Description
A hearty, nourishing grain salad with nutty farro, caramelized roasted sweet potatoes, fresh spinach, tangy balsamic vinaigrette, and crunchy pumpkin seeds. Equally delicious warm or chilled, perfect for meal prep or gatherings.
Ingredients
1 cup pearled farro (or substitute barley/quinoa)
2 medium sweet potatoes, cubed (skin-on or peeled)
1 small red onion, thin-sliced (soaked in vinegar to mellow)
2 cups baby spinach (or arugula/kale)
1/4 cup toasted pumpkin seeds (or sunflower seeds)
1 tbsp Dijon mustard
2 tbsp balsamic vinegar
1 tsp maple syrup
3 tbsp olive oil
Sea salt & black pepper to taste
Optional: dried cranberries, feta, chickpeas, fresh herbs
Instructions
1. Preheat oven to 400°F.
2. Cube sweet potatoes (about 1/2 inch). Toss with olive oil, sea salt, and pinch of cinnamon. Roast 25–30 minutes, flipping halfway.
3. Rinse farro under cold water. Combine 1 cup farro with 3 cups water and salt in a medium pot. Bring to boil, then simmer uncovered ~25 minutes until tender. Drain excess liquid.
4. In small bowl, whisk Dijon mustard, balsamic vinegar, maple syrup, olive oil, and black pepper.
5. Toss warm farro with roasted sweet potatoes, spinach, soaked onions, pumpkin seeds, and vinaigrette.
6. Chill 15 minutes if serving cold, or serve warm immediately.
Notes
Serve warm for a cozy dish or chilled for a refreshing lunch.
Keeps in fridge up to 4 days; store dressing/toppings separately.
Great in wraps, lettuce cups, or stuffed into roasted peppers.
Add herbs (mint, basil, cilantro) or spices (cumin, smoked paprika) for flavor twists.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Salad
- Method: Roasting
- Cuisine: American
Nutrition
- Serving Size: 1 1/2 cups
- Calories: 320
- Sugar: 8g
- Sodium: 240mg
- Fat: 12g
- Saturated Fat: 2g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 48g
- Fiber: 8g
- Protein: 9g
- Cholesterol: 0mg
Keywords: farro salad, sweet potato salad, grain bowl, vegan, healthy meal prep