Roasted Asparagus and Red Pepper Farro Salad | Healthy Grain Bowl Recipe
Enjoy a hearty and flavorful Roasted Asparagus and Red Pepper Farro Salad, packed with whole grains, roasted veggies, and a zesty dressing. Perfect for meal prep or a light lunch.
In the world of nutritious and satisfying salads, roasted asparagus and red pepper farro salad stands out as a flavorful and hearty option. It combines the nutty chew of farro with the sweetness of roasted red peppers and the earthy crispness of roasted asparagus. This salad brings warmth and texture to the table and works equally well as a side or a satisfying main dish. It’s a smart choice for those looking to enjoy a plant-forward diet without sacrificing flavor or fullness.
The beauty of roasted asparagus and red pepper farro salad lies in its simplicity. It’s easy to prepare, yet it tastes like something you’d enjoy at a fine café. With its bold roasted vegetables, whole grains, and zesty dressing, this dish strikes the perfect balance between comfort and freshness.
Ingredients You’ll Need
Here are the ingredients you’ll need to make Roasted Asparagus and Red Pepper Farro Salad:
For the Salad:
- 1 cup uncooked farro (pearled or semi-pearled)
- 1 bunch fresh asparagus, trimmed and cut into 2-inch pieces
- 2 red bell peppers, seeded and sliced into strips
- 1 small red onion, thinly sliced
- 2 tablespoons olive oil (for roasting)
- Salt and black pepper to taste
- ¼ cup fresh parsley or basil, chopped (optional)
- Optional toppings: crumbled feta cheese or shaved parmesan
For the Dressing:
- 2 tablespoons extra virgin olive oil
- Juice of 1 lemon (about 2–3 tablespoons)
- 1 teaspoon Dijon mustard
- 1 garlic clove, finely minced
- Salt and black pepper to taste
This ingredient list creates a flavorful, nutritious Roasted Asparagus and Red Pepper Farro Salad that’s perfect for any season.
How to Make Roasted Asparagus and Red Pepper Farro Salad
Step 1: Cook the Farro
Rinse 1 cup of farro under cold water. In a medium pot, bring 3 cups of water to a boil. Add the farro and a pinch of salt. Reduce heat to a simmer and cook for 20 to 30 minutes, or until the farro is tender but still chewy. Drain any excess water and set aside to cool slightly.
Step 2: Roast the Vegetables
Preheat your oven to 400°F (200°C).
Place the chopped asparagus, sliced red bell peppers, and red onion on a baking sheet. Drizzle with 2 tablespoons of olive oil and season with salt and black pepper. Toss to coat evenly.
Roast the vegetables for about 20 to 25 minutes, flipping them halfway through, until they are slightly charred and tender.
Step 3: Prepare the Dressing
In a small bowl or jar, whisk together 2 tablespoons of olive oil, the juice of 1 lemon, 1 teaspoon Dijon mustard, 1 minced garlic clove, salt, and black pepper. Mix well until emulsified.
Step 4: Combine the Salad
In a large mixing bowl, add the cooked farro, roasted vegetables, and fresh chopped herbs like parsley or basil.
Pour the dressing over the salad and toss gently until everything is well coated.
Step 5: Optional Additions
If you’d like, top the salad with crumbled feta cheese or shaved parmesan for extra flavor. You can also add toasted nuts or seeds for a crunchy finish.
Step 6: Serve
Serve the roasted asparagus and red pepper farro salad warm, at room temperature, or chilled. It makes a hearty side dish or a wholesome light meal.
Flavor Variations
One of the great things about roasted asparagus and red pepper farro salad is how easily it can be adapted. Here are a few ways to customize it:
- Add chickpeas or white beans for extra protein.
- Mix in arugula or baby spinach for a touch of greens.
- Include cherry tomatoes for a juicy pop.
- Sprinkle roasted nuts or seeds for crunch.
- Try balsamic vinegar in the dressing for a deeper flavor.
With just a few tweaks, roasted asparagus and red pepper farro salad can take on new profiles to match the season or your mood.
Tips Roasted Asparagus and Red Pepper Farro Salad
1. Use pearled or semi-pearled farro for quicker cooking
These types of farro cook faster and have a slightly softer texture, which pairs nicely with roasted vegetables.
2. Roast the vegetables until slightly charred
Don’t be afraid to let the edges of the asparagus and peppers brown a bit. This brings out a deeper, smokier flavor that enhances the overall salad.
3. Cool the farro slightly before mixing
Letting the farro cool for a few minutes before combining with the veggies and dressing helps avoid wilting any added herbs and maintains texture.
4. Add the dressing while everything is still warm
Pouring the dressing over warm farro and vegetables allows it to absorb better, intensifying the flavor of the entire salad.
5. Customize with your favorite toppings
Add extras like crumbled feta, toasted pine nuts, pumpkin seeds, or even grilled chicken to suit your taste and make it more filling.
6. Keep herbs fresh by adding them last
Stir in chopped parsley or basil right before serving to maintain their brightness and aroma.
7. Use this salad for meal prep
Roasted asparagus and red pepper farro salad holds up well for a few days in the fridge, making it great for lunches or quick dinners.
8. Make it a full meal
Serve it alongside grilled proteins or top with a poached egg for a simple and complete meal.
9. Double the recipe for gatherings
This salad is colorful, healthy, and easy to make in larger batches, perfect for potlucks or dinner parties.
10. Try a flavor twist
Swap lemon juice for balsamic vinegar or add a pinch of crushed red pepper for extra kick. A dash of smoked paprika in the dressing also brings a cozy, warm note.
Frequently Asked Questions (FAQS)
1. Can I make roasted asparagus and red pepper farro salad ahead of time?
Yes, this salad is ideal for meal prep. It stores well in the fridge for up to four days and can be served cold or at room temperature.
2. What type of farro should I use?
Pearled or semi-pearled farro works best because it cooks faster and has a softer texture. Whole farro can be used too, but it takes longer to cook.
3. Can I substitute farro with another grain?
Absolutely. Quinoa, brown rice, barley, or couscous can be used in place of farro, depending on your preference or dietary needs.
4. How long should I roast the vegetables?
Roast the asparagus and red pepper at 400°F (200°C) for 20 to 25 minutes, or until tender and lightly charred.
5. Can I use store-bought dressing?
While homemade dressing adds a fresh touch, you can use a store-bought lemon vinaigrette or balsamic dressing for convenience.
6. Should I rinse the farro after cooking?
It’s optional, but rinsing the farro under cool water can help it stop cooking and prevent clumping, especially if you plan to serve the salad cold.
