This squash farro salad is a delightful blend of flavors and textures, perfect for a light lunch or a side dish at dinner. The nutty farro pairs beautifully with the sweet, roasted butternut squash, while the arugula adds a peppery bite. Finished with creamy feta cheese and crunchy pumpkin seeds, this salad is both satisfying and nutritious. It's a versatile dish that can be served warm or cold, making it a great option for any season.
While most of the ingredients in this recipe are commonly found in many kitchens, there are a few that might require a trip to the supermarket. Farro is an ancient grain that might not be a pantry staple for everyone, but it can usually be found in the grains or health food section. Arugula, with its distinct peppery flavor, is a leafy green that might not be in every fridge, but it's often available in the produce section. Pumpkin seeds, also known as pepitas, are typically found in the baking or snack aisle.
Ingredients For Squash Farro Salad Recipe
Farro: A hearty, nutty grain that adds texture and substance to the salad.
Butternut squash: A sweet, orange-fleshed squash that becomes tender and caramelized when roasted.
Olive oil: Used for roasting the squash, it adds richness and enhances flavor.
Salt: Enhances the natural flavors of the ingredients.
Black pepper: Adds a touch of heat and depth to the dish.
Arugula: A peppery leafy green that adds freshness and a slight bitterness.
Feta cheese: A tangy, crumbly cheese that adds creaminess and a salty contrast.
Pumpkin seeds: Toasted seeds that add a crunchy texture and nutty flavor.
Technique Tip for Preparing This Salad
When roasting butternut squash, ensure the pieces are evenly sized to promote uniform cooking. This helps achieve a consistent texture throughout the dish. Additionally, spreading the squash in a single layer on the baking sheet prevents steaming and encourages caramelization, enhancing the natural sweetness of the squash. For an extra layer of flavor, consider adding a sprinkle of cinnamon or nutmeg before roasting.
Suggested Side Dishes
Alternative Ingredients
farro - Substitute with quinoa: Quinoa is a nutritious grain that cooks faster and provides a similar chewy texture to farro.
farro - Substitute with barley: Barley has a similar nutty flavor and chewy texture, making it a great alternative to farro.
butternut squash - Substitute with sweet potatoes: Sweet potatoes offer a similar sweetness and texture when roasted, making them a good substitute for butternut squash.
butternut squash - Substitute with acorn squash: Acorn squash has a comparable flavor profile and texture when roasted, suitable for replacing butternut squash.
olive oil - Substitute with avocado oil: Avocado oil has a similar healthy fat profile and a mild flavor, making it a good alternative to olive oil.
olive oil - Substitute with grapeseed oil: Grapeseed oil has a neutral flavor and high smoke point, suitable for roasting vegetables like olive oil.
arugula - Substitute with spinach: Spinach provides a similar leafy texture and mild flavor, making it a good substitute for arugula.
arugula - Substitute with watercress: Watercress has a peppery flavor similar to arugula, making it an excellent alternative.
feta cheese - Substitute with goat cheese: Goat cheese offers a creamy texture and tangy flavor, similar to feta cheese.
feta cheese - Substitute with cotija cheese: Cotija cheese has a crumbly texture and salty flavor, making it a suitable substitute for feta.
pumpkin seeds - Substitute with sunflower seeds: Sunflower seeds provide a similar crunchy texture and nutty flavor, making them a good alternative to pumpkin seeds.
pumpkin seeds - Substitute with slivered almonds: Slivered almonds offer a crunchy texture and mild nutty flavor, suitable for replacing pumpkin seeds.
Alternative Recipes Similar to This Salad
How to Store or Freeze This Salad
Allow the squash farro salad to cool completely before storing. This prevents condensation, which can make the salad soggy.
Transfer the salad to an airtight container. Choose a container that fits the salad snugly to minimize air exposure and maintain freshness.
If you plan to enjoy the salad within a few days, store it in the refrigerator. It will stay fresh for up to 3-4 days.
For longer storage, consider freezing the salad. While arugula might lose some of its crispness, the other ingredients freeze well.
To freeze, divide the salad into individual portions. This makes it easy to thaw only what you need.
Use freezer-safe containers or resealable bags. Remove as much air as possible to prevent freezer burn.
Label the containers with the date. This helps you keep track of how long the salad has been stored.
When ready to enjoy, thaw the salad in the refrigerator overnight. This gradual thawing helps maintain the texture of the farro and butternut squash.
Before serving, give the salad a gentle toss. You might want to add a fresh handful of arugula or a sprinkle of feta cheese to revive its flavors.
If the salad seems a bit dry after thawing, drizzle with a touch of olive oil or a squeeze of lemon juice to refresh it.
How to Reheat Leftovers
Gently warm the squash farro salad in a skillet over low heat. Add a splash of olive oil to prevent sticking and to enhance the flavors. Stir occasionally until heated through, being careful not to wilt the arugula too much.
Use the oven to reheat by spreading the salad on a baking sheet. Cover with foil to retain moisture and heat at 350°F (175°C) for about 10 minutes. This method helps maintain the texture of the butternut squash and the crunch of the pumpkin seeds.
For a quick fix, microwave the salad in a microwave-safe dish. Cover it with a damp paper towel to keep it from drying out. Heat in 30-second intervals, stirring in between, until warm. This is the fastest method but may slightly soften the arugula.
Transform the salad into a warm, comforting dish by adding it to a pot with a bit of vegetable broth. Heat gently, stirring occasionally, until the broth is absorbed and the salad is warmed through. This method adds a delightful depth of flavor.
If you prefer a crispy texture, consider reheating the salad in an air fryer. Spread it evenly in the basket and heat at 350°F (175°C) for about 5 minutes. This will revive the roasted squash and give the farro a delightful crunch.
Essential Tools for Making This Salad
Oven: Used to roast the butternut squash to bring out its natural sweetness and achieve a tender texture.
Baking sheet: Provides a flat surface for roasting the cubed squash evenly in the oven.
Mixing bowl: A large bowl is needed to combine the cooked farro, roasted squash, arugula, feta cheese, and pumpkin seeds.
Saucepan: Used to cook the farro according to package instructions.
Colander: Helps to drain the cooked farro after boiling.
Knife: Essential for peeling and cubing the butternut squash.
Cutting board: Provides a stable surface for safely cutting the squash.
Measuring cups: Used to measure the farro, squash, arugula, and feta cheese accurately.
Measuring spoons: Used to measure the olive oil, salt, and pepper precisely.
Wooden spoon: Useful for tossing the squash with olive oil, salt, and pepper, and for mixing the salad ingredients together.
Time-Saving Tips for This Salad
Pre-roast the squash: Roast a larger batch of butternut squash ahead of time and store it in the fridge. This way, you can quickly assemble the salad when needed.
Batch cook farro: Cook extra farro and freeze it in portions. Thaw it when you need to save time on meal prep.
Use pre-washed greens: Buy pre-washed arugula to skip the washing and drying process.
Buy crumbled feta: Purchase pre-crumbled feta cheese to avoid the extra step of crumbling it yourself.
Toast seeds in bulk: Toast a large batch of pumpkin seeds and store them in an airtight container for quick use.
Squash Farro Salad Recipe
Ingredients
Main Ingredients
- 1 cup Farro uncooked
- 2 cups Butternut squash peeled and cubed
- 2 tablespoon Olive oil
- 1 teaspoon Salt
- 1 teaspoon Black pepper
- 1 cup Arugula
- ½ cup Feta cheese crumbled
- ¼ cup Pumpkin seeds toasted
Instructions
- Preheat oven to 400°F (200°C).
- Toss the cubed squash with olive oil, salt, and pepper. Spread on a baking sheet and roast for 25-30 minutes until tender.
- Cook farro according to package instructions. Drain and let cool.
- In a large bowl, combine cooked farro, roasted squash, arugula, feta cheese, and pumpkin seeds. Toss gently to mix.
- Serve immediately or chill for later.
Nutritional Value
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