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, 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!
- 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
- 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.
- 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!
- 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.
- 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!
- 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.