Farro Butternut Squash Salad

Farro Butternut Squash Salad – Healthy, Whole Grain, Plant-Based, Oil-Free Vegan Recipe

Medium |  Servings: 6  |  Ready In: 25  minutes |  Yield: 6 cups

Farro is an heirloom grain, a member of the wheat family that is organically grown in Italy.  It pairs with roasted butternut squash, toasted pumpkin seeds, and golden raisins in this hearty Fall-inspired vegan salad.


  • 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

How it’s Done:

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


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.


Chef Katie’s Tips

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.

Watch to Learn More:

Nutrition Facts

Serving size: 1/6 of a recipe (about 1 cup).

Calories 130.16
Calories From Fat (19%) 25.03
% Daily Value

  • Total Fat 2.95g 5%
  • Saturated Fat 0.5g 3%
  • Cholesterol 0mg 0%
  • Sodium 104.4mg 4%
  • Potassium 441.79mg 13%
  • Total Carbohydrates 24.68g 8%
  • Fiber 3.53g 14%
  • Sugar 7.02g
  • Protein 2.96g 6%
  • Calcium 23.01mg 2%
  • Iron 56.43mg 314%
  • Vitamin A 10144.38IU 203%
  • Vitamin C 0.57mg <1%

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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