Heart Healthy Sweet Potato, Kale and Farro Salad

(5.0)
By Judy Capodanno
Published 2/7/2022
Dietitian Reviewed: Jane Schwartz, RDN, CLT
Approved for These Diets:
Heart Healthy | Diabetic | Vegan | Vegetarian
Heart Healthy Sweet Potato, Kale and Farro Salad
Photo Credit: Baldwin Publishing Staff Photographer

Enjoy the creamy, caramelized flavor of roasted sweet potatoes along with seasoned kale and mushrooms. Fiber-rich farro adds a delightful texture while red onions add a pleasantly sharp snap.

Total Time
60 minutes
Servings
10
Calories
212
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About This Sweet Potato, Kale and Farro Salad

Want to make a salad that’s as nutritious as it is delicious? Try this Sweet Potato, Kale and Farro Salad. Each ingredient in the salad – sweet potatoes, farro, kale, mushrooms and onions – is a dietary powerhouse on its own. But when you combine these healthy ingredients, you wind up with a dish that is loaded with vitamins, minerals, antioxidants and fiber. As an added bonus, this salad is colorful and a beautiful dish to serve at any meal. You can eat this heart-healthy salad for lunch or dinner (some even like it for breakfast!) or you can serve it as a side dish alongside your favorite lean protein. With 6g of protein, 5g of fiber and just over 200 calories per serving, this salad is also a flavorful vegetarian or vegan entrée. And since farro is a gluten-free grain, the salad also fits perfectly into a gluten-free diet!

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Ingredients

Recipe yields 10 servings

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How to Make Sweet Potato, Kale and Farro Salad

  1. Step 1

    Preheat oven to 425°. In a large bowl, toss sweet potatoes with 2 tablespoons oil, 1/8 teaspoon salt and black pepper to taste. On a baking sheet, arrange the potatoes in a single layer. Roast, turning once, until tender, about 30 minutes. Set aside.

  2. Step 2

    Meanwhile, fill a large saucepan with 4 cups of water and bring to a boil. Add the farro, reduce heat to a simmer, and cook for about 30 minutes, or until farro is tender. Drain farro in a colander. Season with the remaining 1/8 teaspoon of salt and black pepper to taste. Set aside.

  3. Step 3

    In a large saucepan, bring water to a boil. Add the kale and cook until just tender, about 3 minutes. Drain the kale. Squeeze out any excess liquid from the kale leaves. Chop the kale. Set aside.

  4. Step 4

    In a large skillet, heat the remaining 1 tablespoon of oil over medium heat. Add the onion and garlic and cook until softened. Add the mushrooms and sauté until browned, about 3 minutes. Add the farro, sweet potatoes and kale and cook, stirring, until heated through. Season with black pepper to taste.

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Nutrition Facts

Serving Size:
1/2 cup

212
Calories
4
g
Fat
0
mg
Cholesterol
202
mg
Sodium
38
g
Carbs
0
g
Sat. Fat
5
g
Fiber
6
g
Protein
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