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Winter Farro & Kale Salad

Comforting Winter Farro & Kale Salad for Healthy Meal Prep

Enjoy a colorful and nutritious Winter Farro & Kale Salad, perfect for meal prep and bursting with fresh flavors.
Prep Time 15 minutes
Cook Time 30 minutes
Cooling Time 5 minutes
Total Time 50 minutes
Servings: 4 servings
Course: Salads
Cuisine: Healthy
Calories: 400

Ingredients
  

For the Salad
  • 1 cup farro can be substituted with quinoa for a gluten-free option
  • 1 cup broccoli chopped; alternatives include Brussels sprouts or cabbage
  • 1 medium red onion thinly sliced; shallots work as a good substitute
  • 1 can chickpeas drained and rinsed; lentils can be used instead
  • 1 bunch kale chopped; spinach is a great substitute, but dress it just before serving
For the Toppings
  • 1/4 cup pepitas can be replaced with walnuts for variety
  • 1/2 cup pomegranate seeds dried cranberries make an excellent alternative
For the Dressing
  • 1/4 cup olive oil can be substituted with avocado oil
  • 1 medium lemon juice of
  • 2 cloves minced garlic or powdered garlic if needed
  • 1 teaspoon mustard Dijon mustard is a robust choice
  • 1 pinch red pepper flakes adjust based on your spice preference
  • 1 teaspoon oregano Italian seasoning can be used in a pinch

Equipment

  • Large pot
  • Baking Sheet
  • mixing bowl
  • small jar

Method
 

Step-by-Step Instructions
  1. Begin by bringing a large pot of salted water to a boil. Add 1 cup of farro and cook it according to package instructions, typically for about 15–17 minutes until tender but still chewy. Once cooked, drain the farro in a colander and let it cool at room temperature while you prepare the rest of your Winter Farro & Kale Salad.
  2. Preheat your oven to 425°F (220°C). On a baking sheet, toss 1 cup of chopped broccoli and 1 thinly sliced red onion with a drizzle of olive oil and your favorite spices. Roast for about 20 minutes, tossing halfway through, until the veggies are tender and slightly caramelized.
  3. While the farro and vegetables are cooking, rinse and chop a bunch of kale, removing the tough stems. In a separate bowl, drain and rinse 1 can of chickpeas. Consider massaging the kale with a drizzle of olive oil to soften the leaves.
  4. In a small jar, combine ¼ cup of olive oil, the juice of 1 lemon, 2 minced garlic cloves, 1 teaspoon of mustard, a pinch of red pepper flakes, and 1 teaspoon of oregano. Secure the lid and shake well until emulsified.
  5. In a large mixing bowl, combine the cooled farro, roasted broccoli, chickpeas, and chopped kale. Drizzle the homemade dressing over the top and gently toss everything together until well coated.
  6. Once your salad is thoroughly mixed, serve it immediately or store it in an airtight container in the refrigerator without the dressing.

Nutrition

Serving: 1bowlCalories: 400kcalCarbohydrates: 50gProtein: 15gFat: 20gSaturated Fat: 3gPolyunsaturated Fat: 5gMonounsaturated Fat: 12gSodium: 250mgPotassium: 600mgFiber: 12gSugar: 5gVitamin A: 2200IUVitamin C: 80mgCalcium: 80mgIron: 4mg

Notes

Always salt the water when cooking farro to enhance flavor. Don’t skip massaging the kale for better flavor absorption.

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