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    Home » Recipes

    Spring Vegetables and Farro Salad Bowl

    Published: Sep 19, 2022 by Emily

    Jump to Recipe Print Recipe

    This superb farro salad is everything you want out of a grain bowl--it's fresh, healthy, simple to make, and tastes DELICIOUS. Bursting with crisp veggies, you can keep this farro bowl vegetarian or add some chicken or salmon. Trust me, you're going to love this farro salad recipe!

    A bowl full of farro, diced avocado, red bell peppers, sliced radishes, sliced snap peas, shelled pistachios and cilantro. A fork is next to the bowl.
    Jump to:
    • 🥫 Ingredients
    • 📖 Instructions
    • ⏰ Make-ahead Instructions
    • 🔄 Substitutions
    • 💪 Nutrition
    • ✨ Top Tips
    • 🥣 Storage
    • 🥗 More Grain Bowl Salad Recipes
    • 📖 Recipe
    • Equipment

    Near my hometown, there is a delicious restaurant called "Farm 12". It is a farm-to-family restaurant that has a rotating menu inspired by seasonal ingredients sourced from local farms. It's always fun to go see what is currently on the menu and everything I've tried has been great.

    One of my favorite dishes to order is the "King Salmon Farro Bowl." It's one of those dishes that fill you up but leaves you feeling light and fresh and ready to take on the day! Because I am worried that one day it will leave their seasonal menu, I decided to try recreating the recipe at home. After a few tweaks, I think I've got it down. I know you're going to love it as much as I do!

    🥫 Ingredients

    The ingredients chopped up and ready for the salad bowl, including avocados, red bell peppers, shelled pistachios, snap peas, radishes and cilantro.
    • Pearled Farro: The base of this salad bowl is cooked farro. I always make it with pearled farro, because that is the variety that I can get the easiest at the store. Any other type of farro (whole grain, semi-pearled) would work just fine.

      If farro is a new ingredient to you, check out my guide "What is Farro and How is it Used?" It's my favorite grain, you should definitely get to know it. It has a great amount of fiber and protein, which makes this salad very filling.
    • Crispy Veggies: Uncooked snap peas, radishes, and sweet bell peppers give this salad a delightful crunch!
    • Pistachios: Pistachios boost the protein count in the farro bowl recipe.
    • Avocado: I can't get enough of the creamy avocado chunks in this salad, which perfectly balance out all the other crispy ingredients.
    • Cilantro: A sprinkling of cilantro brightens the whole grain bowl!
    • Lemon Vinaigrette: All the flavors come together in this farro bowl with a perfectly light and fresh lemon vinaigrette. I think it's the perfect dressing for a farro salad.

    I personally love to keep this farro grain bowl vegetarian, but you could absolutely add grilled chicken or salmon if that is your jam.

    📖 Instructions

    To start, you'll need to cook your farro. You can do this on the stove, in the Instant Pot, or even in a rice cooker! My favorite way is to do it on the stove. Once farro is done cooking, set it aside to cool.

    A rice cooker full of farro. A spoon is dishing some out.

    Next, make the lemon vinaigrette by whisking all the ingredients together in a small bowl. Or add them to a mason jar and give them a good shake. Set the salad dressing aside until ready to use.

    A mason jar, half full of lemon vinaigrette. A halved lemon and a whisk are next to the jar.

    While the farro is cooking, work on chopping up the veggies. You'll want to cut the snap peas into halves or thirds, depending on how big they are. The radishes can be thinly sliced, and the bell peppers diced.

    Unshell the pistachios and chop if desired. You can also leave them whole.

    Remove the cilantro leaves from the thick stems and coarsely chop.

    Remove the avocado pit and skin and cube.

    Once all the ingredients are ready, simply mix them all together in a large bowl and drizzle with the lemon dressing!

    ⏰ Make-ahead Instructions

    This farro salad can absolutely be made ahead of time (like the night before or several hours before) and kept in the refrigerator. In fact, I think this salad tastes better cold than warm.

    For best results, however, I would wait to add the avocado until you are ready to serve. It can get brown and mushy if stored for too long.

    🔄 Substitutions

    If farro isn't your favorite, literally any other cooked grain (rice, quinoa, barley, couscous, wheat berries, etc) would work just fine in this salad.

    You can also switch up or add more veggies. I'm thinking I'll add shredded carrots next time I make this recipe. If you have a vegetable on hand or that you really like, throw it in!

    💪 Nutrition

    People are always interested if a recipe is healthy or good for losing weight, and it's a solid yes for both with this grain bowl.

    This farro salad is very high in plant protein and fiber. It also has a lot of healthy fats. This means it will fill you up faster and keep you feeling full longer, which means you'll want to eat less.

    With the variety of veggies, grains, and nuts, it's also full of vitamins and minerals. For example, it's got almost 20% of your recommended daily iron.

    Farro is a member of the wheat family, so this salad does contain gluten. Also, like all whole grains, Farro is high in carbohydrates. Therefore, those eating a low-carb diet, such as people with diabetes, should consume farro in small portions. This salad is not Whole30 or Keto-approved.

    If you'd like to learn more about why farro is such an awesome grain to eat, check out "What is Farro and How is It Used?"

    One serving of this grain bowl contains 387 calories.

    Nutrition Facts
    Spring Vegetables and Farro Salad
    Amount per Serving
    Calories
    387
    % Daily Value*
    Fat
     
    28
    g
    43
    %
    Saturated Fat
     
    4
    g
    25
    %
    Polyunsaturated Fat
     
    5
    g
    Monounsaturated Fat
     
    19
    g
    Sodium
     
    173
    mg
    8
    %
    Potassium
     
    624
    mg
    18
    %
    Carbohydrates
     
    31
    g
    10
    %
    Fiber
     
    9
    g
    38
    %
    Sugar
     
    5
    g
    6
    %
    Protein
     
    7
    g
    14
    %
    Vitamin A
     
    1414
    IU
    28
    %
    Vitamin C
     
    67
    mg
    81
    %
    Calcium
     
    51
    mg
    5
    %
    Iron
     
    3
    mg
    17
    %
    * Percent Daily Values are based on a 2000 calorie diet.
    This information is provided as a courtesy and is an estimate only. This information comes from online calculators. Although theincrediblebulks.com attempts to provide accurate nutritional information, these figures are only estimates.
    A bowl full of farro, diced avocado, red bell peppers, sliced radishes, sliced snap peas, shelled pistachios and cilantro. A fork is next to the bowl as well as a cutting board with chopped ingredients.

    ✨ Top Tips

    I love to make a big batch of farro in my Instant pot, and then freeze it in individual size portions. Doing this cuts down the prep time on this salad in a big way!

    Adding grilled chicken or salmon is a great way to add even more protein to this grain bowl.

    🥣 Storage

    This salad should be stored in the fridge, and because of the avocado, will only keep for about a day. The pistachios will also start getting soft.

    If you store the ingredients separately and only mix them together when you are ready to eat, they will last about 5 days. Just cut the avocado right before serving.

    🥗 More Grain Bowl Salad Recipes

    Mediterranean Barley Salad

    A bowl of Mediterranean Barley Salad featuring grape tomatoes, cucumbers, purple onions and a delicious Lemon Dill Dressing. Theincrediblebulks.com

    Blueberry Lemon Salad with Quinoa

    Blueberry, swiss cheese, green onions, quinoa, spinach, lemon olive oil in a delicious salad. theincrediblebulks.com

    Mediterranean Chickpea and Quinoa Salad

    A bowl of yellow turmeric quinoa with chickpeas, tomatoes, cucumbers, onions and feta on top. Some lemons and cherry tomatoes are next to the bowl.

    📖 Recipe

    A bowl full of farro, diced avocado, red bell peppers, sliced radishes, sliced snap peas, shelled pistachios and cilantro. A fork is next to the bowl.

    Spring Vegetables and Farro Salad

    5 from 5 votes
    Prep Time: 30 minutes
    Servings: 2
    Calories: 387kcal
    This superb farro salad is everything you want out of a grain bowl--it's fresh, healthy, simple to make, and tastes DELICIOUS. Bursting with crisp veggies, you can keep this farro bowl vegetarian or add some chicken or salmon.
    Print Recipe Pin Recipe

    Ingredients

    • 1 ½ cups farro
    • 1 cup snap peas
    • 1 bunch radish
    • 1 avocado
    • ½ bunch cilantro
    • 1 bell pepper
    • ½ cup pistachio

    Lemon Herb Vinigrette

    • ¼ cup lemon juice
    • 1 small garlic clove
    • 1 teaspoon dijon mustard
    • ¼ teaspoon sea salt
    • black pepper
    • ½ teaspoon honey
    • ¼ cup olive oil
    • ½ teaspoon dried thyme

    Instructions

    Farro

    • Bring a pot of water to a boil on the stove over high heat. Just like pasta, farro doesn't require a certain amount of water, so just fill the pot up at least 3 cups of water. You'll want enough to cover all the grains.
    • Rinse your farro under cold water. This removes any dust or extra starch that has settled on the grains in storage. Add rinsed farro to the boiling water, and turn the heat down to a gentle boil. You do not need to cover the pot.
    • Let the farro boil for 15-20 minutes. The grains will always be a little chewy, but are done when they are mostly tender.
    • Drain the water and rinse the farro under cool water. This will stop the cooking process of your grains, and keep them from getting mushy. Set aside till you're ready to assemble your salad.

    Lemon Vinaigrette

    • Whisk the ingredients together in a small bowl. Or add them to a mason jar and give them a good shake. Set the salad dressing aside until ready to use.

    Salad Toppings

    • While the farro is cooking, work on chopping up the veggies*. You'll want to cut the snap peas into halves or thirds, depending on how big they are. The radishes can be thinly sliced, and the bell peppers diced.
      Unshell the pistachios and chop if desired. You can also leave them whole.
      Remove the cilantro leaves from the thick stems and coarsely chop.
      Remove the avocado pit and skin and cube.
    • Once all the ingredients are ready, simply mix them all together in a large bowl and drizzle with the lemon dressing!
    Did you try this recipe?Please give it a star rating or leave a comment!

    Notes

    The amount of veggies I have listed is very much a loose approximation.  I never actually measure the number of veggies I throw into a salad.  So feel free to add more or less, depending on your preferences.  

    Nutrition

    Calories: 387kcal | Carbohydrates: 31g | Protein: 7g | Fat: 28g | Saturated Fat: 4g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 19g | Sodium: 173mg | Potassium: 624mg | Fiber: 9g | Sugar: 5g | Vitamin A: 1414IU | Vitamin C: 67mg | Calcium: 51mg | Iron: 3mg

    Equipment

    Here are some products you might need as you make this Spring Veggie Farro Bowl.

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    Hi! I'm Emily!

    I'm a mother of 4, trying to expand my kids' taste palate beyond buttered noodles. Shopping in the bulk section of the grocery store has helped us try new and healthy ingredients, and I hope to spread the bulk shopping love to you! Enjoy! 

    More about me →

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