This farro grain salad highlights the best flavors of fall while staying bright and refreshing. Each bite combines smoky roasted delicata squash, nutty farro, crunchy toasted pecans, crisp apples, and tender white beans, all tossed in a herby maple-Dijon dressing that balances sweet, savory, earthy, and tart notes.
The crispy white beans add protein and satisfying crunch, turning this salad into a filling main dish that’s perfect for meal prep and easy weekday lunches.
Farro is one of my favorite grains for salads because of its large, chewy kernels and naturally nutty flavor. It soaks up dressings and pairs well with roasted vegetables and fruit. It’s also an affordable, convenient whole grain to keep on hand.
Though farro has been cultivated and eaten for millennia, many home cooks are just discovering how versatile it is. It’s a great base for hearty, nutritious grain salads.
Keep some cooked farro in your pantry or fridge so you can toss this together anytime.
What are Grain Salads?
Grain salads are hearty, meal-sized salads where the grain forms the bulk of the dish, similar in concept to dense bean salads. They combine cooked grains with vegetables, fruits, beans, nuts, and herbs, all bound by a flavorful vinaigrette. This approach boosts fiber and plant-based protein while keeping the dish fresh and satisfying.
You can make grain salads with many grains. Popular options include:
- Quinoa
- Brown rice
- Spelt or other wheat berries
- Barley
- Bulgur
- Millet
- Amaranth
- Wild rice
Each grain changes texture and flavor slightly, so substitute freely if you don’t have farro on hand. The basic formula remains the same: cooked grain + mix-ins (veggies, fruits, beans, nuts, herbs) + vinaigrette.
This farro salad works well as a main course because it includes both whole grains and beans, but it also makes an elegant seasonal side for holiday meals or potlucks.
Why You’ll Love This Healthy Grain Salad
- Flavors develop and improve after resting, so leftovers taste even better the next day
- An easy way to add more whole grains and fiber to your meals
- Perfect balance of sweet, earthy, and tart flavors to showcase autumn produce
- Flexible: swap ingredients to match seasonal produce or what you have on hand
- Great for simple meal prep—make a big batch for lunches all week
- Delicious, healthy option for potlucks and gatherings
Ingredients for Autumn Farro Salad
The ingredient list is mostly pantry staples for the dressing, plus seasonal produce you can find at a farmers market or grocery store.
- Cooked farro – farro’s chewy texture and nutty flavor make it ideal in grain salads. If you need gluten-free, substitute wild rice or quinoa.
- Apples – choose sweet-tart varieties for the best contrast; firm pears also work.
- Lemons – juice brightens the dressing and prevents apple browning.
- Toasted pecans – add crunch and a buttery flavor; use walnuts, hazelnuts, or seeds if preferred.
- Delicata squash – sweet and easy to prep (no peeling needed). Butternut or sweet potato are good alternatives.
- White beans – canned or cooked dried beans add protein and texture; roasting them makes them crispy.
- Celery – for fresh crunch.
- Extra virgin olive oil
- Dijon mustard – adds tang and helps emulsify the dressing.
- Spices – smoked paprika and garlic powder season the squash for depth.
- Maple syrup – a touch of sweetness that complements apples and squash.
- Fresh parsley – adds a bright herbal finish; swap for green onions, cilantro, or mint if you prefer.
Important note: Farro is a wheat berry and contains gluten, so it is not safe for people with celiac disease.
How to Make Farro Salad with Apples
This recipe is simple: cook the farro, roast the squash and white beans, blend the dressing, then toss everything together so the flavors mingle.
- Preheat oven to 400°F (200°C).
- Cook farro according to package instructions and let it cool.
- Toss delicata squash pieces with 1 tsp olive oil, smoked paprika, garlic powder, and ½ tsp salt. Spread in a single layer and roast 20 minutes, turning once. Let cool.
- On a separate sheet pan, toss drained white beans with 1 tsp olive oil and ½ tsp salt. Roast 25 minutes or until crispy. Let cool.
- Make the dressing by blending Dijon mustard, most of the parsley, 4 tbsp olive oil, maple syrup, juice of 2 lemons, and 1 tsp salt until smooth.
- Sprinkle chopped apples with the juice of 1 lemon to prevent browning.
- In a large bowl, combine cooked farro, apples, celery, roasted squash, crispy beans, chopped parsley (reserve some), pecans, and dressing. Toss to combine and serve.
Storing Suggestions
Store leftovers in an airtight container in the refrigerator and consume within 3–4 days for best quality. The salad will hold up well and the flavors continue to meld over time.
Tips for the Best Farro Apple Salad
- Load up on flavor. Swap or add ingredients like thinly sliced red onion, pomegranate seeds, pears, or cherry tomatoes to suit the season.
- Let it rest. If possible, let the salad sit for a couple of hours so the dressing can penetrate the grains and vegetables.
- Add cheese. If you eat dairy or vegan cheese, try crumbled feta or a smoked gouda-style vegan cheese for a salty, creamy contrast.
FAQs
Cook farro in a large pot of salted boiling water until tender but still slightly chewy. Pearled farro cooks fastest (about 15 minutes), while whole farro can take up to 40 minutes—follow package directions for best results.
Make the salad up to 2–3 days in advance. It tastes best within the first 24 hours, but it will still keep for several days refrigerated.
No. Delicata squash has a thin, edible skin, so you can simply halve, seed, and slice it before roasting—no peeling required.
Other Delicious Vegan Grain Salad Recipes
- Italian Vegetable Farro Salad
- Tropical Kale and Quinoa Salad
- Easy Kale and Quinoa Salad
- Zesty Wild Rice and Kale Salad
- White Bean and Farro Salad
Love this recipe? Share a comment below to tell others how it turned out!
Craving more? Explore additional plant-based recipes and seasonal ideas to keep healthy meals interesting.
Farro Grain Salad with Apples and Delicata Squash
Ingredients
- 8 oz farro cooked according to package
- 3 apples cored and chopped
- 3 lemons
- ¼ cup toasted pecan pieces
- 1 delicata squash seeded and chopped
- 3 celery stalks chopped
- 6 tbsp olive oil
- 1 tablespoon Dijon mustard
- 1 tbsp smoked paprika
- 1 tsp garlic powder
- 15 oz white beans drained
- 2 tsp salt, divided
- 3 tbsp maple syrup
- ½ bunch parsley use whole bunch in dressing and reserve 2–3 tbsp for chopping
Instructions
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Preheat oven to 400°F (200°C).
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Cook farro according to package instructions; drain and let cool.
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Toss delicata squash with 1 tsp olive oil, smoked paprika, garlic powder, and ½ tsp salt. Roast on a sheet pan 20 minutes, turning once. Cool.
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Toss drained white beans with 1 tsp olive oil and ½ tsp salt. Roast on a separate sheet pan 25 minutes or until crispy. Cool.
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Blend Dijon mustard, most of the parsley, 4 tbsp olive oil, maple syrup, juice of 2 lemons, and 1 tsp salt until smooth to make the dressing.
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Toss chopped apples with the juice of 1 lemon to prevent browning.
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Combine cooked farro, apples, celery, roasted squash, crispy beans, chopped parsley, pecans, and dressing in a large bowl. Mix well and serve.
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Store leftovers in an airtight container in the refrigerator and enjoy within 3–4 days.
Nutrition
Carbohydrates: 77g
Protein: 11g
Fat: 18g
Fiber: 15g