This farro salad recipe is delicious, healthy, and festive! It’s the perfect fall salad, worthy of your holiday table. Made with kale, almonds, and pomegranate seeds, it’s vegan and tasty!
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Here’s a delicious farro salad recipe we’ve been serving up in our catering business! The color of the salad alone will bring a smile to your face.
What I love about this farro salad is how easy it is to throw together, especially if you cook the farro ahead of time! This is one of our most popular salad recipes on the blog, and it never fails to satisfy!
It has the three things I love most in a salad: nutrition, flavor, and beautiful presentation!
Farro Salad Recipe Ingredients
- Whole farro: Sub wheat berries, bulgar, quinoa, brown rice, or any other grain of your choice.
- Lacinato kale: Lacinato is an heirloom variety of kale, dark in color and a little less bitter than curly kale. It is sometimes called Tuscan kale, black kale, or cavolo nero.
- Toasted almonds: Use chopped, slivered, or sliced.
- Pomegranate seeds: Cut open fresh pomegranate, or, for ease, buy pre-packaged seeds as you see above.
- Flat-leaf parsley: Very finely chopped. Tender stems are okay! Adds a floral, herby taste.
- Red onion: Finely chopped, to add a pop of aromatic flavor and crunchy texture.
- Extra virgin olive oil, salt, garlic clove, and lemon zest: To season the kale, giving it a citrusy, tangy, bright, and garlicky flavor.
- Lemon juice, allspice, and cinnamon: A simple dressing for the salad with festive, cozy flavor.
- Optional garnish: Add avocado slices for extra richness!
How to Make Farro Salad
Step one: Add 1/2 cup uncooked farro to a medium saucepan with salted water and bring to a boil. Lower heat, cover, and simmer until tender, 30-40 minutes. Drain the liquid.
Step two: Finely chop kale and toss in a large bowl with oil, salt, garlic, and lemon zest. Massage kale with clean hands until tenderized, 4-5 minutes.
Step three: To the bowl, add parsley, onion, pomegranate, almonds, and drained and pearled farro. Toss with lemon juice, allspice, and cinnamon.
Step four: Taste and adjust for salt, allspice, and lemon juice. Season with pepper if desired. If making ahead, taste again before serving. The farro will soak up some of the salt and lemon, so you will likely need an extra pinch of salt or more.
Step five: For extra richness, add slices of avocado just before serving.
Variations
- Cheese: Goat cheese or feta cheese make a nice addition.
- Dried cherries: Add extra tartness along with the pomegranate seeds.
- Nuts: Add more nuts like walnuts, pecans, or pine nuts for extra crunchy texture.
- Sweet potatoes: Add sweet potatoes or any winter squash for an even heartier dish.
Chef’s Tips
- Meal prep: To make this salad in advance, do everything before adding the lemon juice and spices. Store in the fridge and just before serving, toss with lemon juice, allspice, and cinnamon. Taste and adjust.
- Short cut for chopping kale: To save time prepping, toss the kale in a food processor and pulse once or twice. Be careful not to let the food processor run for too long.
- Buy fresh and seasonal: Buy kale and pomegranate mid-winter for optimal flavor and freshness!
Storage
Leftover farro salad holds up well! You can store this salad in the refrigerator in an airtight container for 3-4 days.
Serving Suggestions
- Soup: Cauliflower Cheddar Soup, Creamy Parsnip Soup, Roasted Butternut Squash Soup
- Vegetarian mains: Moroccan Cauliflower Chickpea Bowls, Butternut Squash Noodles, Butternut Squash Pizza
- Protein mains: Pomegranate Salmon, Mushroom Dusted Halibut, Braised Chicken with Fresh Figs
- 50+ Comfort Food Recipes!
- Other festive party appetizers: Winter Cheese Board, Moroccan Meatballs, 50+ Mouthwatering Appetizer Recipes
FAQs
No, farro does contain gluten. For a gluten-free substitute, try quinoa or black rice!
Farro is made of three different wheat species. It is a whole grain rich in fiber, protein, vitamins, minerals, and antioxidants.
Farro has an earthy, nutty flavor and it has a deliciously chewy texture.
Here we use cooked farro with kale, almonds, and pomegranate seeds for a winter-inspired kale tabbouleh salad. Herbs, lemon, oil, spices, onion, and garlic add even more flavor!
More Favorite Farro Recipes!
Love farro as much as we do? Here are more farro recipes to get your creative juices flowing!
Please remember to rate this recipe for us in the comments below! Enjoy it!
xoxo-Sylvia
How to cut a Pomegranate (the fun way)
Farro Salad with Kale and Pomegrantate
- Prep Time: 20
- Cook Time: 30
- Total Time: 50 minutes
- Yield: 6-8
- Category: salad, vegan salad
- Method: tossed
- Cuisine: American
- Diet: Vegan
Description
This Kale and Farro Salad is one of my all-time favorite vegan salads. Think of it like a Winter Tabouli Salad. It’s loaded up with chopped kale and parsley and instead of bulgar, hearty farro is added to the mix. Pomegranate seeds replace out-of-season tomatoes here and toasted almonds give this a nice crunch! The best part? It can be made ahead!
Ingredients
- 1 cup cooked farro (or sub wheat berries, bulgar wheat, quinoa, or other grain)
- 1 bunch lacinato kale ( 8-10 ounces) finely chopped, about 4-5 cups.
- 4 tablespoons olive oil
- 1 garlic clove, finely minced
- 1 tablespoon lemon zest
- 1/2 teaspoon salt
- 1 bunch flat-leaf parsley, very finely chopped ( tender stems, OK) about 1-2 cups
- 1/4 cup red onion, finely chopped
- 1 cup pomegranate seeds (or purchase frozen)
- 1/2 cup – 1 cup toasted almonds, chopped, slivered, or sliced
- 1 tablespoon lemon juice, and more to taste
- 1/2 teaspoon allspice, more to taste
- 1/2 teaspoon cinnamon (optional)
Optional Garnish: Avocado slices for extra richness
Instructions
- Start farro to cook on the stove ( 1/2 cup dry). Place in a pot of salted water, bring to a boil, lower heat, cover, simmer gently until tender, 30-40 minutes. Drain.
- Chop kale finely and place in a large bowl. Add oil, salt, garlic and lemon zest. Massage the kale with clean hands until kale becomes tenderized, 4-5 minutes.
- Add parsley, onion, pomegranate, almonds and farro. Toss to combine and add lemon juice and allspice and cinnamon.
- Mix and taste, adding more salt, allspice and lemon to your taste. If making ahead, make sure to re-taste right before serving- the farro will soak up much of the salt and lemon, so usually I’ll add more.
- For extra richness, right before serving, add slices of avocado if you like.
Notes
Updated recipe on 12/ 2019. The original recipe used 2 cups of cooked farro.
This will keep 2-3 days in the fridge.
Sometimes I’ll add other herbs to this as well – cilantro and/or mint. Tasty!
Nutrition
- Serving Size:
- Calories: 199
- Sugar: 5.2 g
- Sodium: 205.7 mg
- Fat: 15.9 g
- Saturated Fat: 1.9 g
- Carbohydrates: 13.6 g
- Fiber: 4.4 g
- Protein: 4.3 g
- Cholesterol: 0 mg
I’ve made this salad about half a dozen times in the last two months. I love it, and others have, too. It’s kind of addicting. You just find yourself taking more bites. So many flavors and textures! One of my favorite things about it, though, is this salad keeps better than almost any salad I’ve ever made. It’s great for several days after!
Great to hear this! Glad you are enjoying and thanks for circling back and rating it!
It is so flavorful, yet you would not know from what (besides the pomegranate). It was perfect for breakfast with egg on the side. Thank you for another great recipe!
Glad you enjoyed this Silvia!
This is my favorite salad! I tell all my friends about it!
Thanks Tracey!
This is delicious! Another amazing recipe Sylvia. Followed all instructions but went a little light on the allspice and cinnamon! Love it!
So glad you liked this one Jan!
I was literally just looking at your recipes looking for a special salad for Thanksgiving and your ‘vegan’ recipes came through. The Kale and Farro Salad with Almonds & Pomegranate looks so yummy.
I don’t cook with oil and wondered if you had a suggestion for the olive oil. Thanks so much. I enjoy your recipes.
Perfect Paul! I would use fresh orange juice instead of the oil. 🙂
Actually, I just realized the olive oil is just for massaging the kale so I can just not do that. Although, I would love to know how you would replace oil in salad dressings. I make a lot of dressings without oil that are good; would just like a sub for oil for lighter dressing.
Thank you.
I don’t understand why this salad is so good. I’ve made it like 3 times since finding on this site a few weeks ago. I can’t get enough of it. I usually use quinoa instead of farro since I often have quinoa left over from another meal. I can eat a whole bowl for dinner with nothing else and feel completely sated. It’s a magic salad
Hahaha! I’m so happy you are enjoying it. 🙂
Would you ever consider using a plug-in like Whisk to make shopping for ingredients a cinch? I’d like to cook up several salads during the week, but feel overwhelmed at all the ingredients! If it’s easy for you, it would be sooooo helpful and appreciated on this end! 🙂 🙂
I will look into it!
This was just so delicious. I’m working on eating more vegetarian and expanding my cooking skills. I love salads for dinner and this one fit the bill. At first it seems like a lot of little steps. But you don’t have to make the dressing separately so the prep is not that bad. Will definitely save this recipe for my regular rotation.
Awesome to hear!
SO good Sylvia! Took me a while to prep as I have a hand disability, but totally worth it! Used the food processor to prep the parsley and 1/2 the almonds. Used twice as much lemon juice and freshly ground allspice. Served it on micro watercress. Just delightful! My BF said it’s like those fancy salads they sell at our high end deli for $16 a pound. And now he knows why! Thank you! This will be repeated in our kitchen!
*and super kudos to the reader that told us pomegranate seeds can be used from frozen! Who knew? They’re in my freezer now;)
Thanks for sharing Kathey- and so glad you gavoe this a go!
Hi Sylvia, I love this salad! I had cooked quinoa on hand and added a fresh chopped pear for a little sweetness for lunch today for my husband and me. I will definitely be making this again. Enjoying many of your recipes. Thank you!
Perfect Danette! Glad you are enjoying…
Excellent Salad. Really yummy.
Glad you enjoyed!
So delicious! I could eat this everyday. 🙂 Adapted the recipe because I didn’t have all the ingredients. Substituted the farro with quinoa and the kale with arugula (did not add the garlic).
Perfect Sophie-great to hear!
Excellent! Loved the cinnamon and allspice and the farro makes it more substantial than just a side salad. Very pretty too. Would make for an applesauce dish when entertaining.
thanks Ashley! Glad you enjoyed it!
I guess I love kale! The flavors in this salad are delicious. It was great to be able to make it ahead of time so I could enjoy my guests and dinner.
Awesome Fiona! Yes, a good one for making ahead- glad you liked it!
Made this. Forgot the parsley, but still LOVED it!! Perfect lunch and saves so well in fridge. Will be making again
Glad you enjoyed this Caroline! Thanks!
I really loved this recipe. I eat Kale everyday and this was a new way to dress it up for me. I told my husband it would be “good for his colon” which is our code for “healthy and contains lots of fiber”. We added just a touch of feta. Next time to soften the texture we might make it with quinoa or his suggestion was Israeli cous cous…not as healthy of a grain but sounds like an interesting edit. Thanks again Sylvia for a great dish!
Thanks Kara- glad you liked this. Quinoa would be great here!
I love this recipe and massaged kale is a new favorite. Because fresh pomegranates are not in season, I first made this with Trader Joe’s pomegranate seeds but they had fermented too much and almost tasted moldy. Then I found frozen pomegranate seeds at my local grocer and those worked much better.
Hi Jane! Thanks for sharing- I love that you found frozen pomegranate seeds- I will note the recipe. I had no idea they existed so great to know!
This salad is fantastic! We are detoxing and my husband said if this is what it tastes like to detox we will stay like that forever! He gave it 5 stars too
Yay!! Glad you enjoyed it!