I’m excited to share my Kale Butternut Squash Farro Salad, a whole grain, vegetable-forward dinner starring nutty farro, tender squash and hearty kale that stores well for easy weeknight meals.

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I never thought a bowl could feel like a little surprise until I made this Farro Salad With Kale And Butternut Squash. The pearled farro gives it a nutty chew that keeps you interested bite after bite, and the roasted butternut squash adds that sweet roasted note that makes you reach for seconds.

It’s the kind of thing I bring when I want to impress but also eat something honest, not fancy for fancy sake. If you like the Kale Butternut Squash Farro Salad vibe or you hunt down High Protein Vegetarian Recipes you’ll want to read on.

Ingredients

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Farro: chewy ancient grain full of fiber and plant protein it’s very filling.
Butternut squash: sweet roasted notes lots of vitamin A and potassium comforting.
Kale: leafy green with fiber iron and vitamin C kinda bitter when raw.
Dried cranberries: chewy tart sweetness adds contrast though watch added sugar.
Pepitas or walnuts: crunchy fats and protein boost texture and give nutty flavor.
Feta cheese: salty creamy tang it adds protein and bright savory notes.
Lemon juice: bright acid lifts flavors and balances sweetness zesty.
Dijon mustard: tangy binder for dressing helps emulsify oil and lemon.
Olive oil: healthy monounsaturated fat smooth mouthfeel and carries flavors.

Ingredient Quantities

1 1/2 cups pearled farro

3 cups low sodium vegetable broth or water

1 medium butternut squash (about 1 1/2 to 2 lb)

3 tablespoons olive oil

1 teaspoon kosher salt

1/2 teaspoon black pepper

1 bunch kale (about 6 oz) stems removed

1 small red onion

1 clove garlic

3 tablespoons fresh lemon juice (about 1 lemon)

1 tablespoon Dijon mustard

1 tablespoon maple syrup or honey

1/2 cup dried cranberries

1/3 cup pepitas or chopped walnuts

3/4 cup feta cheese, crumbled

2 tablespoons chopped fresh parsley (optional)

How to Make this

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1. Preheat oven to 425 F and line a rimmed baking sheet with parchment or foil for easy cleanup; peel and cube the butternut squash into about 1 inch pieces, toss with 2 tablespoons olive oil, 3/4 teaspoon of the kosher salt and 1/4 teaspoon black pepper, spread in one layer and roast 20 to 25 minutes until golden and tender, flipping once.

2. While the squash roasts, rinse 1 1/2 cups pearled farro, then combine it with 3 cups low sodium vegetable broth or water in a saucepan, bring to a boil, reduce to a simmer and cook 20 to 25 minutes until tender but still chewy; drain any excess liquid and fluff with a fork, set aside to cool a bit.

3. Toast 1/3 cup pepitas or chopped walnuts in a dry skillet over medium heat until fragrant and lightly browned, 3 to 5 minutes, shaking the pan, then remove to cool so they don’t keep cooking.

4. Make the dressing: mince 1 clove garlic and whisk with 1 tablespoon olive oil, 3 tablespoons fresh lemon juice, 1 tablespoon Dijon mustard, 1 tablespoon maple syrup or honey, and the remaining pinch of kosher salt and black pepper; taste and adjust if needed.

5. Prep the greens and onion: remove kale stems and thinly slice the leaves, stack and chop coarsely; thinly slice 1 small red onion and if you want to mellow it, soak the slices in cold water for 5 to 10 minutes then drain.

6. Massage the kale with about half the dressing for 1 to 2 minutes until it softens and darkens a bit; this makes it less bitter and easier to eat.

7. In a large bowl combine the cooked farro, roasted squash, massaged kale, drained red onion, 1/2 cup dried cranberries and most of the toasted pepitas or walnuts (reserve a few for topping). Toss with the remaining dressing, adding more lemon or salt if needed.

8. Fold in 3/4 cup crumbled feta and 2 tablespoons chopped fresh parsley if using, taste and adjust seasoning, sprinkle the reserved nuts and a little extra feta on top and serve warm or at room temperature.

Equipment Needed

1. rimmed baking sheet lined with parchment or foil
2. vegetable peeler, sharp chef’s knife and cutting board (for peeling/cubing the squash)
3. large mixing bowl for tossing squash and salads
4. medium saucepan with lid for cooking the farro
5. fine mesh strainer or colander to drain the farro
6. small dry skillet for toasting pepitas or walnuts
7. small bowl plus a whisk or fork for the dressing
8. measuring cups and spoons
9. large serving bowl and salad servers or tongs for tossing and serving

FAQ

Q: How long do I cook pearled farro? A: Rinse it, then simmer in 3 cups of broth or water for about 20 to 30 minutes until tender but still chewy. Drain any extra liquid, taste for doneness, it should be al dente not mushy. Quick-cooking farro takes 10 to 12 minutes, whole grain farro needs way longer or an overnight soak.

Q: Can I make the salad ahead and how do I store it? A: Yes. Cook the farro and roast the squash ahead, keep components separate in airtight containers for up to 3 to 4 days. If you dress everything ahead it’s best eaten within 24 to 48 hours. Reheat farro and squash before tossing with kale if you want a warm salad.

Q: My kale is too tough, how do I fix that? A: Remove stems, chop the leaves, then massage them with a little olive oil or lemon juice for 2 to 3 minutes until they soften. Also thinly sliced red onion or a quick soak in cold water will mellow the bite.

Q: Any good swaps for cranberries, pepitas and feta? A: Sure. Use dried cherries or raisins for cranberries, almonds or pecans for the pepitas/walnuts, and goat cheese or shaved Parmesan instead of feta. Maple syrup can be swapped with honey or a little brown sugar.

Q: How should I roast the butternut squash and how long will it take? A: Toss cubes with olive oil, salt and pepper, spread in one layer on a sheet pan and roast at 400 F (about 200 C) for 25 to 30 minutes, turning once, until caramelized and tender. Smaller cubes will cook faster, around 20 minutes.

Q: Is this salad gluten free? A: No, farro is a wheat product and contains gluten. To make it gluten free substitute quinoa, millet or even cooked brown rice, and adjust cooking times and liquid as needed.

Farro Salad With Kale And Butternut Squash Recipe Substitutions and Variations

Pearled farro: swap with pearled barley for almost the same chewy bite. Use about 1 cup barley to 3 cups liquid and simmer 25–30 min. Or go gluten free with quinoa — 1 cup quinoa to 2 cups water, simmer ~15 min and fluff. Brown rice works too but needs longer, about 40–45 min.
Butternut squash: swap with sweet potato, pumpkin or acorn squash. Cube similarly and roast at 400°F about 25–30 min, check earlier for smaller pieces. Sweet potato is sweeter so you may want less maple or honey.
Kale: swap with Swiss chard, baby spinach or collard greens. Spinach wilts fast so add near the end, use less by volume. Chard and collards are heartier, remove thick stems or cook a bit longer.
Feta cheese: swap with goat cheese or ricotta salata for a similar tangy salty note. For a dairy free choice use firm tofu crumbles or a store vegan feta, and taste for salt since flavors vary.

Pro Tips

1. Toast and treat the farro like you would rice: rinse it, then optionally soak 30 minutes in warm water to cut cooking time, or toss it in a dry pan for a minute before boiling to bring out nuttiness. Cook in the broth so it has flavor, but stop cooking when it is still a bit chewy, then spread it on a sheet to cool so it doesnt keep steaming itself soft.

2. Cut the squash into even pieces and dont crowd the pan or it will steam not roast. Roast at a high temp and flip once, and if you want extra caramel notes toss the cubes with a teaspoon or two of maple syrup with the oil before roasting. Let the roasted pieces cool on the tray a few minutes so they firm up instead of turning mushy in the salad.

3. Massage the kale with about half the dressing for 1 to 2 minutes, then taste it before you add any more. Massaging and a little salt makes it way less bitter and lets the dressing stick, and if the dressing seems too thick warm it up a few seconds so it emulsifies and coats the leaves better.

4. Layer for texture and make ahead smart: fold in feta at the last minute so it stays creamy, reserve some toasted pepitas or walnuts for topping, and let the whole salad sit at room temp for 30 to 60 minutes before serving so flavors meld. If you need to store, keep dressing and feta separate if making more than a day ahead, and reheat squash alone if you prefer to serve warm.

Farro Salad With Kale And Butternut Squash Recipe

Recipe by Toni Baldesera

0.0 from 0 votes

I’m excited to share my Kale Butternut Squash Farro Salad, a whole grain, vegetable-forward dinner starring nutty farro, tender squash and hearty kale that stores well for easy weeknight meals.

Servings

servings

Calories

657

kcal

Equipment: 1. rimmed baking sheet lined with parchment or foil
2. vegetable peeler, sharp chef’s knife and cutting board (for peeling/cubing the squash)
3. large mixing bowl for tossing squash and salads
4. medium saucepan with lid for cooking the farro
5. fine mesh strainer or colander to drain the farro
6. small dry skillet for toasting pepitas or walnuts
7. small bowl plus a whisk or fork for the dressing
8. measuring cups and spoons
9. large serving bowl and salad servers or tongs for tossing and serving

Ingredients

1 1/2 cups pearled farro
3 cups low sodium vegetable broth or water
1 medium butternut squash (about 1 1/2 to 2 lb)
3 tablespoons olive oil
1 teaspoon kosher salt
1/2 teaspoon black pepper
1 bunch kale (about 6 oz) stems removed
1 small red onion
1 clove garlic
3 tablespoons fresh lemon juice (about 1 lemon)
1 tablespoon Dijon mustard
1 tablespoon maple syrup or honey
1/2 cup dried cranberries
1/3 cup pepitas or chopped walnuts
3/4 cup feta cheese, crumbled
2 tablespoons chopped fresh parsley (optional)

Directions

Preheat oven to 425 F and line a rimmed baking sheet with parchment or foil for easy cleanup; peel and cube the butternut squash into about 1 inch pieces, toss with 2 tablespoons olive oil, 3/4 teaspoon of the kosher salt and 1/4 teaspoon black pepper, spread in one layer and roast 20 to 25 minutes until golden and tender, flipping once.
While the squash roasts, rinse 1 1/2 cups pearled farro, then combine it with 3 cups low sodium vegetable broth or water in a saucepan, bring to a boil, reduce to a simmer and cook 20 to 25 minutes until tender but still chewy; drain any excess liquid and fluff with a fork, set aside to cool a bit.
Toast 1/3 cup pepitas or chopped walnuts in a dry skillet over medium heat until fragrant and lightly browned, 3 to 5 minutes, shaking the pan, then remove to cool so they don't keep cooking.
Make the dressing: mince 1 clove garlic and whisk with 1 tablespoon olive oil, 3 tablespoons fresh lemon juice, 1 tablespoon Dijon mustard, 1 tablespoon maple syrup or honey, and the remaining pinch of kosher salt and black pepper; taste and adjust if needed.
Prep the greens and onion: remove kale stems and thinly slice the leaves, stack and chop coarsely; thinly slice 1 small red onion and if you want to mellow it, soak the slices in cold water for 5 to 10 minutes then drain.
Massage the kale with about half the dressing for 1 to 2 minutes until it softens and darkens a bit; this makes it less bitter and easier to eat.
In a large bowl combine the cooked farro, roasted squash, massaged kale, drained red onion, 1/2 cup dried cranberries and most of the toasted pepitas or walnuts (reserve a few for topping). Toss with the remaining dressing, adding more lemon or salt if needed.
Fold in 3/4 cup crumbled feta and 2 tablespoons chopped fresh parsley if using, taste and adjust seasoning, sprinkle the reserved nuts and a little extra feta on top and serve warm or at room temperature.

Notes

Below you’ll find my best estimate of this recipe’s nutrition facts. Treat the numbers as a guide rather than a rule—great food should nourish both body and spirit. Figures are approximate, and the website owner assumes no liability for any inaccuracies in this recipe.