This farro grain salad is the perfect way to celebrate the best flavors of fall while keeping things bright and fresh. Each bite is packed with smoky roasted delicata squash, nutty pecans, tender farro, and fresh apples, all tossed in the most the most delicious herby maple Dijon dressing that brings everything together. It's just the right balance of sweet and savory, earthy and tart.
Don't skip the crispy white beans - they offer plenty of protein (and crunch) to turn this simple salad into a main meal, making it ideal for meal prepping for easy lunches all week long.
Farro is one of my all-time favorite grains because it has a large size, chewy texture, and naturally nutty flavor, plus it soaks up flavor like nothing else. It's also a convenient, affordable whole grain that deserves so much more love.
People have been eating this grain for over 17,000 years, yet many people have still never heard of it! That's all about to change.
It's the star of many of the salads on the blog, including this summer farro salad with roasted peaches or this Mediterranean grain salad with chickpeas and grilled vegetables.
We keep it on hand at all-times specifically for salads like this one, and I highly recommend you do the same!
What are Grain Salads?
Grain salads are similar to dense bean salads as the grains become the bulk of the meal.
You still get lots of fresh vegetables and seasonings, but the hearty grains offer ample fiber and a nice dose of protein to stick to your ribs. In fact, just ⅓ cup of cooked farro has 5 grams of protein and 3 grams of fiber.
You can make grain salads with many other grains, though! Some of my favorite options include:
- Quinoa
- Brown rice
- Other wheat berries (like spelt or rye berries)
- Barley
- Bulgur wheat
- Millet
- Amaranth
- Wild rice
Each grain is a little different, adding a subtle variation in texture and flavor. If you don't have farro on hand, there's a good chance you already have something that can work in a pinch.
The basic formula for a grain salad is to combine the cooked grains with different fruits and veggies, beans, and herbs in a homemade vinaigrette.
There are nearly infinite combinations, like a summer grain salad with fresh summer fruits and veggies or a winter grain salad with mandarin orange, avocado, and roasted squash. Keep all the basic components, but substitute freely to make your own custom combination.
This one in particular makes a great main meal on its own since it includes both whole grains and beans, but you can also serve it as a seasonal side dish. It's such a nice choice for meal prep, yet it's fancy enough to serve at a holiday meal!
Why you’ll love this Healthy Grain Salad Recipe
- The flavors taste even better the next day as the ingredients soak up the dressing
- Easy way to serve more whole grains and meet your daily fiber goal
- Perfect mix of sweet, earthy, and tart flavors to celebrate fall and winter
- Adjustable recipe you can make your own with different seasonal flavors
- Great option for low-effort meal prep (make a big batch to enjoy all week)
- Simple, healthy side dish for potlucks and parties
Ingredients For Autumn Farro Salad
This looks like a long list, but it's mostly pantry staples to make the dressing. The rest of the ingredients are simple, seasonal elements you can easily find at a local farmers market or grocery store.
- Cooked farro - Farro is a type of wheat berry that works wonderfully in hearty grain salads. If you need to avoid gluten, try wild rice or quinoa instead.
- Apples - These are a classic fall ingredient. I usually like to use apples with a sweet-tart flavor. You can also use firm pears, if you have any available.
- Lemons - This will help keep the apples fresh and add a bright flavor to the salad dressing.
- Toasted pecan pieces - The flavor of pecans works really well with fall flavors, but you can either use a different type of tree nut (like hazelnuts or walnuts) or use sunflower seeds or pumpkin seeds.
- Delicata squash - This is one of my favorite winter squashes with lots of sweetness and rich flavor. The small size makes it easy to prep and you don't even need to peel the skin! If you don't have any available, consider using cubed butternut squash or sweet potatoes instead.
- White beans - These can be canned beans that you rinse and drain or you can cook dried beans until plump and tender.
- Celery stalks - For extra crunch.
- Extra virgin olive oil
- Dijon mustard - For a punch of flavor and to emulsify the vinaigrette.
- Spices - Season the delicata with smoked paprika, garlic powder, and salt for lots of flavor.
- Maple syrup - This adds a touch of sweetness that works so well with the squash and apple.
- Fresh parsley - Parsley adds an herby note that brings the whole dish together. You can also try other fresh herbs, like green onions, cilantro, or mint, if you aren't a fan of parsley.
Important note: If you're gluten-free, it's important to note that farro is a wheat berry and does contain gluten and is not suitable for people with celiac disease.
How to Make Farro Salad with Apples
There may be a few steps here, but I promise, this is an easy recipe to throw together anytime. You basically boil the farro, roast the squash and beans, then whip together the dressing. Add everything together, the flavors mingle, and enjoy!
- Preheat oven to 400.
- Cook farro according to package and let cool.
- On a sheet pan add delicata squash pieces with 1 tsp olive oil, smoked paprika, garlic powder and ½ tsp salt. Mix well and spread in single layer. Bake for 20 minutes turning once halfway. Let cool.
- On another sheet pan add white beans, 1 tsp olive oil, ½ tsp salt and mix well. Spread in a single layer then bake for 25 minutes until beans are crispy and let cool.
- Make dressing by combining mustard, parsley, 4 tbsp olive oil, maple syrup, juice of 2 lemons, 1 tsp salt and blend until smooth.
- Add juice of one lemon to chopped apples to prevent browning.
- To a large bowl add cooked farro, apples, celery, roasted squash, crispy beans, chopped parsley, pecans and dressing. Mix well and serve.
Storing Suggestions
For the best quality, store the leftover salad in an airtight container in the fridge and consume within 3-4 days.
Tips for Making the Best Farro Apple Salad
- Load up on flavor. This recipe can easily be adjusted with different ingredients depending on the time of year or your flavor preferences. Try adding thinly sliced red onion, fresh pomegranate seeds, pears, cherry tomatoes, and more.
- Let it rest. If you can let the salad rest for a couple of hours, the flavors will develop and taste even better.
- Add cheese. I love playing with vegan cheeses, and there are a couple of options that would work wonderfully here. Try vegan feta cheese for a salty, creamy flavor, or look for the smoked gouda from GOOD PLANeT Foods. It works really well with smoky and hearty flavors, like apples and squash.
FAQs
Similar to making pasta, you'll want to boil a large pot of salted water and cook the grains until al dente. The amount of time varies depending on the type of farro you purchase.
Pearled farro is the fastest and only takes about 15 minutes, while whole farro takes up to 40 minutes. Be sure to check the package to cook the grains for the proper amount of time.
It's best to make your grain salad no more than 2-3 days before you need it. The flavor is best usually within the first 24 hours.
Nope! Delicata squash has a thin skin, which means you don't have to peel it to eat it. This can save quite a bit of prep time while adding additional fiber.
Just slice it down the middle, remove the seeds, and then cut the squash into rounds before baking. It's very simple and much easier to prep than heavier winter squashes.
Other Delicious Vegan Grain Salad Recipes
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Farro Grain Salad with Apples and Delicata Squash
Ingredients
- 8 oz farro cooked according to package; the cook time will vary depending on the type of farro
- 3 apples cored and chopped in small cubes
- 3 lemons
- ¼ cup toasted pecan pieces
- 1 delicata squash seeded and chopped
- 3 celery stalks chopped small
- 6 tbsp olive oil
- 1 tablespoon dijon mustard
- 1 tbsp smoked paprika
- 1 tsp garlic powder
- 15 oz can white beans drained
- 2 tsp salt divided
- 3 tbsp maple syrup
- ½ bunch parsley whole for dressing with 2-3 tbsp reserved for chopping
Instructions
- Preheat oven to 400.
- Cook Farro according to package and let cool.
- On a sheet pan add delicata squash pieces with 1 tsp olive oil, smoked paprika, garlic powder and ½ tsp salt. Mix well and spread in single layer. Bake for 20 minutes turning once halfway. Let cool.
- On another sheet pan add white beans, 1 tsp olive oil, ½ tsp salt and mix well. Spread in a single layer then bake for 25 minutes until beans are crispy and let cool.
- Make dressing by combining mustard, parsley, 4 tbsp olive oil, maple syrup, juice of 2 lemons, 1 tsp salt and blend until smooth.
- Add juice of one lemon to chopped apples to prevent browning.
- To a large bowl add cooked farro, apples, celery, roasted squash, crispy beans, chopped parsley, pecans and dressing. Mix well.
- Enjoy within 3-4 days for best quality.
Allison dix
what is best type of apple ?
Sara Tercero
It really is about personal preference. I love honey crisp, Granny Smith and pink lady the best.
Cynthia
Fantastic salad! I'm excited to try others on this site.
Sara Tercero
Thank you so much for the feedback Cynthia!