This delicious summer-inspired healthy creamy corn and asparagus farro salad is a deliciously flavorful, filling and nutritious dish. It’s great on its own, but when paired with a grilled protein, this makes for a great well-rounded lunch or dinner. This farro salad features grilled asparagus, corn on the cob and shallots, tossed together with cooked farro, herbs, and a creamy dressing. This farro salad is a must-make for the summer!
What is farro?
Farro is more than just a grain. It is high-fiber, high-protein, and whole grain. Farro is similar to barley, so if you can’t find farro in your store, barley is a great substitute. It is naturally nutrient-rich, low in fat, and low in cholesterol. Based on all of these factors, farro is really a great base for a delicious grain bowl or grain-based salad. Farro is also zero points on some WW plans, which is a plus, too.
Because of the nutritional properties of farro, this farro salad is not filled with empty calories, and will not leave you feeling hungry. You see, eating protein and fiber-rich foods is a great way to stay fuller longer and really fuel your body.
This is a meal you can feel really good about eating. The ingredients are clean, nutritious, and most of all, delicious.
What other ingredients are in this dish?
This dish is packed with flavor. The components of this salad are bright, refreshing, and delicious.
- farro – remember, the measurement noted for the farro is the dry, raw, uncooked farro
- water and a bullion cube, or chicken broth
- corn on the cob
- cooking spray
- light mayo
- plain non-fat Greek yogurt
- chives (fresh)
- basil (fresh)
- white wine vinegar
How to make this creamy corn and asparagus farro salad
There are a few components to this dish:
- the farro
- the dressing
- the grilled vegetables
Cooking the farro
This part takes the longest for this recipe, so let’s talk about that first. Cooking farro is so easy, you can leave it alone to do it’s thing. First, rinse the farro under cold water in a strainer. Then, add it to a small saucepan with the chicken broth 1:2). Bring the pot to a boil, and then reduce to simmer, and cover with the lid.
Once the farro is cooked and tender, drain any excess liquid but do not rinse the farro; this will get rid of all of the flavor from the broth it cooked in.
Grilling the vegetables
While the farro cooks, it is the perfect time to grill the vegetables. Shuck the corn and trim the ends off of the asparagus. Peel the shallots, leaving the root end in tact so that the shallots hold their shape. Spray the vegetables with olive oil spray or cooking spray.
Grill the vegetables over medium heat so that they do not burn, and rotate them frequently, until they are tender. The asparagus will take about 10 minutes; the corn and shallots another 10 minutes, for a total of 20 minutes.
Once the vegetables are cooked, tender and slightly charred on the outside, remove the corn kernels from the corn on the cob, chop the asparagus, and peel the outer later from the shallot and chop it.
Making the dressing and putting it all together
To make the dressing, simply combine the mayo, yogurt, vinegar, lime zest and juice, and the herbs. Next, add the cooked and chopped vegetables, diced jalapeno, and the cooked farro. Toss to combine and taste for seasoning.
Creamy Corn and Asparagus Farro Salad
- grill pan or BBQ
- mixing bowl
- 1 cup farro uncooked, raw
- 4 cups water
- 1 bouillon cube chicken or vegetable flavored
- 1 bunch asparagus
- 3 ears corn
- 3 shallots large
- 1 jalapeno seeded, diced
- 1/4 cup light mayo
- 1/4 cup plain non fat Greek yogurt
- 2 tbsp white wine vinegar
- 1 lime zested and juiced
- 2 tbsp chives fresh, chopped
- 1/4 cup basil fresh, chopped
- Measure out 1 cup of farro, and rinse it under cold water through a strainer.
- Add the farro to a sauce pan with the water and bouillon cube. (You can also use 4 cups of chicken or vegetable stock).
- Stir to combine, and then bring the liquid to a boil.
- Once boiling, cover the pot and reduce the heat to a simmer.
- Simmer for 20-25 minutes or until the broth is absorbed and the farro is tender.
- Strain the farro and drain any excess liquid. Do not rinse the farro.
- While the farro cooks, trim the ends off the asparagus and remove the outer layer of the shallots leaving the bottom root in tact; shuck the corn.
- Spray the vegetables with cooking spray.
- Grill the vegetables over medium heat until tender and slightly charred, rotating frequently. The asparagus will need around 10 minutes, the corn and shallots closer to 20.
- To prepare the dressing, combine the yogurt, mayo, vinegar, lime zest and juice, and herbs.
- Once the vegetables have cooked, remove the corn kernels from the ears of corn, and chop the asparagus and shallots (discard the root of the shallots). Seed and dice the jalapeno.
- Add the vegetables and cooked farro to the dressing and toss to combine. Taste for seasoning.
- 5 WW points (green plan)
- 3 WW points (blue plan)
- 1 WW point (purple plan)
You might also enjoy these other recipes featuring farro: