April 22, 2019

Farro Salad with Asparagus, Almonds and Goat Cheese

This is the second farro-based salad featured on the Mission Health Blog – and for good reason! Farro is packed with protein, fiber and other key nutrients, making this grain a much healthier alternative to white rice or other refined grains. Bon appétit!


  • 12 oz (2 cups) pearled farro
  • 2 Meyer lemons, zested and juiced
  • 1 lb asparagus, trimmed
  • 1½ cups frozen sweet peas
  • 3 Tbsp olive oil, plus 1 tsp
  • ½ cup sliced almonds, toasted
  • 4 oz soft goat cheese, chilled and crumbled
  • salt and freshly ground black pepper


Cook the farro according to package directions (if no directions available, simmer farro in 6 cups water or vegetable broth until al dente, then drain). In the meantime, also cook the peas according to package directions. Spread the grains on a large baking sheet and set aside to cool. Zest the lemons over the grains and stir to combine.

Snap off the ends of the asparagus and cut into 1-inch pieces. Heat 1 tsp of olive oil in a large sauté pan over medium high heat, and then add asparagus. Cook the asparagus until just tender, about 2-3 minutes.

In a large bowl, add cooled grains, asparagus, sweet peas, sliced almonds and goat cheese. Toss to combine. Whisk together lemon juice and olive oil. Pour over grain salad and toss, along with salt and pepper to taste.

8 servings

Nutrition information (per serving):

  • 336 calories
  • 14.5 g fat
  • 41.8 g carbohydrates
  • 7.5 g dietary fiber
  • 2 g sugar
  • 13 g protein

Mary Lindsey Jackson, RN, LDN, is a Clinical Nutritionist Educator for Mission Weight Management.

To learn more about Mission Weight Management or schedule a free information session, visit missionweight.org or call 828-213-4100.