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    Autumn Apple Farro Salad

    November 3, 2020 by Denise Bustard 10 Comments

    Home / Recipes / Salad / Autumn Apple Farro Salad

    Jump to Recipe Jump to Video

    This autumn apple farro salad contains crunchy Granny Smith apples, pecans, dried cranberries, feta cheese, farro and spinach, all tossed in a tangy vinaigrette. The perfect way to celebrate apple season!

    When it comes to salad, I go back to my 'formula' time and time again: something crunchy, something salty, something sweet and something tangy. It worked for this pear, gouda and hazelnut spinach salad, and for this kale, barley salad, and it works in this autumn apple farro salad, as well!

    farro salad in bowl with apples, cranberries and pecans

    With the perfect blend of textures and deliciously contrasting flavors, this salad is hearty and so perfect for fall!

    This autumn apple farro salad

    • is hearty yet healthy
    • can be made into a meal by adding protein
    • is flexible and can be partially prepped ahead

    Recipe video

    Watch the video below to see how to prep this salad! You can find more recipe videos on my YouTube channel.

    Don't forget to pin this post to save it for later!

    farro apple salad in bowl before dressing

    Ingredient notes

    • farro- a whole wheat grain that is a great alternative to processed grains, it's lower on the glycemic index, meaning it will keep you feeling full for longer. Note that farro is not gluten-free; you may swap for rice or quinoa
    • apples- I can't resist a tart, crunchy Granny Smith apple, however feel free to swap your favorite apple- honey crisp, ambrosia and fuji are all great options! I would avoid macintosh or red delicious as they are just not as crisp.
    • leafy greens- I've used spinach for this salad, but massaged kale, arugula or romaine lettuce would all swap in beautifully
    • nuts- toasted pecans compliment the apples well; swap for sunflower seeds, almonds or walnuts
    • feta cheese- gives this salad a briney/salty flavor as well as added creaminess. Gouda, aged cheddar or parmesan crisps could go nicely in this salad

    Cook farro first

    Farro is a whole wheat grain that originated in Mesopotamia. Farro is gaining popularity because it’s so healthy for you and a great alternative to processed grains. Farro differs slightly in its cooking method compared to rice or quinoa- rather than using the exact amount of liquid, we use a 'boil and drain' method.

    Make sure to start cooking the farro first, as we need it to cook through and cool before assembling the salad.

    You can cook farro on the stove top, or in the Instant Pot! Find more detailed information in this how to cook farro post.

    pouring the dressing on the apple farro salad recipe

    Making the vinaigrette

    We are using a neutral but tangy white wine vinaigrette recipe for this salad, as it coats and enhances the flavors of all the ingredients. To make a vinaigrette, simply shake together olive oil, white wine vinegar, honey, dijon mustard, and salt and pepper.

    You can do this in a mason jar with a lid, or a salad dressing shaker.

    Make it a meal

    This farro salad is hearty and is great served as a side dish. Add a protein on top to make it into a meal!

    Consider adding:

    • Herb Crusted Broiled Salmon
    • 3 Ingredient Maple Glazed Salmon
    • Perfect Baked Chicken Breast
    • Honey Garlic Chicken
    • Sweet Chili Chicken

    Meal prep + storage

    This salad keeps OK for a few hours, but it would be better to keep everything separate and dress right before serving!

    • cook farro up to 4 days ahead (store in an air tight container in the fridge).
    • crumble feta and slice onions up to 4 days ahead (store in an air tight container in the fridge).
    • prepare the vinaigrette up to 2 weeks ahead (shake well before adding)

    Do not cut the apples until just before serving, as they will oxidize and turn brown.

    farro apple salad after tossing in the dressing.

     

    More side salads

    • Asian Slaw with Sesame Vinaigrette
    • Staple Kale Salad
    • Healthy Greek Chicken Pasta Salad
    • Refreshing Quinoa Black Bean Salad
    • Spinach Bacon Salad with Maple Walnuts
    a white bowl filled with apple pecan farro salad with dressing in a jar
    Print Recipe
    5 from 3 votes

    Autumn Apple Farro Salad

    Course: Salad
    Cuisine: American
    Calories: 237kcal
    Author: Denise Bustard
    Servings: 6
    This autumn apple farro salad contains crunchy Granny Smith apples, pecans, dried cranberries, feta cheese, farro and spinach, all tossed in a tangy vinaigrette. The perfect way to celebrate apple season!
    Prep Time15 mins
    Cook Time30 mins
    20 mins
    Total Time45 mins

    Ingredients

    • ¾ cup farro uncooked; see note 1
    • 1 apple chopped; can use any type of apple
    • 4 handfulls spinach or arugula
    • ½ cup dried cranberries
    • ½ cup pecans
    • ¼ cup feta cheese crumbled

    White Wine Vinaigrette

    • 2 tablespoons olive oil
    • 2 tablespoons white wine vinegar
    • 1 tablespoon honey or maple syrup
    • ¼ teaspoon dijon mustard
    • salt & pepper

    Instructions

    • Cook farro: rinse under tap water for a minute. Combine in a pot with 2 cups of water and ¼ teaspoon salt. Simmer for 30 minutes, then drain off extra water and allow to cool. 
    • Shake together all vinaigrette ingredients in a jar or salad dressing shaker.
    • Combine the cooled farro with the apple, spinach, cranberries, pecans and feta cheese. Drizzle with the vinaigrette, toss it up and enjoy!

    Notes

    1- farro is not gluten-free; if you'd like a truly GF salad, swap for quinoa or rice
    2- make this salad a meal by topping with 4 oz of cooked protein (chicken or salmon would both go great)
    Storage
    This salad is best served immediately after dressing and does not keep for meal prep.
    Some salad components may be prepped ahead (store in the fridge):
    • cook farro up to 4 days ahead 
    • crumble feta and slice onions up to 4 days ahead 
    • prepare the vinaigrette up to 2 weeks ahead 
     

    Nutrition

    Serving: 1/6 of batch | Calories: 237kcal | Carbohydrates: 31g | Protein: 2g | Fat: 12g | Saturated Fat: 2g | Cholesterol: 5mg | Sodium: 75mg | Potassium: 114mg | Fiber: 4g | Sugar: 13g | Vitamin A: 105IU | Vitamin C: 1.6mg | Calcium: 44mg | Iron: 1mg
    Tried this Recipe? Pin it for Later!Mention @SweetPeaSaffron or tag #sweetpeasandsaffron

    About Denise Bustard

    Denise Bustard is the creator of Sweet Peas and Saffron, a meal prep-focussed food blog. With a PhD in biochemistry, Denise takes a scientific approach to perfecting her recipes. You can find Denise's work featured on Huffington Post, MSN, Self and more. read more

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    Hi, I'm Denise

    Meal prep took me from feeling constantly stressed out about meals to cool, collected and in control. I want to share this amazing and transformational habit with you, so you can feel in control, too!

    Read more about it here!

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