This farro grain salad celebrates crisp fall flavors while staying bright and fresh. Each bite combines smoky roasted delicata squash, chewy nutty farro, crunchy toasted pecans, tart-sweet apples, and tender white beans, all tossed in a herb-forward maple Dijon dressing that ties everything together. The result is a balanced blend of sweet and savory, earthy and bright.
Don’t skip the crispy white beans — they add protein and crunch, turning the salad into a satisfying main dish and making it an excellent choice for meal prep and easy weekday lunches.
Farro is one of my favorite grains for salads thanks to its large, chewy kernels and naturally nutty flavor. It soaks up dressings and seasonings beautifully and adds satisfying texture. It’s also affordable and versatile — a whole grain that deserves more attention.
This ancient grain has been eaten for millennia, yet many home cooks are only now discovering how useful and delicious it can be. Farro features in many of the grain salads on this site because it pairs especially well with roasted vegetables and tart fruit.
Keep cooked farro in your pantry or fridge for easy, flavor-packed salads like this one — it’s a great ingredient to have on hand.
What are Grain Salads?
Grain salads center on cooked whole grains as the bulk of the dish, much like dense bean salads but with grains providing substance, fiber, and a touch of protein. They still include plenty of fresh vegetables, herbs, and flavorful dressings to keep the dish vibrant and balanced. For example, a modest serving of cooked farro offers fiber and plant-based protein, making these salads filling and nutritious.
You can make grain salads with many types of grains. Popular alternatives include:
- Quinoa
- Brown rice
- Other wheat berries (spelt, rye)
- Barley
- Bulgur
- Millet
- Amaranth
- Wild rice
Each grain brings a different texture and flavor profile, so feel free to substitute whatever you have on hand. The basic formula is simple: cooked grain + seasonal fruits and vegetables + beans or nuts + fresh herbs + a bright homemade vinaigrette. Mix and match components to suit the season and your taste.
This farro salad works well as a main dish because it combines whole grains and beans, but it also makes a lovely seasonal side for gatherings or holiday meals. It’s an especially convenient option for meal prep — make a big batch and enjoy it for several days.
Why You’ll Love This Healthy Grain Salad
- Flavors improve after resting, making leftovers even better the next day
- An easy way to add more whole grains and fiber to your meals
- Seasonal blend of sweet, earthy, and tart flavors that highlight fall produce
- Highly adaptable — swap ingredients to reflect what’s in season
- Great for low-effort meal prep: make a large batch to enjoy all week
- Simple, healthy option for potlucks and gatherings
Ingredients For Autumn Farro Salad
The ingredient list may look long, but most items are pantry staples used for the dressing. The fresh components are easy to find at markets or grocery stores.
- Cooked farro — a chewy, nutty wheat berry ideal for grain salads. If you need a gluten-free option, use wild rice or quinoa.
- Apples — choose sweet-tart varieties for contrast; firm pears also work well.
- Lemons — brighten the dressing and prevent apple browning.
- Toasted pecan pieces — pecans pair nicely with fall flavors; substitute walnuts, hazelnuts, or seeds if preferred.
- Delicata squash — sweet and tender with thin skin that doesn’t need peeling; butternut or sweet potato cubes can substitute.
- White beans — canned and drained or home-cooked; roasting the beans makes them crispy and add texture.
- Celery stalks — for fresh crunch.
- Extra virgin olive oil — for roasting and dressing.
- Dijon mustard — adds flavor and helps emulsify the vinaigrette.
- Spices — smoked paprika and garlic powder season the roasted squash.
- Maple syrup — a touch of sweetness that complements squash and apple.
- Fresh parsley — an herbaceous finish; green onions, cilantro, or mint can also work.
Important note: Farro is a wheat product and contains gluten. It is not suitable for people with celiac disease.
How to Make Farro Salad with Apples
This recipe is straightforward: cook the farro, roast the squash and beans, blend the dressing, then combine. The steps are easy and the salad comes together quickly.
- Preheat the oven to 400°F (200°C).
- Cook farro according to package directions and let it cool.
- On a sheet pan, 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, until crisp, then cool.
- Make the dressing by blending Dijon mustard, parsley, 4 tbsp olive oil, maple syrup, juice of 2 lemons, and 1 tsp salt until smooth.
- Toss 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, pecans, and dressing. Mix well and serve.
Storing Suggestions
Store leftovers in an airtight container in the refrigerator and enjoy within 3–4 days for best quality. The flavors continue to develop as the salad rests.
Tips for Making the Best Farro Apple Salad
- Load up on flavor. Swap or add ingredients to reflect the season: thinly sliced red onion, pomegranate seeds, pears, or cherry tomatoes all work well.
- Let it rest. Allow the salad to sit for an hour or two if possible so the vinaigrette can meld with the grains and produce.
- Try cheese or creamy alternatives. If you enjoy dairy or plant-based cheeses, a bit of feta or a smoky vegan cheese can add a delicious contrast.
FAQs
Cook farro much like pasta: boil in a large pot of salted water until al dente. Cooking time depends on the type of farro: pearled farro cooks in about 15 minutes, while whole farro can take up to 40 minutes. Follow package instructions for best results.
Make grain salads up to 2–3 days in advance. They taste best within the first 24 hours, but they keep well in the fridge for a few days.
No. Delicata squash has a thin, edible skin, so you can simply halve it, remove the seeds, and slice or cube it for roasting. This saves prep time and adds fiber.
Other Delicious Vegan Grain Salad Ideas
- 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? Drop a comment below to share your experience.
Craving more? Check the rest of the site for additional plant-based recipes and seasonal ideas.
Farro Grain Salad with Apples and Delicata Squash
Pin Recipe
40
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 can white beans drained
- 2 tsp salt (divided)
- 3 tbsp maple syrup
- ½ bunch parsley use whole bunch in dressing, 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 and let cool.
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Toss delicata squash with 1 tsp olive oil, smoked paprika, garlic powder, and ½ tsp salt. Spread on a sheet pan and roast for 20 minutes, turning halfway. Let cool.
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Toss drained white beans with 1 tsp olive oil and ½ tsp salt. Spread on a separate sheet pan and roast 25 minutes until crispy; cool.
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Blend Dijon mustard, 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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In a large bowl, combine cooked farro, apples, celery, roasted squash, crispy beans, chopped parsley, pecans, and dressing. Mix well.
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Store leftovers in an airtight container and enjoy within 3–4 days for best quality.
Nutrition
Carbohydrates: 77g
Protein: 11g
Fat: 18g
Fiber: 15g
Sugar: 19g
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