Enjoy the creamy, caramelized flavor of roasted sweet potatoes combined with fiber-rich farro, seasoned kale, and mushrooms. This salad is not only delicious but also a nutritional powerhouse, loaded with fiber, vitamins, and antioxidants. It's an easy, heart-healthy option that works equally well as a light lunch, a side dish, or a flavorful vegan entrée, and the high fiber content promotes satiety, supporting weight management goals.
At Health eCooks, we love to take salads to the next level with color and flavor. If you are inspired by this recipe, check out all of our nutrient-packed salads that work great for meal prep. And if you are looking for meatless meals, our vegetarian dinner recipes will please your budget and your taste buds.
This recipe is an excellent choice for a heart-healthy diet, primarily due to its high concentration of dietary fiber and its inherently low saturated fat and cholesterol content. Farro and kale provide complex carbohydrates and significant fiber, contributing to better digestive health and helping regulate blood sugar levels. The use of olive oil supplies heart-healthy monounsaturated fats, enhancing nutrient absorption without adding unnecessary saturated fat.
Farro is generally considered a healthier whole-grain option than white rice because it contains significantly more fiber and protein, both of which are beneficial for heart health and blood sugar control. Farro also retains more nutrients than many refined grains.
Soaking farro is optional but can reduce the cooking time by about 10-15 minutes. It’s also often recommended for better digestibility. If you choose to soak it, place the farro in water for at least 30 minutes or overnight, then drain and proceed with the recipe.
Yes, this salad is excellent for meal prepping. We recommend preparing and storing the cooked farro, roasted sweet potatoes, and sautéed vegetables separately. Combine the ingredients just before serving or up to one day in advance for the best texture.
Farro is a highly versatile ancient grain, but it can be tricky to cook perfectly. Here are a few tips to achieve the best texture:
Recipe yields 10 servings
Preheat oven to 425°. In a large bowl, toss sweet potatoes with 2 tablespoons oil, 1/8 teaspoon salt and black pepper to taste. On a baking sheet, arrange the potatoes in a single layer. Roast, turning once, until tender, about 30 minutes. Set aside.
Meanwhile, fill a large saucepan with 4 cups of water and bring to a boil. Add the farro, reduce heat to a simmer, and cook for about 30 minutes, or until farro is tender. Drain farro in a colander. Season with the remaining 1/8 teaspoon of salt and black pepper to taste. Set aside.
In a large saucepan, bring water to a boil. Add the kale and cook until just tender, about 3 minutes. Drain the kale. Squeeze out any excess liquid from the kale leaves. Chop the kale. Set aside.
In a large skillet, heat the remaining 1 tablespoon of oil over medium heat. Add the onion and garlic and cook until softened. Add the mushrooms and sauté until browned, about 3 minutes. Add the farro, sweet potatoes and kale and cook, stirring, until heated through. Season with black pepper to taste.
This salad is best served warm or at room temperature.
This versatile salad can easily be adapted to your preferences or dietary needs:
For Grains: You can substitute farro with quinoa, barley, or brown rice, though the texture and cooking time will change. If using quinoa or brown rice, the recipe remains gluten-free.
For Cheese/Fat: While we omit high-fat additions for heart health, if you prefer a sharper flavor, try stirring in a small amount of low-fat feta or goat cheese after the salad has cooled (as suggested by popular variations). You can also finish with a sprinkle of toasted nuts for extra healthy fat and crunch.
For Veggies & Fruits: Swap kale for spinach (cook briefly) or arugula (add raw). Try adding dried cranberries or diced apples to complement the sweet potatoes, as seen in many popular salad recipes.