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

A hearty, healthy, and filling farro salad — sweet apple cider farro, roasted sweet potatoes, arugula, and an easy blender lemon dressing.

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

My toddler has a ridiculous obsession with pistachios. We were going through bags of pistachios so quickly (and as you probably know, they are NOT cheap!) that I finally bought a massive bag at Costco. The bag is ginormous and has been affectionately named by the toddler as “big nuts.”

So yes, there could be about a hundred better names for that bag of pistachios, but nothing else will stick so “big nuts” it is. ? He asks for me to get them out of the pantry and crack them open for him every single day. He’s just over halfway through this huge bag and is already asking me to buy another because he’s worried it’s going to be all gone soon. Which, I’ll admit, his worry is valid at the rate he’s going through this bag.

One of the positives about his obsession though — he will try anything that has pistachios in it. Enter: this salad.A hearty, healthy, and filling salad -- sweet apple cider farro, roasted sweet potatoes, arugula, and an easy blender lemon dressing. via chelseasmessyapron.comFarro is one of my favorite grains, but for some reason quinoa or rice are usually made before it is and the kiddos haven’t had too much experience eating it. So, for one of his first times trying farro, I wanted to make sure it was a positive one.

Topping this farro with all the pistachios definitely did the trick — he loved it! The babe had a bowl of the farro too and I’m thrilled to say both were fans.

If you’ve never tried farro, it’s very similar to brown rice — the texture is chewy like brown rice and the flavor is similar, but with a slightly nuttier taste. Farro originates from the Tuscan region of Italy; it is extremely filling, rich in protein and high in fiber.

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

With the combination of ingredients and flavors in this salad, I think it would be hard to not be a fan of farro. This salad is overall pretty sweet with some nutty notes from the farro and a little bit of salty-sweet flavors thanks to the nuts and dried cranberries. The arugula balances out the sweetness very nicely.

One of the best things about this salad is that it can be made ahead of time and lasts for 5-6 days all while still tasting great. As long as you don’t toss it with the arugula, the base stays good for a long time. Which means this is a perfect meal prep option!

A hearty, healthy, and filling salad -- sweet apple cider farro, roasted sweet potatoes, arugula, and an easy blender lemon dressing.

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Sweet Potato Farro Salad

5 from 1 vote
Print Recipe

Sweet Potato Farro Salad

5 from 1 vote
Prep Time 25 minutes
Cook Time 30 minutes
Total Time 55 minutes

Ingredients

Farro

  • 1 cup (188g) plain pearled farro (I use Alessi Foods Organic)
  • 1 cup (241g) apple cider (NOT apple cider vinegar)
  • 1 cup chicken broth or water
  • 2 bay leaves

Salad

  • Salt and Pepper
  • 2 cups arugula
  • 3/4 cup Italian flat leaf parsley, not curly parsley, not packed
  • 2 and 1/4 cups (1-2 large, 275g) sweet potatoes
  • 1 tablespoon olive oil
  • 1/2 cup (66g) pistachios
  • 1/3 cup (40g) dried cranberries
  • 1 fuji apple, thinly sliced
  • Optional: shaved Parmesan cheese

Dressing

  • 1 large lemon (4 tablespoons juice & 1/2 teaspoon zest)
  • 1/4 teaspoon onion powder
  • 1/2 teaspoon Dijon mustard
  • 3 tablespoons white sugar
  • 1/3 cup olive oil

Instructions

  • Preheat the oven to 400 degrees F.
  • In a medium saucepan, add the farro, apple cider, chicken broth or water, bay leaves, and 1 teaspoon salt. Follow package instructions to cook (bring to a boil and then reduce the heat and simmer until the farro is tender and liquid evaporates.) Remove and discard bay leaves.
  • Meanwhile, peel and chop a sweet potato into small bite-sized pieces.
  • Place the sweet potato pieces on the pan and drizzle olive oil on the pieces. Add a pinch of salt and pepper. Toss to coat.
  • Bake for 15 minutes and then flip/stir around and bake for another 10-15 minutes or until tender.
  • While the potatoes are cooking: prepare the dressing. Combine all of the dressing ingredients except the olive oil in a blender or food processor. I like to add about 1/4 teaspoon salt to the dressing (optional)
  • Pulse for about 10 seconds and then add in the olive oil. Pulse 1-2 times until just combined.
  • Coarsely chop the pistachios, coarsely chop the parsley, and thinly slice or chop the apple.
  • When the farro is done, allow to slightly cool and then add 2 tablespoons of the prepared dressing.
  • In a large bowl, pour in the farro mixture, roasted sweet potato, pistachios, parsley, apple, cranberries, and arugula.
  • Toss with dressing to taste (you might not use all the dressing) and add some shaved Parmesan if desired.
  • If you want to meal prep or have leftovers only add arugula to what you will be eating.

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A hearty, healthy, and filling salad -- sweet apple cider farro, roasted sweet potatoes, arugula, and an easy blender lemon dressing.

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Recipe Rating




6 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!

  3. I’m excited to try your recipe but had a few questions for clarification. The apple cider is regular apple cider and not AC Vinegar? The instructions called for apples but ingredient list didn’t specify quantity. Does 1/3 cup apples sound right?

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