KRNC recipe of the month – Spring Farro Salad

Enjoy both greens and grains in this hearty springtime salad!

Serving Size: 3/4 cup

Yield: 6 servings

Ingredients:A picture of salad accompanied by a graphic that reads: enjoy both greens and grains, Spring Farro Salad, with the Kendall Reagan Nutrition Center Logo right below it.


  • 2 Tablespoons + 1 teaspoon Dijon mustard
  • 3 Tablespoons lemon juice
  • 1 teaspoon sugar
  • 2 cloves garlic, minced
  • ½ cup extra virgin olive oil
  • ½ teaspoon cracked black pepper
  • Salt to taste


  • 1 bunch asparagus, sliced in 2” pieces
  • 3 cups farro, cooked
  • 1 small fennel bulb, thinly sliced
  • 2 celery stalks, chopped
  • 5 green onions, white parts thinly sliced
  • 2 cups baby arugula
  • ½ bunch Italian parsley, finely chopped
  • Salt and cracked black pepper to taste


  1. For the dressing, place Dijon, lemon juice, sugar, and garlic in food processor. Process for 10 seconds while drizzling in the olive oil.
  2. For the salad, fill a small mixing bowl with 2 cups water and 1 cup ice and set aside. Bring 3 cups of water to boil in a saucepan. Immerse cut asparagus in the boiling water for 1 minute. Remove from water and immediately place in ice water bath.
  3. Combine farro, fennel, celery, green onions, arugula, and parsley in a large bowl.
  4. Drain asparagus and combine with farro salad mix and salad dressing in a large bowl. Season with salt and pepper to taste.
  5. Chill for at least 1 hour before serving.

Nutrition Information / Amount per serving

Calories – 364

Total fat – 18 g

Saturated fat – 2.6 g

Cholesterol – 0.0 mg

Protein – 9 g

Total Carbohydrates – 37 g

Dietary Fiber – 4.3 g

Sodium – 537 mg

For more delicious recipes, nutrition tips, and cooking and nutrition classes, contact the Kendall Reagan Nutrition Center at (970) 495-5916 or see the KRNC website. More health tips are also available at the College of Health and Human Sciences Pinterest board. Lastly, don’t forget to sign up for the KRNC monthly newsletter!

The Kendall Reagan Nutrition Center is in the Department of Food Science and Human Nutrition, part of CSU’s College of Health and Human Sciences.

Kendall Reagan Nutrition Center