Three Pea Salad with Lemony Farro and Goat Cheese

July 4, 2015
Three Pea Salad with Lemon Farro + Goat Cheese. Summer-y and delicious .. this salad is fresh, and crunchy, with a wonderful and complex mix of flavors.

Happy 4th of July!

What are you up to this weekend?

Photo Credit: @bellagracemagazine

(This post may contain affiliate links)

Jump to Recipe

We’re going to my parents for dinner, a glass or two of wine, and a game of pool (over the past few months my Mom has become a shark!).   We’re also making time for some of our regular summer haunts, the pool and long walks at the park with the puppies

Oh, and I’m secretly hoping my neighbor invites me to tag along to her garden again.  We went this past week, and ever since, finding anything in the fridge has been a funny treasure hunt.

Almond milk?  In the back, left, behind the blue-ish looking kale, just to the right of the beets.”

In the meantime, lazy holiday weekends are the best for finding yourself lost in some interesting links from around the web

Three Pea Salad with Lemon Farro + Goat Cheese. Summer-y and delicious .. this salad is fresh, and crunchy, with a wonderful and complex mix of flavors.

The Brain Chemistry behind ‘Just one Bite’ and how to beat it

A site to bookmark: Debrah Lyn Dadd.

(Debrah’s been a leading consumer advocate since 1984 when she wrote the first book on toxic chemicals in consumer products and safer alternatives.  She’s gone on to write seven more books and has the largest site on the internet devoted to toxic-free living, with 100s of links to 1000s of safer products.  She also hosts Toxic-Free Radio every weekday, where she interviews guests who are working to create a toxic-free world)

25 Women and the best advice they ever received – Loved Gayle King’s quote from Maya Angelou, and also Mindy Kaling’s about the men in our lives

Speaking of all things Veggie, Food 52 asks, “What Should We Make with our CSA?

Can we drink away our wrinkles?

Undo Send is officially a thing!

Three Pea Salad with Lemon Farro + Goat Cheese. Summer-y and delicious .. this salad is fresh, and crunchy, with a wonderful and complex mix of flavors.

1950’s Tupperware Parties

Can the bacteria in your gut explain your mood?

Have you ever tried a cleanse?  Food Coach NYC is offering a week-long summer cleanse that starts this coming Monday. Knowing Dana, it’s going to be great!

For all of us who’ve fought with the funny plastic film on our dairy containers and stickers on produce, this article from TheKitchn made me laugh – The 10 Most Annoying Food Packaging Quirks

How to be more attracted to our Sweeties, the longer we’re together

For your 4th of July weekend parties – Cocktails Nutritionist’s Drink

Weekend reading – Extreme Climber and BASE Jumper Dean Potter’s last jump in Yosemite: Lost Brother in Yosemite

Three Pea Salad with Lemon Farro + Goat Cheese. Summer-y and delicious .. this salad is fresh, and crunchy, with a wonderful and complex mix of flavors.

We have some incredible cooks for friends, and one of the many things I’ve come to love about Spaghetti Saturdays, are the dishes everyone brings.  This salad made an appearance during June.

“Somehow I knew you’d want the recipe.”

My goodness was she right.  It’s fabulous.  Summer-y and delicious.  It’s fresh and crunchy, with a wonderful and complex mix of flavors.  Peas and arugula straight from her garden.

It’s even hearty enough as a main dish for lunch, with the grain giving it a filling heft without being overly heavy.  One could even leave out the cheese to make it vegan, and it will still be a dish everyone will love

A few additional thoughts

Once the grains have cooked, spread them onto a baking sheet.  Not only will they cool faster, but they’ll say firm and be more distinct in the salad.

Certainly, another substantial grain can be substituted, some ideas?  Spelt, wheat berries or any other hearty grain.

Instead of water, cook the grains in chicken, vegetable stock, or Magic Mineral Broth for additional flavor

Any combination of greens is great.  I bet dill would be an easy replacement for the mint



ps:  More fun recipes and stories from Spaghetti Saturdays

— — —

~ Adapted from

Three Pea Salad with Lemony Farro and Goat Cheese


  • Salad
  • 6 oz sugar snap peas
  • 4 oz goat cheese (omit to make the recipe vegan)
  • 3 oz pea shoots (or any kind of sprout)
  • 3 radishes
  • 1 bunch mint
  • 1 lemon
  • ½ lb English peas
  • ¾ cup farro
  • 3 Tbsp sunflower Seeds
  • 2 oz arugula

  • Lemon Vinaigrette
  • 2 Tbsp olive oil
  • juice of 2 lemon wedges
  • salt + pepper


  • Prepare
  • Wash and dry the fresh produce.
  • Heat 2 medium pots of salted water to boiling on high.
  • Snap off the stem of each snap pea and pull off the tough string that runs the length of the pod. Crumble the goat cheese into large pieces.
  • Trim off and discard the bottom inch of the pea shoot stems.
  • Cut the radishes into thin rounds.
  • Pick the mint leaves off the stems and chop them fine
  • Zest the rind of the lemon, until you have around 2 tsp of zest
  • Quarter the lemon and remove the seeds.
  • Shell the English peas

  • Cook the Farro
  • Add the farro and lemon zest to the first pot of boiling water.
  • Cook 14 to 16 minutes, or until tender. Drain thoroughly and rinse under cold water for 30 seconds to 1 minute to stop the cooking process.
  • Set aside as you continue cooking.

  • Blanch the Peas
  • As the faro is cooking, fill a medium bowl with ice water and set aside.
  • Add the shelled English peas and snap peas to the 2nd pot of boiling water and cook 30 seconds to 1 minute, or until bright green and slightly tender.
  • Drain the cooked peas thoroughly and transfer to the bowl of ice water.
  • Let stand until completely cooled, then drain thoroughly.
  • Set aside as you continue cooking.

  • Toast the Sunflower Seeds
  • Heat a small, dry pan on medium-high until hot.
  • Add the sunflower seeds and toast, stirring frequently, 3 to 4 minutes, or until browned and fragrant.
  • Transfer the toasted sunflower seeds to a small bowl and set aside as you continue cooking.

  • Make the Lemon Vinaigrette
  • Squeeze the juice of 2 lemon wedges into a small bowl and season with salt and pepper.
  • Slowly whisk in 2 Tbsp of olive oil until well combined.
  • Set aside as you continue cooking.

  • Finish
  • In a large bowl, combine the cooked farro, drained sugar snap and English peas, pea shoots, radishes, arugula, mint and half the toasted sunflower seeds (save the rest for garnish).
  • Season with salt and pepper and add in enough vinaigrette to thoroughly coat the greens (you may have extra vinaigrette); toss gently to mix.
  • To plate your dish, divide the salad between the plates.
  • Top with the goat cheese and garnish with the remaining toasted sunflower seeds and lemon wedges.
Serves: 4
Nutrition + Show
Calories 307
Total Fat 15.12g
Carbohydrates 34.31g
Sugars 5.65g
Protein 11.7g
Print This Recipe

You Might Also Like


  • Reply Emilie July 4, 2015 at 1:43 am

    5 stars
    This looks pretty! Not sure I like goat cheese though, but it’s worth a shot!

  • Reply Meg July 8, 2015 at 7:53 pm

    I have just recently became all about the peas. So much so that I always have sweet peas hanging out in the fridge at any given moment. They play so well with other flavors and add a little extra green and protein, so it’s a win-win. Your salad looks delish, and I approve of the peas 😉

  • Reply Ana De- Jesus March 15, 2017 at 1:59 pm

    Can you please come and cook for me, your recipes always gives me so much inspiration. I love how fresh this three pea salad looks and I adore goats cheese xx

  • Leave a Reply

    Recipe Rating