This warm sweet potato and farro salad is the perfect balance of cozy comfort food and nutrient-packed nutrition. By combining caramelized roasted sweet potatoes with chewy, nutty farro and tender kale, you get a satisfying grain bowl that works just as well for a hearty weeknight dinner as it does for a make-ahead lunch.
If you enjoy this warm farro dish, be sure to explore more of our hearty salad recipes that turn simple vegetables into satisfying meals. You can also browse our variety of nutritious grain recipes to easily add more plant-based protein and fiber into your diet.
This recipe focuses on nutrient-dense whole ingredients that support heart health. By using whole grains like farro and antioxidant-rich vegetables like sweet potatoes and kale, this dish provides a significant amount of fiber and essential vitamins while keeping saturated fat low.
Yes. Farro is a wheat product and contains gluten, but you can easily substitute it with cooked quinoa, brown rice, or sorghum to make this dish gluten-free while keeping the whole-grain benefits.
It is designed to be served warm, which brings out the sweetness of the roasted potatoes and the nuttiness of the farro. However, it holds up beautifully in the fridge and can be enjoyed chilled or at room temperature as a leftover lunch.
Absolutely. You can roast the sweet potatoes and cook the farro up to 2 days in advance. Store them separately in the refrigerator, then warm them gently and toss with the fresh greens and dressing just before serving.
A crisp, slightly tart apple like a Honeycrisp, Granny Smith, or Fuji works best to provide a crunchy contrast to the soft roasted vegetables and chewy grains.
Discover more filling options with our collection of heart-healthy grain bowls and vegetable dishes. These recipes are packed with fiber and flavor, making them perfect for satisfying, plant-forward meals.
For lighter fare, explore our refreshing salads and nutrient-rich soups that pair beautifully with any main course. These vibrant dishes offer a delicious way to add more heart-healthy produce to your daily routine.
Farro is an ancient grain that has been enjoyed for thousands of years, known for its nutty flavor and satisfyingly chewy texture. Unlike refined grains, farro retains its bran and germ, making it an excellent source of fiber, plant-based protein, and nutrients like magnesium and zinc. Its robust structure allows it to hold up well in warm salads and grain bowls without becoming mushy. If you are looking to incorporate this heart gain into your lineup, check out all of our healthy farro recipes!
Recipe yields 8 servings
For the salad: Preheat oven to 400°. On a baking sheet, toss the sweet potato cubes with the olive oil, 1/8 teaspoon salt and pepper. Roast until golden brown, about 35 minutes.
In a medium saucepan, combine the farro and 3 cups water. Bring the water to a boil; reduce the heat to low and simmer about 30 minutes, or until the farro is just tender. Drain the farro. In a bowl, toss the cooked farro with 1/8 teaspoon salt. Set aside.
In a large bowl, combine the roasted sweet potato, cooked farro, radishes, feta, apple, lemon juice and black pepper to taste.
For the dressing: In a small bowl, whisk together the olive oil, apple cider vinegar and mustard.
In a large serving bowl, combine the kale and greens. Top with the farro salad. Sprinkle with the herbs and sunflower seeds. Drizzle with dressing and serve.
If you want to save time or oven space, you can use an air fryer for the sweet potatoes. Toss the cubed sweet potatoes in the oil and seasonings, then air fry at 400°F (200°C) for 12–15 minutes, shaking the basket halfway through, until tender and caramelized. You can also cook the farro in an Instant Pot or pressure cooker typically for about 10–12 minutes on high pressure (check your specific package directions), though the stovetop method gives you easy control over the texture.
This salad is hearty enough to stand on its own, but it also pairs beautifully with lean proteins. Try serving it alongside a simple Roasted Turkey Breast or Grilled Chicken Kebabs. For a cozy soup-and-salad combo, pair it with a cup of Minestrone Soup or Butternut Squash Soup.
For Farro: Use quinoa, barley, brown rice, or wheat berries depending on your preference and dietary needs.
For Kale: Spinach or arugula are great alternatives; arugula adds a peppery bite, while spinach is milder. Add them at the very end to prevent over-wilting.
For Feta Cheese: Goat cheese offers a similar tang, or you can omit the cheese entirely for a dairy-free/vegan version.
For Apples: Pears are a delicious seasonal swap, or try dried cranberries for a chewy, sweet texture that fits the harvest theme.
For Sunflower Seeds: Pumpkin seeds (pepitas), chopped walnuts, or pecans all provide excellent crunch and healthy fats.