for many occasions:
- Picnic staple: Portable and sturdy—perfect for spring gatherings.
- Light lunch: Satisfying fiber from farro keeps you full.
- Colorful side: Excellent with grilled meats, pan-seared fish, or roasted vegetables.
- Potluck solution: Unusual yet familiar; sure to become a favorite.
Farro Salad FAQ
Q: Can I make this salad gluten-free?
A: Farro contains gluten. For a gluten-free variation, substitute with brown rice, quinoa, or certified gluten-free oats for similar nutritional value.
Q: What makes halloumi special in this recipe?
A: Halloumi’s unique ability to be pan-seared or grilled gives a savory, chewy, and almost meaty component that stands up to the grain and vegetable textures. It remains intact and resists melting, unlike many other cheeses.
Q: Can I serve the salad warm or cold?
A: Both! Serve immediately after assembly for a slightly warm, comforting salad, or chill and serve cold for a refreshing summer dish. The flavors marry well overnight.
Q: How long does the salad last in the refrigerator?
A: The undressed salad base keeps for up to two days. Add mint and cheese just before serving for freshness. Dressed salad is best within 24 hours as the herbs will wilt faster.
Q: Are there other ways to char the scallions and snap peas for added flavor?
A: If you have a broiler or outdoor grill, charring the vegetables over an open flame intensifies their sweetness and adds wonderful smokiness. Use a hot pan or grill basket for the stovetop method.
Expert Tips for Next-Level Salads
- Embrace seasonal swaps: Whatever’s fresh at the market can often fit here—think asparagus, baby carrots, or English peas in place of snap peas.
- Layer in aromatics: Just a hint of lemon or orange zest brightens the salad further.
- Make it a meal: Add poached eggs, thinly sliced steak, or flaked salmon for a balanced protein boost.
- Presentation matters: Serve family-style on a wide platter, with extra mint and cheese sprinkled over the top for eye appeal.
Conclusion: Celebrate Spring with Every Bite
This Snap Pea, Mint, and Farro Salad is a testament to the transformative power of seasonal ingredients. The interplay between warm, charred veggies, chewy grains, cool herbs, and salty cheese makes every forkful a study in texture and flavor. Welcome the bright months ahead—and your next meal—with this lively, nutrient-packed salad.
Frequently Asked Questions (FAQs)
Q: Can I substitute other herbs for mint?
A: Yes, fresh basil, cilantro, or dill offer different but delicious flavor profiles. For the classic cooling effect, stick with mint.
Q: What’s the best way to store leftovers?
A: Store undressed ingredients separately in airtight containers. For dressed salad, refrigerate and consume within 24 hours for best quality.
Q: Is this salad suitable for meal prep?
A: Absolutely. Keep farro, veggies, and dressing separate and combine just before eating for peak freshness and texture.
Q: Can I add nuts or seeds?
A: Toasted pine nuts, almonds, or pumpkin seeds elevate crunch and healthy fat content.
Q: How do I make the salad vegan?
A: Omit halloumi and replace with cubes of seasoned, pan-seared tofu or vegan cheese.
References
- https://jessicaseinfeld.com/recipes/farro-salad-with-snap-peas-and-parmesan
- https://www.prevention.com/food-nutrition/a60098812/snap-pea-mint-and-farro-salad-recipe/
- https://shortgirltallorder.com/vegan-snap-pea-arugula-farro-salad
- 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://whatsgabycooking.com/spring-pea-farro-salad-recipe/
- https://www.aicr.org/cancer-prevention/recipes/spring-pea-asparagus-and-mint-salad/
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