Farro, Butternut Squash, Arugula Salad with Pomegranate & Pumpkin Seeds.
Salad Ingredients: Roasted butternut squash and red onion, fresh parsley and mint, pomegranate seeds, arugula, cooked farro, toasted pumpkin seeds.
Dressing ingredients: Juice of one lemon, the juice of 1/2 orange, 2 tbsp olive oil, salt, cracked black pepper, 1 tsp maple syrup and 1 garlic clove grated on microplane.
Learn how to cook farro step-by-step in my blog post HERE!
Roast the butternut squash and onions in salt, pepper, and olive oil in a 350 degree over for 30 minutes, flipping halfway. NOTE: Feel free to add your favourite spices or dried herbs to this, to boost the flavour!
Seed the pomegranate.
Prep some fresh arugula.
In a dry skillet, toast the raw pumpkin seeds, and season with salt and pepper.
Chop up a handful of fresh parsley, and tear up some fresh mint leaves.
Simple assemble the salad components and lightly coat salad with dressing.
This is one of my favourite Fall recipes, that I designed as a complete meal salad, offering a balance of complex carbohydrates (vegetables, farro), plant-based protein (farro, pumpkin seeds), and healthy fats (pumpkin seeds, olive oil). The pomegranate is a simple carbohydrate but from a whole food source, providing flavonoids & polyphenols antioxidants, vitamin C, calcium, and iron. TIP: Prep the components to this salad in bulk, and keep separate in the fridge, so enjoy for 2-3 days of meals. It is always efficient to cook up the whole bag of farro, in order to use in salads like this throughout the week!
Farro is an original wheat variety, along with spelt, emmer, and einkorn, other types of unprocessed or modified wheat. Also called Emmer, Farro is grown in Tuscany, and is traditional to the Italian diet. While farro is less commonly consumed in North America, it is slowly becoming more popular as people move back to eating whole foods. Farro is packed with protein, which is why I consider it a ‘pseudo-grains’, like quinoa, buckwheat, and amaranth. In fact, 1/2 cup of dried farro has about 12 grams of complete protein, iron (15% RDA), and B vitamins. It is also lower glycemic (less sugars/starch) compared to other grains like brown rice, which means it keeps your blood sugar and energy levels steady. Look out for this delicious and nutritious grain at your local health food store, and ask your grocer to carry it if they don’t already. The more variety we can bring into your diet, the healthier!
The bright colour of butternut squash is a good indication of its nutrient-density. It is a fantastic source of vitamins A and C, iron, calcium, and contains B Vitamins, Vitamin E,magnesium, potassium, and manganese.
Find more of my butternut squash recipes here: