Farro has a nutty flavor and chewy texture. It pairs with roasted butternut squash, toasted pumpkin seeds, and golden raisins in this hearty Fall-inspired plant-based salad. The perfect whole foods, oil-free recipe!
What is Farro?
Farro is an heirloom grain, a member of the wheat family that is organically grown in Italy. It has a chewy texture and nutty flavor. It is similar to rice, however, it has more plant-based protein and satisfying fiber.
What should I look for when buying Farro?
Farro comes in three main varieties:
- Pearled farro: This variety is the most common in grocery stores. It is “pearled” by dusting off the outer layer, giving the farro a shiny, pearl-like finish. This variety cooks the quickest, but it may not be as hearty as other varieties.
- Semi-pearled farro: This variety of farro still has half the grain intact. The cooking time is shorter than with whole farro, but you have more texture and nutrition than pearled farro.
- Whole farro: This variety still has the whole grain intact. You get the most plant-based nutrition and texture from this type of farro. However, it can take 30-40 minutes to cook. To reduce the cooking time, though, try soaking the farro overnight in water. Then, rinse and cook in fresh water the next day.
Farro is an heirloom whole grain, organically grown in Italy. It has nutty flavor and chewy texture, which pair well with creamy nutty butternut squash and sweet golden raisins. 
Farro will “pop” open when it is done cooking. Be sure not to overcook it or it will become mushy
Chef Katie’s Plant-Based Cooking Tips:
What are Pepitas? Pepitas are hulled pumpkin seeds. They have a green color. You can often find the raw or roasted. I prefer raw as the roasted varieties often have added oil.
Why Golden Raisins? Golden raisins have light color that compliment that other bright colors of this dish. They offer a burst of sweetness. You can substitute with other dried fruits like dried cherries, cranberries, or regular raisins. You can also diced apples or pears.
Other Fall Squash: You can use variety of fall squash for this recipe. Sliced Delicata, Acorn, or Red Kuri squash would all taste delicious.
Gluten-Free Version: Farro is a whole grain, providing ample fiber and protein. It is a member of the wheat family, though, so if you’re avoiding gluten, swap it out for a wild rice blend, quinoa, or brown lentils.
Oil-Free: I’m on a mission to get rid of empty calories, like those found in refined oils. This recipe skips oil and uses parchment paper to keep the bars from sticking to the pan. This makes a healthy, low-calorie recipe.
Roast butternut squash and red onion oil-free for healthy, plant-based flavor 
Farro Butternut Squash Salad – Healthy, Whole Grain, Plant-Based, Oil-Free Vegan Recipe from Plants-Rule
Watch this Video to Learn More:
Farro Butternut Squash Salad
- Medium
- Servings: 6
- Ready In: 40 minutes
- Yield: 6 cups
If you like this recipe, you’ll also love: Farro Italian Vegetable Soup, Vegan Mushroom Pea Farro-tto, and Simple 5 Ingredient Butternut Squash Apple Bisque
Farro Butternut Squash Salad
Ingredients
- 1/4 cup pepitas hulled pumpkin seeds
- 1 cup farro
- 1 small butternut squash about 1 1/2 – 2 pounds
- 1 small red onion
- 2 tablespoons chopped parsley
- 2 tablespoons balsamic vinegar
- 1/4 cup golden raisins
- salt and pepper to taste
Instructions
- Preheat oven to 350 F.
- To toast the Pepitas: Place the pepitas on a baking sheet. Roast in 350F oven until lightly browned, about 12 minutes. Remove and let cool. Turn up oven to 425F
- To cook the Farro: Place the farro in a medium pot with 2 cups water and 1/4 tsp salt. Cover, bring to a boil, and reduce to simmer. Simmer until farro is tender, about 20 minutes. Be careful not to overlook or farro will turn to mush. When the farro is tender, drain off and excess water and let cool. While the farro simmers, roast your squash and onion.
- To Roast the Squash and Onion: Peel, seed, and dice the squash into bite- sized pieces. Peel and thinly slice the red onion
- Place the squash and onion in a single layer on a baking sheet. Roast at 425F until browned and tender, about 25 minutes. Stir every 10 minutes. Remove from oven and let cool
- To finish your Farro Butternut Squash Salad: In a large bowl, combine the farro with toasted pepitas, roasted squash and red onion, raisins, parsley, balsamic, salt, and pepper.
- Toss well and taste to adjust seasoning
- Serve as a side or toss with greens for a big salad
- Yield: 6 cups
Notes
Nutrition Facts
| Nutrition Facts | |
|---|---|
| Servings 6.0 | |
| Amount Per Serving | |
| calories 230 | |
| % Daily Value * | |
| Total Fat 3 g | 4 % |
| Saturated Fat 0 g | 2 % |
| Monounsaturated Fat 0 g | |
| Polyunsaturated Fat 0 g | |
| Trans Fat 0 g | |
| Cholesterol 0 mg | 0 % |
| Sodium 96 mg | 4 % |
| Potassium 609 mg | 17 % |
| Total Carbohydrate 42 g | 14 % |
| Dietary Fiber 5 g | 21 % |
| Sugars 13 g | |
| Protein 8 g | 16 % |
| Vitamin A | 323 % |
| Vitamin C | 56 % |
| Calcium | 9 % |
| Iron | 11 % |
| * The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA. | |
Shopping and Gear List
- Bobs Red Mill Grain Farro 24 OZ
- Terrasoul Superfoods Organic Pumpkin Seeds, 2 Pounds
- Jumbo Golden California Raisins 1 Pound Bag
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