Winter Farro & Kale Salad Recipe

Introduction

This easy vegan winter farro salad with kale is a hearty, nutritious meal that comes together in just 30 minutes. Packed with wholesome grains and leafy greens, it’s a perfect make-ahead lunch or a vibrant side dish for any winter gathering. For another seasonal salad idea, try this Apple Spinach Salad With Feta Pistachios and Dressing Recipe.

Ingredients

This hearty Winter Farro and Kale Salad combines the nutty chew of farro with smoky roasted vegetables, all tossed in a bright, garlicky lemon dressing for a satisfying and vibrant meal.

• 1 cup dry farro
• 1 head of broccoli, cut into 1 inch florets
• 1 small red onion, roughly chopped
• 1/2 tbsp avocado oil (or any neutral high heat oil)
• 1/2 tsp ground cumin
• 1/2 tsp ground coriander
• 1/2 tsp smoked paprika
• 1/2 tsp dry basil
• 1/2 tsp dry thyme
• 2-3 cups kale, destemmed and roughly chopped
• 1/4 cup pomegranate seeds
• 1/4 cup pepitas
• 1, 15 oz can of chickpeas, rinsed and drained
• Salt and pepper to taste
• 1 large clove garlic, crushed
• 2 tbsp extra virgin olive oil
• 1 tsp Dijon mustard
• Juice and zest of 1 lemon
• 2 tsp maple syrup
• 1/4 tsp red pepper flakes, optional
• 1 tsp dry oregano

Timing

Prep Time	15 minutes
Cook Time	25 minutes
Total Time	40 minutes

Context: This Winter Farro and Kale Salad comes together in about 40 minutes, roughly 25% faster than many similar whole-grain salad recipes that require longer marinating or resting times.

Step-by-Step Instructions

Step 1 — Cook the Farro

Rinse 1 cup of farro under cold water. Add it to a medium pot with 3 cups of water or vegetable broth and a pinch of salt. Bring to a boil, then reduce heat to a simmer, cover, and cook for 25-30 minutes, or until the grains are tender but still chewy. Drain any excess liquid and spread the farro on a baking sheet to cool slightly.

Step 2 — Massage the Kale

While the farro cooks, remove the tough stems from one large bunch of curly or lacinato kale. Tear or chop the leaves into bite-sized pieces. Place them in a large salad bowl, drizzle with 1 tablespoon of lemon juice and a pinch of salt. Use your hands to massage the kale for 2-3 minutes until it becomes darker in color, tender, and reduces in volume by about a third.

Step 3 — Prepare the Roasted Vegetables

Preheat your oven to 400°F (200°C). Chop one small sweet potato and half a red onion into ½-inch cubes. Toss them on a baking sheet with 1 tablespoon of olive oil, salt, and pepper. Roast for 20-25 minutes, stirring halfway, until the potatoes are fork-tender and lightly caramelized at the edges.

Step 4 — Make the Dressing

In a small bowl or jar, whisk together 3 tablespoons of olive oil, 2 tablespoons of apple cider vinegar, 1 tablespoon of maple syrup, 1 teaspoon of Dijon mustard, and a clove of minced garlic. Season with salt and black pepper to taste. Shake or whisk vigorously until the dressing is well emulsified.

Step 5 — Toast the Pecans (Optional)

For deeper flavor, toast ½ cup of pecans. Place them in a dry skillet over medium heat. Cook for 3-5 minutes, shaking the pan frequently, until they are fragrant and lightly browned. Watch them closely to prevent burning. Let them cool, then chop roughly.

Step 6 — Assemble the Salad

Add the cooled farro and roasted vegetables to the bowl with the massaged kale. Pour about three-quarters of the dressing over the salad and toss everything thoroughly to combine. Let it sit for 5-10 minutes to allow the flavors to meld.

Step 7 — Final Touches & Serving

Taste the Winter Farro and Kale Salad and add more dressing, salt, or pepper if needed. Fold in the toasted pecans and a handful of dried cranberries for a sweet contrast. Serve immediately, or refrigerate for up to 3 days—the flavors improve as it marinates.

Nutritional Information

Calories	~385 kcal
Protein	~12 g
Carbohydrates	~58 g
Fat	~14 g
Fiber	~9 g
Sodium	~320 mg

Note: Estimates are per serving for this Winter Farro and Kale Salad, based on typical ingredients and serving size. This vegan salad is also a good source of vitamins A, C, and K from the kale and lemon dressing.

Healthier Alternatives

This versatile Winter Farro and Kale Salad is easy to customize. Here are practical ingredient swaps to suit different dietary needs and flavor preferences.

• Protein Alternative — Swap farro for cooked quinoa or lentils to boost plant-based protein and create a gluten-free version of this winter salad.
• Lower-Carb Option — Replace farro with finely chopped cauliflower rice or broccoli rice for a lighter, grain-free base that’s still hearty.
• Dairy-Free Cheese — Instead of a vegan parmesan, use nutritional yeast or a sprinkle of toasted sunflower seeds for a cheesy, umami flavor without nuts.
• Gluten-Free Grain — Use certified gluten-free oats or sorghum instead of farro for a similar chewy texture in this easy-to-make salad.
• Low-Sodium Dressing — Make the dressing with fresh lemon juice, a touch of maple syrup, and black pepper instead of tamari or soy sauce for vibrant flavor with less salt.
• Nut-Free Topping — Swap walnuts for roasted pumpkin seeds (pepitas) to add crunch and healthy fats for those with allergies.
• Softer Greens — Massage the kale thoroughly with a bit of dressing, or use a mix of baby kale and shredded Brussels sprouts for a more tender bite.
• Sweetness Variation — Replace dried cranberries with chopped apple or roasted sweet potato cubes for a different kind of natural sweetness in your vegan salad.

Serving Suggestions

• Pair this hearty Winter Farro and Kale Salad with a simple roasted vegetable soup or a bowl of creamy vegan butternut squash soup for a complete and warming meal.
• Serve it as a vibrant, nutrient-packed side dish alongside vegan lentil loaf, stuffed acorn squash, or crispy baked tofu for a satisfying plant-based dinner.
• This salad is perfect for meal prep. Portion it into airtight containers for easy, grab-and-go lunches throughout the week—the flavors meld beautifully as it sits.
• Elevate it for a holiday table or potluck by garnishing with extra pomegranate arils, toasted pecans, and a sprinkle of fresh herbs like chopped parsley or mint.
• For a heartier plate, serve a scoop of the salad over a bed of peppery arugula or inside a roasted sweet potato half.
• Transform leftovers by warming the salad slightly and stuffing it into a whole-wheat pita or wrapping it in a large collard green leaf for a delicious next-day lunch.

This versatile Winter Farro and Kale Salad is as easy to make as it is adaptable, fitting seamlessly into everything from a casual weeknight dinner to a festive gathering.

Common Mistakes to Avoid

• Mistake: Using raw, un-massaged kale. Fix: Massage the kale with a bit of the dressing and salt for 2-3 minutes to break down its tough fibers and make it tender.
• Mistake: Overcooking the farro into mush. Fix: Cook it al dente (check package time) and drain immediately to stop the cooking process, preserving a pleasant chew.
• Mistake: Dressing the salad too early. Fix: Add the final dressing just before serving to keep the kale vibrant and the farro from becoming soggy.
• Mistake: Skipping the toasting step for nuts/seeds. Fix: Lightly toast walnuts or pepitas in a dry pan to unlock deep, nutty flavors that elevate the whole dish.
• Mistake: Using a bland, one-note dressing. Fix: Balance your vinaigrette with enough acid (lemon juice or vinegar) and a touch of sweetness (maple syrup) to cut through the hearty grains.
• Mistake: Not seasoning the farro cooking water. Fix: Cook the farro in well-salted water or vegetable broth, as this is your best chance to season it from the inside.
• Mistake: Serving the salad immediately after assembly. Fix: Let the dressed salad rest for 10-15 minutes to allow the flavors to meld and the kale to soften further.
• Mistake: Chopping the kale into pieces that are too large. Fix: Remove the tough stems and chop or tear the leaves into bite-sized pieces for easier eating and better dressing distribution.

Storing Tips

• Fridge: Store your Winter Farro and Kale Salad in an airtight container in the refrigerator for up to 4 days. For best texture, keep the dressing separate and toss just before serving.
• Freezer: We do not recommend freezing this salad. The kale and other fresh vegetables will become limp and watery upon thawing, compromising the dish’s signature texture.
• Reheat: This salad is best enjoyed cold or at room temperature. If you prefer it slightly warmed, gently heat just the farro portion in a skillet over medium-low heat or in the microwave until it reaches an internal temperature of 165°F (74°C), then mix with the fresh kale and other ingredients.

For meal prep, cook the farro and prepare the dressing ahead of time. Store them separately and assemble your fresh Winter Farro and Kale Salad when ready to eat for the brightest flavors and crispest texture.

Conclusion

This Winter Farro and Kale Salad is a hearty, nutritious, and easy-to-make vegan meal that’s perfect for cold weather. For more delicious plant-based ideas, try our Kale Salad Dressing Recipe or Miso Bowl (High-Protein) Recipe. Give this recipe a try and let us know what you think in the comments!

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FAQs

Can I make this Winter Farro and Kale Salad ahead of time?

Yes, this salad is excellent for meal prep. You can cook the farro and prepare the dressing up to 3 days in advance. Assemble the full Winter Farro and Kale Salad a few hours before serving to allow the kale to soften slightly.

What can I use if I don’t have farro?

You can substitute the farro with another hearty grain like barley, wheat berries, or even brown rice. The key is to use a grain that holds its texture well in this vegan and easy-to-make Winter Farro and Kale Salad.

How do I properly massage the kale for the salad?

After removing the tough stems, tear the kale leaves into bite-sized pieces. Place them in a large bowl, add a small pinch of salt and a teaspoon of the salad’s dressing, then use your hands to rub the leaves for 1-2 minutes until they darken and soften.