Farro, Butternut Squash, Arugula Salad with Pomegranate & Pumpkin Seeds.

IMG_0980

IMG_0961

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.

IMG_0956

IMG_0955

IMG_0963

Learn how to cook farro step-by-step in my blog post HERE!

IMG_0966

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!

IMG_0967

Seed the pomegranate.

IMG_0969

Prep some fresh arugula.

IMG_0970

In a dry skillet, toast the raw pumpkin seeds, and season with salt and pepper.

IMG_0968

Chop up a handful of fresh parsley, and tear up some fresh mint leaves.

IMG_0989

Simple assemble the salad components and lightly coat salad with dressing.

IMG_0981

IMG_0992

ENJOY!

category_big_9

This is one of my favourite Fall recipes, that I designed as a complete meal salad, offering a balance of complex carbohydrates, plant-based protein (farro, pumpkin seeds), and healthy fats (pumpkin seeds, olive oil). Prep the components to this salad in bulk, and keep separate in the fridge, so enjoy for 3 days of meals. Cook up the whole bag of farro – to keep in the fridge and freeze for future meals!

Ingredients:

  • Butternut squash, 1 medium – sliced into wedges. no need to peel it! I love the skins – which offer plenty of nutrition.
  • Red onion, 1 large – sliced into wedges
  • Flat-leaf parsley, 2-cups chopped
  • Fresh mint, 1 cup torn
  • Pomegranate seeds, from 1/2 medium fruit
  • Arugula, 2 cups
  • Farro, 4 cups cooked
  • Pumpkin seeds, 1/4 cup dry toasted in a skillet

Dressing Ingredients:

  • Lemon, 1 juiced
  • Orange, 1/2 juiced
  • Olive oil, 1/4 cup
  • Garlic, 1 garlic clove minced
  • Salt and cracked black pepper

Blend the dressing ingredients in a blender, taste and adjust to your preferences.

Instructions:

  1. Heat the oven to 375-400 and roast the butternut squash and red onions wedges in salt, pepper, and olive oil for about 40 minutes – or until tender and golden. NOTE: Feel free to add your favourite spices or dried herbs to this, to boost the flavour!
  2. Meanwhile, cook the farro by adding 2.5 cups of water to 2 cups of farro in a pot – with a big pinch of salt. Bring to a boil, covered, then reduce to a simmer and cook for 15 minutes. Turn off the heat and let it sit for another 5 minutes. It should be tender but still have some bite! Farro has a lovely, slightly chewy, and satisfying texture.
  3. Assemble the salad by mixing the farro, roasted veggies, arugula, and herbs in a large bowl. Plate up, and sprinkle over the toasted pumpkin seeds, pomegranate seeds, and a drizzle of dressing. Enjoy!

Nutrition Tips:

  • 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. Packed with protein, farro is a great alternative to 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.
  • The vibrant pigment 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.
  • Pomegranate seeds a source of fiber, potassium, vitamin C, magnesium, and nature sugars – helping to balance savoury dishes.
  • Pumpkin seeds are packed with protein, fiber, potassium, magnesium, iron and heart-healthy unsaturated fats.
  • Arugula is EXTREMELY nutrient-dense – rich in vitamins A, C, K, B vitamins, magnesium, calcium iron, potassium, and fiber.

You may also like

2 comments

  • Chantal Pariseau October 16, 2018   Reply →

    Beautiful recipes thank you so much. Tellme the accent grain farro is it gluten free ?

    • Danielle Levy October 17, 2018   Reply →

      Farro is not gluten-free. It is the original form of wheat, and not processed – or modified. Many people who are sensitive to regular gluten-based items, actually digest farro well! It is only those with Celiac disease who should avoid it!

Leave a comment