Description
Farro kale salad is a hearty, plant-based dish combining chewy, nutty farro with crisp, massaged kale and fresh veggies. Perfect for meal prep, quick weeknight dinners, or a picnic side, it’s endlessly adaptable and flavor-packed.
Ingredients
1 cup cooked farro
4 cups chopped kale
1/2 cup cherry tomatoes, halved
1/4 red onion, thin-sliced
1/4 cup sunflower seeds
2 tbsp lemon juice
2 tbsp olive oil
Sea salt, to taste
Black pepper, to taste
Optional: garlic, mustard, sun-dried tomatoes, plant-based feta
Instructions
1. Rinse farro under cold water and cook according to package instructions (usually 1 part grain to 3 parts water, simmer 25–30 minutes).
2. Strip kale leaves from stems, chop finely, and place in a large bowl.
3. Massage kale with 1 tsp lemon juice and a pinch of sea salt for 1–2 minutes until softened and darker green.
4. Slice red onion, halve cherry tomatoes, and prep any optional add-ins.
5. Drain and slightly cool the farro once cooked.
6. Add farro, chopped vegetables, and sunflower seeds to the kale.
7. Whisk olive oil and lemon juice into a vinaigrette; season with salt, pepper, and optional garlic or mustard.
8. Toss salad thoroughly and let sit 10 minutes, or chill for 1 hour for deeper flavor.
Notes
Can be served chilled, warm, or at room temperature.
Store in an airtight container up to 3 days.
Massage kale before mixing for best texture and flavor.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Salad
- Method: Stovetop
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 bowl
- Calories: 280
- Sugar: 3g
- Sodium: 150mg
- Fat: 12g
- Saturated Fat: 1.5g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 38g
- Fiber: 7g
- Protein: 8g
- Cholesterol: 0mg
Keywords: farro salad, kale salad, plant-based, Mediterranean, healthy lunch, grain bowl