Sweet Potato Farro Salad

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ROASTED SWEET POTATO SALAD. A hearty, healthy, and filling salad -- sweet apple cider farro, roasted sweet potatoes, arugula, and an easy blender lemon dressing. via chelseasmessyapron.com

This Sweet Potato-Farro Salad stars our new favorite anti-inflammatory grain–farro! With roasted sweet potatoes, sweet cranberries, salty pistachios, and a completely irresistible lemon dressing, this salad is a hit with everyone that tries it! 

Love a good grain salad? Us too! Try our favorite Quinoa Salad Recipe, Bulgur Salad, or Wild Rice Salad next.

Overhead image of the Sweet Potato-Farro Salad

Our Favorite Farro Salad

If you’ve never tried farro, I’m aiming to convince you it needs to be in your life with this recipe! It is one of my all-time favorite grains (and maybe takes #1 spot with how we prepare it in this salad recipe!)

Farro is a whole grain, and very similar to brown rice. It has a wonderful chewy yet tender texture with a slightly nuttier flavor. Farro originates from the Tuscan region of Italy; it is extremely filling, rich in protein and high in fiber.

We cook the farro in apple cider, which not only lends a wonderful flavor, but it also infuses it with a subtle sweetness. 

Process shots: combine ingredients and simmer farro until tender.

The way we prepare the farro for this salad makes it unbelievably delicious. The farro salad that Chef Ryan Hardy of the Italian-influenced Charlie Bird restaurant in New York City inspired the preparation of farro here.

What Does Farro Taste Good With?

Cook farro in apple cider and chicken broth with sea salt and bay leaves–and you’ll be rewarded with the most flavorful farro.

  • Apple cider. Not to be confused with apple cider vinegar, we need real apple cider here. Cider is an unfiltered, unsweetened, non-alcoholic beverage made from apples. Farro cooked in vinegar would be inedible!
  • Chicken broth. The more flavor in the broth, the better the farro flavor will be. Use a homemade chicken broth/stock or choose a good quality brand like Swanson ® (not sponsored, just a fan).
  • Bay leaves. These leaves deliver a subtle bitterness that keeps soups and stews from tasting too heavy. They do the same thing in the farro–they keep the flavors balanced and lively.
  • Salt. This ingredient brings everything to life. Don’t be afraid to add a pinch more if needed.

QUICK TIP

Do You Cook Farro With Lid On Or Off?

It can be done either way, but we like cooking it without the lid on! Simmer the farro until chewy and tender. The liquid should be absorbed at this point, but if it’s still not tender, add a touch more liquid. On the flip side, if there is too much liquid, drain off the excess.

Process shots: making the dressing

Farro Salad Dressing

Below we’ll break down the ingredients in this dressing, interspersed with specific ingredient tips!

  • Dijon mustard. We love Grey Poupon® Dijon best. Make sure to use Dijon, not yellow mustard. There’s a big flavor difference!
  • Olive oil. The better the olive oil used, the better the flavor of the vinaigrette will be. We recommend extra virgin olive oil.
  • Honey. For a sweeter dressing, add additional honey, slowly, and to taste.
  • Lemons. Bottled lemon juice doesn’t pack the same flavor as fresh, and lemon is one of the main flavors here. The dressing also benefits from lemon zest which is another reason to use fresh lemon.
  • Red wine vinegar. Instead of relying solely on lemon juice for flavor and tanginess, we add red wine vinegar. It adds even more tang and some flavor nuance. 
  • Salt and pepper. No dressing is complete without salt and pepper, and this vinaigrette is no exception! Add to taste preference, remembering that an extra pinch can be the difference between a good and a stellar dressing!

QUICK TIP

You won’t believe how simple this dressing is to make — all you need is a jar with a lid or a small bowl and whisk. Simply combine all the ingredients and shake or whisk until combined and emulsified. It’s really that easy!

Process shots: chop sweet potato and toss with oil, salt and pepper; roast until tender and browned.

What Is Farro Salad Made Of?

This salad contains farro (of course), which is hulled wheat grains. Combine it along with roasted sweet potatoes, an arugula/spinach mix, dried sweetened cranberries, salted pistachios, and an apple. We drizzle everything in a simple lemon-honey vinaigrette.

Below are a few more ingredient-specific details:

  • Roasted sweet potatoes. If you’ve never roasted sweet potatoes, you’re in for a serious treat! They are amazing in this salad recipe. Check out our Roasted Sweet Potatoes recipe post for more details on this portion of the recipe. Once you try them, you’ll be convinced! These are nothing like boiled and mashed yams you may have had years ago.
  • Pistachios. Save time (and your fingers!) by purchasing shelled pistachios. We love roasted and lightly salted pistachios best — more flavor without any extra effort on your part. (Here are the ones we use in this salad.)
  • Apple. Choose your favorite variety–we love Fuji, Honeycrisp, or Pink Lady best. If you want more of a tart flavor, try Granny Smith instead.

Process shots: add cooled farro to salad greens; add apple, potato, cranberries and nuts.

VARIATIONS

  • To make a warm Sweet Potato-Farro Salad, leave out the arugula/spinach mix. Let farro cool to warm then toss all the ingredients together and enjoy promptly.
  • Add shaved Parmesan, goat cheese, or feta to this Farro Salad. My personal favorite is a good creamy goat cheese!
  • Make a summer Farro Salad by swapping out the apple for blackberries–it’s delicious this way!
  • Prepare a Greek Farro Salad by adding this Greek Salad Dressing and swapping out the toppings for cherry or sun-dried tomatoes, Kalamata olives, roasted red pepper, etc. Add feta cheese.

Close-up view of Sweet Potato-Farro Salad

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Farro Salad

5 from 2 votes
This Sweet Potato-Farro Salad stars our new favorite anti-inflammatory grain--farro! With roasted sweet potato, sweet cranberries, salty pistachios, and a completely irresistible lemon dressing, this salad is a hit with everyone that tries it! 
Print Recipe

Farro Salad

5 from 2 votes
This Sweet Potato-Farro Salad stars our new favorite anti-inflammatory grain--farro! With roasted sweet potato, sweet cranberries, salty pistachios, and a completely irresistible lemon dressing, this salad is a hit with everyone that tries it! 
Course Main Course, Salad, Side Dish
Cuisine American, Healthy, Vegetarian
Keyword Farro Salad
Prep Time 25 minutes
Cook Time 30 minutes
Total Time 55 minutes
Servings 6 -8 as a side
Chelsea Lords
Calories 421kcal
Cost $7.12

Ingredients

Farro

  • 1 cup plain pearled farro (See Note 1)
  • 1 cup apple cider (NOT apple cider vinegar)
  • 2 cups chicken broth (or water)
  • 2 bay leaves

Salad

  • 2-1/4 cups (1-2 large, 275g) sweet potatoes
  • 1 tablespoon olive oil
  • Fine sea salt & pepper
  • 3 tightly packed cups arugula & baby spinach mix, (optional--See Note 2)
  • 1/3 cup roasted & salted pistachios, coarsely chopped
  • 1/3 cup dried sweetened cranberries
  • 1 large Fuji apple, diced
  • Optional: goat cheese, feta cheese, or shaved Parmesan cheese

Dressing

  • 1 large lemon (1-1/2 tablespoons juice & 1/4 teaspoon zest)
  • 2 tablespoons red wine vinegar
  • 1-1/2 teaspoons Dijon mustard
  • 2 teaspoons honey
  • 1/4 cup extra virgin olive oil

Instructions

  • PREP: Preheat the oven to 400 degrees F.
  • FARRO: In a medium-sized pot, add the farro, apple cider, chicken broth or water, bay leaves, and 1 teaspoon fine sea salt. Bring to a boil then reduce the heat to medium-low and simmer until the farro is tender and liquid is absorbed, about 30 minutes. (Add more liquid if it is all absorbed and farro is not tender, or drain off excess liquid if farro is tender and there is still liquid.) Remove and discard bay leaves. Place in the fridge to cool down while preparing the rest of the salad.
  • SWEET POTATO: Meanwhile, peel and chop a sweet potato into small 1/2-inch cubes. Add sweet potato cubes to a large sheet pan and drizzle on 1 tbsp oil. Add 1/8 teaspoon salt & pinch of pepper. Toss to coat and space out on pan in an even layer. Bake 15 minutes and then flip/stir around and bake for another 10-15 minutes or until tender.
  • DRESSING: While the potatoes are cooking, prepare the dressing. Combine all of the dressing ingredients in a jar. Season to taste (1 add 1/4 tsp salt and a pinch of pepper). Shake to combine and place in the fridge until ready to use.
  • FINISH FARRO: Once farro is cool, add 2 tablespoons of the prepared dressing and mix through.
  • SALAD ASSEMBLY: Coarsely chop the pistachios (or leave 'em whole if desired) and chop the apple. In a large bowl add the arugula and spinach mix. Top with completely cooled farro, completely cooled sweet potato, pistachios, apple, and dried cranberries. Toss with dressing to taste (You might not use all the dressing, but we do add it all.) and, if desired, top with cheese (to personal taste preference).
  • STORAGE: This salad doesn’t sit very well with the dressing -- it wilts the toppings and greens quickly. If you aren’t planning to eat the entire salad in one sitting, toss and add dressing, nuts, and cheese to the amount you’ll be eating at this time and storing leftovers separately. Undressed, the salad stays fresh for 3-4 days in the fridge.

Recipe Notes

Note 1: Farro: OR if you already have cooked farro, you'll need 3 cups cooked and cooled farro. Here is our favorite way to make a big batch of farro and use in recipes (like this one!) throughout the week!
Note 2: Arugula and spinach mix: We add 3 cups (tightly packed) of this mix if we plan to eat the entire salad in one sitting. If you'd prefer to make this as a meal prep type meal, leave out the lettuce and keep nuts and cheese separate. Then this salad lasts 3-4 days in the fridge!

Nutrition Facts

Calories: 421kcal | Carbohydrates: 67g | Protein: 7g | Fat: 15g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 10g | Cholesterol: 2mg | Sodium: 370mg | Potassium: 657mg | Fiber: 11g | Sugar: 20g | Vitamin A: 14277IU | Vitamin C: 19mg | Calcium: 64mg | Iron: 2mg

We do our best to provide accurate nutritional analysis for our recipes. Our nutritional data is calculated using a third-party algorithm and may vary, based on individual cooking styles, measurements, and ingredient sizes. Please use this information for comparison purposes and consult a health professional for nutrition guidance as needed.

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4 Comments

  1. 5 stars
    I made this for dinner tonight for my husband and me, and we loved it. Everything pairs really well together. I LOVE farro in salads! I will say we ate it with spinach instead of arugula, since in our town, we can’t find just arugula (but we prefer spinach anyway). Thanks for another delicious recipe, Chelsea!

    1. Awe so happy this was a hit too!! Thank you SO much for all your kind comments and reviews after trying my recipes <3

  2. I’m not sure I did the Farro correctly, it had such a vinegar taste, almost overwhelming. I’m thinking maybe when it’s mixed into the salad ingredients it won’t be as over powering. Also, the farro wasnt “pearled”
    At least it didn’t say that. Maybe that’s something? I’m new to cooking this grain but love the salads I’ve had that include it!

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