Prepare to delight your taste buds with this wholesome and incredibly satisfying Farro Salad with Kale and Roasted Butternut Squash. It’s a dish that artfully combines nutrient-dense whole grains with an abundance of fresh, vibrant vegetables, making it a perfect choice for a healthy and delicious dinner.

This vegetarian kale salad isn’t just a side dish; it’s a complete meal, packed with fiber, protein, and an array of essential vitamins. It stands out as one of the best high-protein vegetarian meals you can enjoy, offering both incredible flavor and substantial nourishment in every bite.

Farro Salad with Kale and Butternut Squash: Your Go-To Healthy Meal

Embrace the delightful flavors of autumn with this ultimate kale salad. This exquisitely prepared dish features tender, massaged kale, perfectly roasted butternut squash, crispy roasted chickpeas, and chewy farro. It’s elevated with the addition of crunchy pumpkin seeds (pepitas), naturally sweet dried cherries, and a generous sprinkle of creamy goat cheese, creating a symphony of tastes and textures that will make it an instant favorite.

This salad isn’t just a collection of ingredients; it’s a culinary experience designed to provide both comfort and incredible nutrition. Each component plays a vital role, contributing to a harmonious balance that makes this farro salad a standout dish for any occasion, from a casual weeknight dinner to a festive gathering.

Spotlight on Key Ingredients

• Farro: This ancient whole grain is not only incredibly satisfying and versatile but also a fantastic source of fiber and plant-based protein. It offers a delightful chewy texture and a nutty flavor that serves as a perfect base for our salad, making it exceptionally hearty.
• Butternut Squash: A quintessential fall vegetable (or technically, a fruit!), butternut squash roasts beautifully, caramelizing to a sweet, creamy perfection. It adds a wonderful depth of flavor, natural sweetness, and a soft texture to the salad, while being rich in vitamins A and C.
• Kale: Known for its incredible nutritional profile, kale brings an earthy flavor and a vibrant green color to the salad. When properly massaged, it transforms from a tough leafy green into a tender, palatable component that easily absorbs the dressing’s flavors.
• Roasted Chickpeas: These add a fantastic boost of protein and fiber, along with an irresistible crispy texture. Roasting them alongside the butternut squash infuses them with savory notes, making them a delicious and healthy crunch factor.
• Pumpkin Seeds (Pepitas): Small yet mighty, pumpkin seeds contribute a satisfying crunch and a dose of healthy fats, protein, and magnesium. Their mild, nutty flavor complements the other ingredients beautifully.
• Dried Cherries: These little gems provide a burst of natural sweetness and a tangy counterpoint that brightens the entire salad. Opt for varieties with no added sugar for a truly wholesome touch. They offer antioxidants and a lovely chewiness.
• Goat Cheese: Crumbly and creamy, goat cheese introduces a delightful tang and a luxurious texture that enriches the salad. Its distinct flavor pairs wonderfully with the sweetness of squash and the earthiness of kale. It also provides healthy fats and calcium.

For those seeking a vegan option, this meal can be easily adapted! Simply substitute the goat cheese with your favorite plant-based feta or cheese alternative, or omit it entirely for a delicious dairy-free version. The salad’s robust flavors stand strong on their own.

Expert Tip: How to

Perfectly Massage Kale

The secret to a truly tender and flavorful kale salad lies in a simple step: massaging the kale. This process breaks down the tough cell walls, making the kale softer, less bitter, and much more enjoyable to eat. It also allows the kale to better absorb the dressing, infusing every leaf with delicious flavor. Never skip this crucial step before adding your kale to this incredible farro salad!

To massage kale, simply place your chopped and de-stemmed kale in a large bowl. Drizzle with a small amount of olive oil and a pinch of salt. Then, using your clean hands, gently knead and squeeze the kale for 2-4 minutes until it visibly softens and darkens. You’ll be amazed at the transformation!

Learn More About Massaging Kale

Achieving Perfectly Roasted Butternut Squash

Let’s talk about the magnificent butternut squash – a truly versatile and flavorful addition to any fall recipe. While it might appear daunting due to its size and hard skin, mastering its preparation is surprisingly straightforward and incredibly rewarding. Fun fact: because it contains seeds, butternut squash is technically classified as a fruit, not a vegetable! Its robust exterior protects a sweet, creamy flesh that transforms beautifully when roasted.

For this salad, roasting the butternut squash is key. It brings out its natural sweetness and creates tender, caramelized edges that are simply irresistible. If you’ve ever felt intimidated by preparing butternut squash, rest assured, it’s easier than you think. We’ve put together an excellent, in-depth guide that covers everything you need to know:

• How to Cut Butternut Squash Safely: Detailed instructions to confidently peel and chop your squash into bite-sized pieces.
• Optimal Cooking Methods: Tips for roasting it to perfection, ensuring a tender interior and slightly crisp exterior.
• Storage Tips: Advice on how to store whole or cut squash to maintain freshness.

What I’m trying to convey is, if butternut squash has previously seemed like a culinary challenge, don’t let it deter you. A little extra care and attention, often referred to as “TLC,” will result in scrumptious, perfectly roasted pieces that elevate this kale salad from good to extraordinary. Its creamy texture and sweet flavor are indispensable to the overall balance of this dish.

Crafting the Perfect Balsamic Dressing

No truly great salad is complete without an exceptional dressing, and for this vibrant vegetarian meal, we’ve opted for a simple yet incredibly flavorful balsamic dressing. With so many amazing textures and flavors already present in the salad – from the sweet roasted squash to the tangy goat cheese – we wanted a dressing that enhances without overpowering. This dressing perfectly ties all the components together, adding a zesty and slightly sweet finish.

Our go-to dressing is a harmonious blend of common pantry staples that create a balanced flavor profile:

• Olive Oil: The foundation of any good dressing, providing a smooth base.
• Red Onion: Finely diced, it adds a subtle pungent kick and aromatic depth.
• Garlic: Minced fresh garlic infuses the dressing with essential savory notes.
• Dijon Mustard: A touch of Dijon adds a creamy emulsifier and a sharp, tangy flavor.
• Maple Syrup: Provides a natural, rich sweetness that balances the tang of the vinegar and lemon.
• Balsamic Vinegar: The star of the show, offering a rich, sweet, and tangy base that complements the autumn flavors.
• Lemon Juice: Fresh lemon juice brightens the dressing, adding a necessary citrusy zest.

If you’re feeling adventurous and would like to explore other flavor profiles, we have a diverse collection of dressings to choose from. Discover our wide range of dressing options here.

A Step-by-Step Guide: How to

Roast Butternut Squash

Demystify the process of preparing and roasting butternut squash. From selecting the perfect squash to achieving that irresistible tender, caramelized finish, our guide will walk you through everything you need to know to confidently prepare this seasonal favorite for a variety of recipes.

Explore Squash Preparation

Frequently Asked Questions About This Salad

Storage and Meal Prep Tips

This Farro Salad is not only delicious but also remarkably convenient for meal prepping! You can store any leftover salad or individual components in an airtight container in the refrigerator for up to 7 days. This makes it an ideal choice for healthy lunches throughout the week or as a make-ahead dish for gatherings.

Typically, we would advise storing salad dressing separately to prevent greens from becoming soggy. However, this particular salad holds up exceptionally well even when dressed. The robust kale and hearty farro are quite resilient, allowing the flavors to meld beautifully over time without compromising texture. For best results with meal prep, you can assemble the full salad and keep it dressed, or if you prefer a crispier texture for the kale, store the dressing on the side and add it just before serving. Either way, you’ll have a delightful and nutritious meal ready to enjoy!

Farro Salad with Kale and Butternut Squash

This wholesome farro salad is perfectly tossed with sweet roasted butternut squash, crispy pepitas, creamy goat cheese, and tender, massaged kale, all brought together by a zesty homemade dressing.

By: Lee Funke

Prep Time: 15 mins

Cook Time: 35 mins

Total Time: 50 mins

Servings: 6

Pin Recipe
Print Recipe

Ingredients

For the Roasted Butternut Squash & Garbanzo Beans

• 1 large butternut squash, peeled and chopped into bite-sized pieces (~4 cups)
• 2 tablespoons olive oil
• 1/8 teaspoon salt
• 1/8 teaspoon pepper
• 1 (15 oz.) can garbanzo beans, strained and rinsed

For the Farro

• 1 cup farro, rinsed
• 2 cups broth or water

For the Balsamic Dressing

• 3 tablespoons olive oil
• 1/4 cup red onion, finely diced
• 3 garlic cloves, peeled and minced
• 1 teaspoon dijon mustard
• 1 teaspoon maple syrup
• 3 tablespoons balsamic vinegar
• 1 tablespoon fresh lemon juice
• 1/8 teaspoon salt

For the Salad Assembly

• 4 cups chopped kale, deboned and thoroughly rinsed
• 2 teaspoons olive oil (for massaging kale)
• 1/8 teaspoon salt (for massaging kale)
• 1/2 cup dried cherries
• 1/4 cup diced red onion (optional, for fresh crunch)
• 1/4 cup pepitas (pumpkin seeds)
• 1/2 cup goat cheese crumbles (omit for vegan)

Instructions

Roasting Squash & Garbanzo Beans

1. Preheat your oven to 375ºF (190°C). Carefully peel and chop your butternut squash into uniform bite-sized pieces. If you need assistance, refer to our detailed butternut squash cutting tutorial.
   
2. Arrange the chopped squash in a single layer on a baking sheet. Drizzle with 2 tablespoons of olive oil and season with salt and pepper. Toss gently to ensure all pieces are evenly coated. Place in the preheated oven and roast for 20 minutes.
   
3. After 20 minutes, remove the baking sheet from the oven. Add the strained and rinsed garbanzo beans to the pan with the squash. Toss everything together to coat the beans with the olive oil and spices.
4. Return the baking sheet to the oven and continue to bake at 375ºF for an additional 20 minutes, or until the squash is tender and slightly caramelized, and the chickpeas are lightly roasted. Once cooked, remove from the oven and set aside to cool slightly.

Cooking the Farro

1. While the squash and beans are roasting, bring 2 cups of broth or water to a rolling boil in a medium saucepan over high heat. Once boiling, add the rinsed farro to the broth.
2. Reduce the heat to low, cover the saucepan, and let the farro simmer gently for 20-30 minutes, or until it has expanded and achieved an al dente, chewy texture.
3. Remove the saucepan from the heat. Let it sit covered for a few minutes, then fluff the cooked farro with a fork. Set aside to cool slightly.

Preparing the Balsamic Dressing

1. Heat a medium skillet over medium-high heat. Add 3 tablespoons of olive oil to the skillet.
2. Once the olive oil is fragrant, add the diced red onion and minced garlic. Sauté for 1-2 minutes until fragrant and slightly softened.
3. Reduce the heat to low and allow the olive oil, garlic, and onion mixture to gently simmer for 10-15 minutes, allowing the flavors to meld. Then, remove from heat and let it cool completely.
4. In a mason jar or small bowl, combine the cooled olive oil mixture with the dijon mustard, maple syrup, balsamic vinegar, fresh lemon juice, and 1/8 teaspoon of salt. Close the jar tightly and shake vigorously until all ingredients are well combined and emulsified. Alternatively, whisk thoroughly in a bowl.

Assembling the Salad

1. Place the chopped kale into a large mixing bowl. Drizzle with 2 teaspoons of olive oil and sprinkle with 1/8 teaspoon of salt. Using your clean hands, gently massage the kale for 2-4 minutes. This process softens the kale, making it more tender and less bitter, and helps it absorb the dressing better.
2. To the massaged kale, add the cooked farro, the roasted butternut squash and garbanzo bean mixture, dried cherries, diced red onion (if using), pepitas, and goat cheese crumbles (if using).
3. Pour the prepared balsamic dressing over all the ingredients in the bowl. Toss gently but thoroughly until everything is well combined and coated with the dressing. Serve immediately and enjoy your wholesome, flavorful farro salad!
   

Nutrition Information

Calories: 468 kcal
,

Carbohydrates: 64 g
,

Protein: 16 g
,

Fat: 18 g
,

Fiber: 11 g
,

Sugar: 16 g

Nutrition information is automatically calculated, so should only be used as an approximation and can vary based on specific ingredients and preparation methods.

Loved this recipe? Share your thoughts below!

We’d love to see your creations! Don’t forget to tag your posts on social media with the hashtag #fitfoodiefinds. Your culinary adventures inspire us!