Warm Farro Salad – Running on Real Food
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Warm Farro Salad – Running on Real Food

ByRiven

This Warm Farro Salad is so delicious with chewy bites of farro, sweet apple and cranberries and roasted butternut squash all brought together by the perfect tangy apple cider vinegar dressing. You’ll love it for a weeknight meal or make-ahead option.

Overhead view of warm farro salad with roasted squash apples spinach red onion and herbs with pumpkin seeds and parsley nearby

Ingredients You’ll Need

Below is a quick overview of what you’ll need to make the recipe and any substitutions you can make. Use the recipe card with the full list of ingredients and measurements at the bottom of the post when you’re ready to make the recipe.

Ingredients for warm farro salad laid out on a countertop including butternut squash apple parsnip red onion spinach farro dried cranberries pumpkin seeds parsley garlic olive oil apple cider vinegar maple syrup mustard and herbs
  • Farro: Use rinsed farro. Substitute barley. For gluten-free, use brown rice or wild rice.
  • Butternut Squash: Use a smaller butternut squash. It should be about 4 cups once you chop it up. You can use pre-cut squash to save time. Sweet potato or another squash variety can be used here too.
  • Parsnip: Adds a really nice sweetness and depth of flavour. I’d recommend adding it but you can skip it if you must. Zucchini or eggplant could be used as a substitute.
  • Red Onion: White onion is suitable in a pinch.
  • Apple: An variety can be used but something crisp like Honeycrisp or Pink Lady works best.
  • Apple Cider Vinegar: Bright and tangy! Substitute red wine vinegar or white wine vinegar if needed.
  • Spinach: I found baby spinach to work best here but you could substitute finely chopped kale or arugular.
  • Grainy Mustard: The best bite for the dressing! You can substitute dijon mustard if needed.
  • Cranberries: Adds chewiness and sweetness. Deftienly recommend using them. Dried cranberries or dried cherries work best for their tartness. Dried blueberries could work as well.
  • Pumpkin Seeds: Toast for extra flavour if you like. You can substitute walnuts or pine nuts.

Recipe Variations

  • Add Protein: Add chickpeas, white beans, lentils or serve with the lemon tofu from this Roasted Veggie Bowl, salmon or chicken.
  • Gluten-Free Option: Substitute wild rice or brown rice for the farro. I find a heartier grain works best with the other ingredients so while you could use quinoa, I’d recommend the rice here if you can’t do farro.
  • Toppings: Serve with a sprinkle of feta or goat cheese.

How to Make Warm Farro Salad

Cooked farro grains in a stainless steel pot with a spoon ready to be added to a warm salad

Step 1: Bring 2.5 cups salted water to a boil. Add farro and cook uncovered until tender, 26-30 minutes. Drain.

Roasted butternut squash apples and red onion spread on a parchment lined baking sheet lightly caramelized

Step 2: Add vegetables to a large bowl with herbs, salt, pepper and oil. Toss to coat. Spread on 2 baking sheets and roast for 25-30 minutes until tender.

Apple cider vinaigrette with olive oil Dijon mustard maple syrup and spices whisked together in a white bowl

Step 3: In the same bowl, no need to wash. Mix the dressing: oil, vinegar, maple syrup, mustard, garlic, salt and pepper. Whisk to combine.

Chopped butternut squash apple red onion and parsnip tossed with olive oil and herbs in a large mixing bowl before roasting

Step 4: Add the cooked farro, veggies, cranberries, pumpkin seeds and spinach to the bowl. Season with salt and pepper and toss to combine.

FAQs

Is warm farro salad gluten-free?

No, farro is not a gluten-free grain. Please substitute brown rice or wild rice to make it gluten-free.

Can I make this ahead of time?

For sure! This is an excellent make-ahead salad. The flavours actually improve as it sits.

How long does warm farro salad keep?

You can store warm farro salad in an airtight container in the fridge for 3-4 days. Serve lightly warmed or cold.

Bowl of warm farro salad with roasted butternut squash apple red onion baby spinach and pumpkin seeds tossed in apple cider vinaigrette

If you try this Warm Farro Salad or any other recipe on Running on Real Food, don’t forget to leave a comment and a ⭐⭐⭐⭐⭐ rating in the comment section below. It helps others who are thinking of making the recipe, and I love to hear from you. And don’t forget to tag me on Instagram @runningonrealfood so I can see your creation! Thanks for trying my recipes! – Deryn

For the Salad

  • 1 cup farro, rinsed, 190g
  • 1 small butternut squash, peeled and cubed, ~4 cups cubed
  • 1 red onion, chopped, ~1 ½ cups
  • 2 cups peeled and chopped parsnip, approx. 1 large or 2 small
  • 1 apple, chopped, ~2 cups
  • 1 ½ tsp dried thyme
  • 1 tsp garlic powder
  • ½ tsp dried rosemary
  • 1 ½ tbsp olive oil
  • 4 cups baby spinach, 100g
  • ½ cup parsley, finely chopped
  • ½ cup dried cranberries or cherries, 64g
  • ⅓ cup pumpkin seeds
  • Salt and pepper

Prevent your screen from going dark

  • Cook Farro: Bring a medium pot of salted water to a boil. Add farro. Reduce heat to medium. Simmer for 26-30 min, until tender. Drain farro.

    1 cup farro, rinsed

  • Prepare two parchment-lined baking sheets and preheat oven to 425 F.

  • Roast Vegetables: To a large bowl, add squash, onion, parsnip and apple. Drizzle with 1 ½ tbsp oil. Sprinkle thyme, garlic powder, rosemary salt and pepper over top. Then toss to combine. Transfer to the prepared baking sheets, spreading out in an even layer. Roast in the middle of the oven for 24-26 min, tossing halfway through, until tender and golden.

    1 small butternut squash, peeled and cubed, 1 red onion, chopped, 2 cups peeled and chopped parsnip, 1 apple, chopped, 1 ½ tsp dried thyme, 1 tsp garlic powder, ½ tsp dried rosemary, 1 ½ tbsp olive oil, Salt and pepper

  • Make Dressing: While veggies are roasting, make dressing. To the same large bowl (used to toss veggies), add oil, vinegar, maple syrup, Dijon and garlic. Season with salt and pepper, then whisk to combine.

    2 tbsp olive oil, 2 tbsp apple cider vinegar, 1 tbsp maple syrup, 2 tsp grainy Dijon mustard, 1 clove garlic, Salt and pepper

  • Toss Salad: To the bowl with dressing, add cooked farro, roasted vegetables, spinach, parsley, cranberries and pumpkin seeds. Season with salt and pepper, then toss to combine.

    4 cups baby spinach, ½ cup parsley, finely chopped, ½ cup dried cranberries or cherries, ⅓ cup pumpkin seeds

Recipe makes approximately 9 cups of salad. Makes 8-9 side salad portions or 4-5 large sides or main dish portions. Nutrition facts are for 5 servings of about 1.75 cups each.
Store leftovers in an airtight container in the fridge for 3-4 days. Leftovers can be lightly reheated in the microwave or served cold.

Serving: 1g, Calories: 431kcal, Carbohydrates: 76g, Protein: 8g, Fat: 13g, Saturated Fat: 2g, Polyunsaturated Fat: 2g, Monounsaturated Fat: 8g, Trans Fat: 0.002g, Sodium: 61mg, Potassium: 1013mg, Fiber: 14g, Sugar: 22g, Vitamin A: 14704IU, Vitamin C: 51mg, Calcium: 140mg, Iron: 4mg

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