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Farro Salad

This Farro Salad is hearty, toothsome, and nutritious. It makes a satisfying lunch for home, work, or school. Also deliciously healthy for dinner.

A plate of Farro Salad
This Farro Salad is hearty, nutritious, and delicious.

Happy New Year, Everyone! I hope you all enjoyed the holiday season. It seems to zoom by in mere nanoseconds every year.

Here we are, back to the routine of backpacks and lunch boxes and all that jazz.

Despite the blanket of snow on the ground, it only takes one look at the gym parking lot to know it must be January.

farro salad

I’m not big on resolutions and have zero plans to suddenly kick it at the gym 7 days a week. But I did kick off the new year being sorta kinda physical.

Not to be outdone by all the boys, I held nothing back on the sledding hills and even got into some serious winter hiking. Hi, it’s truly me the freeze baby who just said that.

farro salad butternut squash

The winter hiking gig in frigid MN is pretty ridiculous, but it’s not the best part.

I time-warped back to the 80’s by donning blades and rocking out at the rollerskating rink.  Complete with disco strobe lights and speakers hollering 1978’s Y.M.C.A. #majorthrowback

People were busting out the dance moves. I’m not that good. Yet.

farro salad 2
Farro salad is easily customizable to fir the season.

Since we’re chatting New Year exercise, let’s bring on the healthy food.

This Farro Salad with Butternut and Avocado is hearty, satisfying, full of all the good stuff, and none of the bad. The fats within are the good kind.

The chewy farro gratifies the carb craving. Roasted butternut squash, beets, and avocado bring rustic richness to the dish. Kale or spinach gives you the greens, and walnuts or pecans lend crunch.

It’s absolutely delicious and won’t leave you feeling deprived. At all. For more whole grains, try this best tabbouleh salad next.

farro salad 3

Here’s to a new year full of things new and old.

Bring on the strobe lights.


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A plate of Farro Salad

Farro Salad

5 from 33 ratings
This Farro Salad is hearty, toothsome, and nutritious. It makes a satisfying lunch for home, work, or school. Also deliciously healthy for dinner.
Prep Time: 30 minutes
Cook Time: 1 hour
Total Time: 1 hour 30 minutes
Servings: 6
Author: Amy Dong


For the Dressing:

For the Salad:

  • 1 cup farro, dry, presoaked in water overnight
  • 1 small butternut squash, peeled and cubed to 1/2″ pieces
  • 3 TB olive oil
  • Kosher salt and freshly ground black pepper
  • 2 whole beets, wrapped in foil
  • 1 cup kale, shredded
  • ½ cup walnuts, toasted
  • 1 avocado, semi-firm, cubed and tossed with a splash of lemon


  • Make the dressing ahead of time: combine all ingredients in a bowl and whisk well to combine. Transfer to an airtight dressing jar and keep chilled until ready to use.
  • Heat oven to 400F. On a foil lined baking sheet, toss the cubed butternut squash with olive oil and 1 tsp kosher salt and 1/2 tsp black pepper. Place on middle rack in oven. Place foil wrapped beets on lower rack in oven. Roast for 25-30 minutes or until squash is fork tender. Remove squash to cool, and leave beets to roast for another 25-30 minutes or until fork tender. Carefully remove foil and let cool before dicing. Roasting of veggies can be done ahead of time.
  • While veggies are roasting, cook presoaked Farro in 3 cups salted low-boiling water, 10-15 min or until just tender. Transfer to colander, rinse well with cold water, and drain well.
  • In a serving bowl, toss farro with prepared dressing. Gently fold in roasted butternut squash, kale, and avocado; add salt and pepper to taste. Sprinkle beets and nuts on top. Serve immediately.


Variations: Shaved brussels sprouts or spinach can be used in lieu of kale. Roasted pepitas (pumpkin seeds) or pecans can be used instead of walnuts. 
Beets are sprinkled on at the end, to prevent color-bleeding into the dish. 
If you enjoyed this recipe, come back and give it a rating 🙂 

Nutrition (per serving)

Serving: 1g | Calories: 390kcal | Carbohydrates: 51g | Protein: 7g | Fat: 24g | Saturated Fat: 3g | Polyunsaturated Fat: 7g | Monounsaturated Fat: 13g | Sodium: 142mg | Potassium: 819mg | Fiber: 12g | Sugar: 5g | Vitamin A: 14469IU | Vitamin C: 42mg | Calcium: 117mg | Iron: 2mg
Course: Salad
Cuisine: American, Mediterranean
Diet: Gluten Free, Vegan
Method: mix

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Recipe Rating


    • Kim Pickering
    • 5 stars

    Just found your website looking for a swordfish recipe and found this too, delicious and just what I had in mind…a healthy grain & veg salad. Since we are experiencing freezing temperatures just now, decided to keep the Italian Spelt, used instead of Farro, warm and stirred the warm roasted veg through. Used pumpkin seeds instead of nuts, and included some parsnips with the Butternut squash, all worked perfectly. It was great, something I don’t feel guilty about finishing every last bit!
    Oh..and the garlic & lemon swordfish was fabulous too! Will be back!

      • Amy Dong

      Aww, this makes me so happy, Kim! 🙂 🙂

    • megane
    • 5 stars

    nutty comfort goodness! So easy and perfect for dinners and lunches the next day. Cheers

      • Amy Dong

      Thank you!

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