⏱ 30 min total

Farro & Pea Salad with Lemon Dressing

Name: Farro & Pea Salad with Lemon Dressing
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 1 serving
Ingredients: ¼ cup Farro; ½ cup Green peas; ½ small raw Red onion; 1 tbsp Sunflower seed kernels; ½ oz Feta cheese; 1 tbsp Greek yogurt; 1 tbsp Lemon juice; ½ tbsp Olive oil; 1 ½ tbsp Parsley; ½ tbsp chopped Chives; ½ dash Salt; ½ dash Black pepper

Per 1 serving · 214 g · 12 ingredients

Calories

378

19%
of a 2,000 cal day

Protein
15g
15% of calories
Carbs
49g
49% of calories
Fat
16g
35% of calories

Portion

At a glance

One serving of Farro & Pea Salad with Lemon Dressing (214 g) has 378 calories, with 15 g of protein, 49 g of carbohydrates and 16 g of fat. Most of its energy comes from carbs (49% of calories). It is high in protein (31% DV), dietary fiber (36% DV) and Vitamin C (29% DV).

Per 100 g

176cal

medium energy density

Protein per 100 cal

4.1g

Net carbs

39g

carbs minus fiber

Fiber

10g

5.1 g sugar

High in

20%+ of the daily value

Protein31%
Dietary fiber36%
Vitamin C29%
Vitamin E22%
Vitamin K100%
Riboflavin (B2)20%

Good source of

10–19% of the daily value

Vitamin A13%
Thiamine16%
Niacin13%
Vitamin B615%
Folate (B9)19%
Vitamin B1214%

Watch

20%+ of the daily value

Nothing notable

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 20 min

1
Cook the farro according to package directions and let it cool slightly.
2
In a large bowl, combine the cooled farro, peas, red onion, sunflower seeds, and feta cheese.
3
To make the dressing, combine the yogurt, lemon juice, olive oil, parsley, chives, salt, and pepper in a jar with a lid and shake well until combined.
4
Pour the dressing over the salad and toss to combine. Taste and adjust salt and pepper as needed.

Vitamins & minerals

Amounts for 1 serving (214 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	114 μg	13%
Vitamin C	26 mg	29%
Vitamin D	0.1 μg	0%
Vitamin E	3 mg	22%
Vitamin K	120 μg	100%
Thiamine	0.2 mg	16%
Riboflavin (B2)	0.3 mg	20%
Niacin	2 mg	13%
Vitamin B6	0.2 mg	15%
Folate (B9)	75 μg	19%
Vitamin B12	0.3 μg	14%
Pantothenic acid	1 mg	24%
Choline	29 mg	5%

Minerals

Nutrient	Amount	% Daily Value
Calcium	125 mg	13%
Iron	4 mg	50%
Potassium	422 mg	9%
Magnesium	38 mg	9%
Phosphorus	229 mg	33%
Zinc	2 mg	14%
Copper	0.2 mg	26%
Manganese	0.4 mg	19%
Selenium	12 μg	21%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.3 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	13 μg	—
Arginine	1 g	—
Aspartic acid	1 g	—
Beta carotene	1,149 μg	—
Caffeine	0 mg	—
Cystine	0.1 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	0 μg	—
Fructose	0.3 g	—
Galactose	0.1 g	—
Glucose	2 g	—
Glutamic acid	1 g	—
Glycine	0.3 g	—
Histidine	0.2 g	—
Hydroxyproline	0 g	—
Isoleucine	0.3 g	—
Lactose	0.4 g	—
Leucine	1 g	—
Lycopene	0 μg	—
Lysine	0.4 g	—
Maltose	0.1 g	—
Methionine	0.1 g	—
Monounsaturated fats	6 g	—
Phenylalanine	0.3 g	—
Polyunsaturated fats	4 g	—
Proline	0.4 g	—
Retinol	18 μg	—
Serine	0.4 g	—
Starch	3 g	—
Sucrose	3 g	—
Theobromine	0 mg	—
Threonine	0.3 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0.1 g	—
Tyrosine	0.2 g	—
Valine	0.4 g	—
Vitamin D2	0 μg	—
Vitamin D3	0.1 μg	—

Burning 378 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

72min
Walking (3.5 mph)
45min
Cycling (moderate)
31min
Running (6 mph)
53min
Swimming laps

Common questions

How many calories are in Farro & Pea Salad with Lemon Dressing?

One serving of Farro & Pea Salad with Lemon Dressing (1 serving) has 378 calories, which works out to 176 calories per 100 g. That is about 19% of a 2,000-calorie day.

Is Farro & Pea Salad with Lemon Dressing high in protein?

It provides a solid 15 g of protein per serving (31% of the 50 g daily value), but protein supplies only 15% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Farro & Pea Salad with Lemon Dressing keto-friendly?

It is hard to fit into a strict keto diet. One serving has 39 g of net carbs and 49% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Farro & Pea Salad with Lemon Dressing?

289 mg per serving.

How much sugar is in Farro & Pea Salad with Lemon Dressing?

5.1 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (214 g)

Calories378

% Daily Value*

Total fat 16g	20%
Saturated fat 3.6g	18%
Trans fat 0g
Cholesterol 13mg	4%
Sodium 289mg	13%
Total carbohydrate 49g	18%
Dietary fiber 10g	36%
Total sugars 5.1g
Protein 15g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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