This Warm Kale and Farro Salad has crispy kale, warm farro, fresh tomatoes, and tangy goat cheese for a comforting and nutrient-packed side.
I recently did a pantry audit. You know -- where you go through the foods you have in the pantry that have been collecting dust and are about to expire or the foods you have way too many of. Why did I think I was going to eat a Costco-sized amount of tuna? This inventory sets me up for success meal planning for the week ahead. I shout wildly from the pantry, notepad in hand, yelling, "We've got a sale on spaghetti sauce this week!" Nobody except me cares. It's wild fun for me though. You should try it.
One of the ingredients that was on special in our house lately has been farro. I'm not sure why I had so much farro because I love it...I just forgot about it. This warm kale farro salad was one of the most delicious ways I used farro. This salad is deliciously simple with crispy kale, warm farro, sautéed onions, grape tomatoes, and tangy goat cheese tossed with a light lemon dressing.
It's a good side for the fall because farro gives me all the comfort and cozy vibes.
Kale and Farro: A Nutritious Duo
Kale is an incredible superfood as it's so nutritionally dense. This leafy green has Vitamins A, B6, C, K, folate, fiber...and the list goes on. I try to sneak kale into our diet once a week. My favorite way to eat kale is with something warm (like the farro in this salad or the wild rice in the Copycat Sweetgreen Harvest Bowl). The kale gets slightly wilted from a little warmth, turns a beautiful bright green, and is just so delicious.
Farro is also an incredibly nutritious grain, rich in protein, magnesium, fiber, Vitamin B, and so much more. Farro is a healthier alternative to white rice and other refined grains. Its chewy, thicker texture makes for a substantial option to add to a variety of salads in lieu of a protein or quinoa, like in this Roasted Pumpkin Salad.
The combo of kale and farro creates an ultra healthy side (or meal) the whole family will love!
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Ingredients & Substitutions
- Â kale
- Â lemon juice
- olive oil
- onion
- farro
- grape or cherry tomatoes
- goat cheese -- see my note below about finding the best goat cheese!
- lemon juice -- fresh is always best.
- garlic
- Italian seasoning
- salt & pepper
The full recipe is below that will include the quantities and detailed directions.
Not All Goat Cheese is Created Equal
I'd like to shout it from the rooftop: I love goat cheese. I like goat cheese stuffed in these Bacon Wrapped Dates, whipped in this Peach and Tomato Salad, crumbled in the Roasted Pumpkin and Quinoa Salad, and baked in this Tomato and Goat Cheese Galette. It used to not be this way though.
Something happened around the age of 30 - I learned that goat cheese pre-crumbled is not my jam. It tastes dry and powdery, not smooth and creamy. No matter if you're a goat cheese lover or a wanna-be convert, I recommend using the goat cheese in the small block or tube and crumbling the goat cheese yourself with a fork when the goat cheese is cold. You won't regret it!
Massaging Kale
Kale is a member of the cruciferous vegetable family. For some, cruciferous vegetables like kale can be harder on the stomach to digest. Kale also tastes bitter to some.
To tenderize kale to make it easier to digest and make it less bitter, massage a bit of the lemon dressing in the kale. Simply rub the leaves with the lemon dressing until all of the leaves are covered. Do this for 1-2 minutes.
To read more about giving your kale a spa day, check out my Copycat Chick-fil-A Kale Superfood Salad.
Variations
If you're interested in spicing up this warm kale and farro salad, try some of these variations:
- Add protein - Add shrimp, pan-seared chicken, or sliced tomahawk steak on top.
- Make it mediterranean - Add cucumbers and chickpeas and sub the goat cheese for feta.
- Add fresh herbs - Add fresh herbs like parsley, cilantro, or dill to the farro salad.
- Make it vegan - Use a goat cheese substitute or skip the goat cheese all together. Add tempeh or tofu, and you've got yourself a full vegan meal.
- Add crunchy - Add some crunch with cornbread croutons
Storing and Freezing
Store leftovers in the refrigerator in an airtight container. The leftovers will stay fresh for 2-3 days.
To freeze: Freeze the farro salad before you add the goat cheese. Place in a freezer-safe bag or container. Place in the refrigerator the night before to thaw and heat in a pan until warm. Then add the goat cheese before you're ready to serve.
Proteins to Pair with the Salad
- Pan-Seared Chicken Breast
- Easy Sautéed Shrimp
- Dutch Oven Pulled Pork
- Oven Roasted Baby Back Ribs
- Dutch Oven Pulled Chicken
Other Weeknight Dinners
Looking for other recipes like this? Try these:
Other Soups and Salads
Try these other soups and salads!
Warm Kale and Farro Salad
Ingredients
For the salad:
- 4 cups kale chopped
- 1 Tablespoon lemon juice
- 1 tablespoon olive oil
- ½ onion chopped
- 1 cup farro rinsed and uncooked
- 1 cup grape or cherry tomatoes halved
- ¼ cup goat cheese crumbled
For the lemon dressing:
- ¼ cup olive oil
- 3 Tablespoons lemon juice
- 1 garlic clove shaved
- ½ teaspoon Italian seasoning
- ½ teaspoon salt
- ¼ teaspoon black pepper
Instructions
- In a medium saucepan, add olive oil on medium heat. Add onions and cook until translucent. .
- Rinse farro under cold water and drain. Add farro to onions and add heavily salted water. Cook according to package directions. This typically requires boiling water, adding the farro, covering, and simmering for 15-20 minutes until farro is cooked al dente. Drain and set aside.
- Make the dressing by combining all of the lemon vinaigrette ingredients into a tightly sealed jar and shake vigorously. If you don't have a jar, place all of the ingredients except olive oil in a bowl. Slowly whisk in olive oil until dressing is emulsified.
- Prepare the kale but massaging the kale with the lemon dressing in a large bowl. This will tenderize and take some of the bitterness out of the kale. Set aside.
- Add as much of the warm farro as you'd like along with the tomatoes to the kale and toss. Add crumbled goat cheese on top. Enjoy!
Husband says
So good even my kids like it