This simple Spring Salad with spring veggies includes asparagus and artichokes, rounded out with mint, farro, and crunchy rye bread croutons. A simple seasonal salad to keep you happy and healthy.
Total Time
1hr 25min
4.0
3 Ratings
Author: The Crooked Carrot
Servings:
4
Ingredients
•
1 1/2
cups
Dry Wheat Berries
or Farro
•
1
bunch
Asparagus
•
1
Tbsp
Shallots
, thinly sliced
•
4
cloves
Garlic
, minced, divided
•
2
Tbsp
Olive Oil
, divided
•
5
slices
Rye Bread
•
1
jar
(12 oz)
Artichoke Hearts
•
1
cup
Frozen Green Peas
, thawed
•
to taste
Fresh Mint Leaves
(optional)
•
to taste
Scallions
(optional)
•
to taste
Feta Cheese
(optional)
Dressing
•
1
Lemon
, zested, juiced
•
1
Tbsp
Dijon Mustard
•
3
Tbsp
Olive Oil
•
to taste
Salt
•
to taste
Ground Black Pepper
Cooking Instructions
1.
Combine Dry Wheat Berries (1 1/2 cups) with 3 cups water, bring to a boil and let simmer for 55-60 minutes.
2.
Set oven to 400 degrees F (200 degrees C).
3.
Combine Asparagus (1 bunch), Olive Oil (1 Tbsp), Shallots (1 Tbsp), and half of the Garlic (2 cloves) on a baking sheet, stir to evenly coat asparagus. Roast for 15 minutes or until tender.
4.
In a large bowl, combine Rye Bread (5 slices), Olive Oil (1 Tbsp) rest of the Garlic (2 cloves), Salt (to taste), and Ground Black Pepper (to taste). Lay out pieces of bread in a single layer on a baking sheet. Bake for 15 minutes or until toasted.
5.
Combine juice and zest from the Lemon (1), Olive Oil (3 Tbsp), Dijon Mustard (1 Tbsp), Salt (to taste), and Ground Black Pepper (to taste) in a jar or bowl, whisk or shake the jar to combine.
6.
In a large bowl, combine wheat berries, asparagus, Artichoke Hearts (1 jar), Frozen Green Peas (1 cup), rye bread croutons and dressing.
7.
Garnish with Fresh Mint Leaves (to taste), Scallions (to taste), and Feta Cheese (to taste). Enjoy!
Author's Notes
To prep ahead, prepare the farro in advance to speed up cooking time. This salad holds up well when prepared in advance, just be sure to store the croutons separately.
You can store it in a glass container for 5-7 days. It will keep longer if the dressing is stored separately as well.
This spring salad is packed with fiber-rich veggies and is an excellent source of folate and vitamin C and is low in sodium and saturated fat.
To make it vegan, omit the feta or use vegan feta.
To make it gluten-free, use quinoa or another gluten-free grain.
This salad is great on its own, but feel free to add in your protein of choice - chicken, chickpeas, etc.
Nutrition Per Serving
CALORIES
542
FAT
19.6 g
PROTEIN
16.9 g
CARBS
77.3 g
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