Happy Monday! Are you keeping your cool amid the pre-Thanksgiving shopping and cooking rush?
For me, eating nutrient-dense meals throughout the day has made a huge difference. I still have more squash than I know what to do with, so I’ve been finding creative ways to use this versatile fall produce in everyday meals.
This Mediterranean-inspired salad is a perfect solution. Roasted squash and sweet potato meet chewy farro and hearty tuscan kale, while sun-dried tomatoes, salty feta, tangy quick-pickled red onion and crunchy Marcona almonds add contrasting textures. A generous handful of fresh parsley, mint and green onions brightens every bite.
It’s filling enough to serve as a vegetarian main, yet light and fresh enough for a weeknight meal. I hope you give it a try!
If you prefer a visual walkthrough, watch the recipe on Instagram (@itsaflavorfullife) or TikTok (@erica.baty).
Mediterranean Roasted Squash and Farro Salad
- Author: Erica
- Prep Time: 20 minutes
- Cook Time: 25 minutes
- Total Time: 45 minutes
- Yield: 4 large salads
Description
This salad combines nutritious greens, hearty whole grains and sweet roasted vegetables for a comforting, flavorful dish. It balances roasted squash and sweet potato with the chew of farro, the bite of kale, bright herbs and savory accents for a satisfying meal that works warm or at room temperature.
Ingredients
Roasted Squash
- 1 delicata squash, seeds removed and cubed
- 1 sweet potato, peeled and cubed
- 1 tablespoon olive oil
- 1/2 teaspoon kosher salt and 1/2 teaspoon black pepper
- 2 teaspoons sumac (optional but recommended)
Pickled Onion
- 1/2 large red onion, thinly sliced
- 2 tablespoons red wine vinegar
- 2 tablespoons sugar
- 1 teaspoon salt
- 1/2 cup water
Salad
- 3/4 cup farro
- 1 bunch tuscan kale, thinly sliced
- Juice of 1 lemon
- 1 tablespoon extra virgin olive oil
- Kosher salt, to taste
- 1 cup fresh parsley, chopped
- 3 green onions, chopped
- 20 mint leaves, chiffonade
- 1/4 cup Marcona almonds, roughly chopped (or substitute other nuts)
- 1/3 cup sun-dried tomatoes, roughly chopped
- 3 oz feta, crumbled (omit for vegan)
Instructions
Squash
Preheat the oven to 425°F. Toss cubed delicata squash and sweet potato with olive oil, salt, pepper and sumac if using. Spread on a baking sheet and roast for about 25 minutes, until tender and lightly browned.
Pickled Onions
In a small saucepan over medium heat, combine the sliced onion, red wine vinegar, sugar, salt and water. Stir until the sugar and salt dissolve, then simmer for 6–8 minutes. Drain and set aside.
Salad
Bring a pot of salted water to a boil and cook farro until tender and chewy: about 15 minutes for pearled farro, or 25–40 minutes for traditional farro. Drain. While the farro is still warm, add the sliced kale to the pot so it wilts slightly. Squeeze in the juice of one lemon, drizzle with olive oil, season with salt and toss to combine.
In a large bowl, combine the farro and kale mixture with the roasted squash, pickled onions, sun-dried tomatoes, chopped almonds, crumbled feta and the herbs (parsley, mint and green onions). Toss gently and serve slightly warm or at room temperature.
Notes
Sumac is a tangy Mediterranean spice made from dried, ground berries; it adds a lemony flavor—optional but recommended. If you can’t find Marcona almonds, use roasted almonds, pecans, hazelnuts or pine nuts instead.
Farro is a hulled wheat with a nutty flavor and chewy texture; find it in the grains aisle. You can substitute quinoa or brown/wild rice for a gluten-free option (adjust cooking times accordingly).
To make this vegan, omit the feta or use a plant-based alternative.
Recipe inspired by the Mediterranean sweet potato and farro salad concept.