Looking for a satisfying yet healthy lunch option? Let me introduce you to one of my all-time favorites: the Maple Glazed Sweet Potato & Kale Farro Salad. This dish combines roasted sweet potatoes coated in maple syrup, fresh kale, nutty farro, and a tangy dressing to create a bowl of pure goodness. It’s the perfect blend of sweet, savory, and crunchy textures that will keep you full and energized all afternoon!
The Story Behind Maple Glazed Sweet Potato & Kale Salad
Every now and then, I find myself craving something hearty yet packed with vibrant flavors, and this salad always fits the bill. The idea for this recipe came to me during a trip to Vermont in the fall, where maple syrup seemed to be the answer to everything! Pairing it with roasted sweet potatoes felt like a no-brainer, and adding kale and farro made the dish both nutritious and satisfying.
Sweet potatoes have long been a staple in my kitchen, but combining them with kale and farro took things to the next level. This salad has evolved into my go-to meal prep recipe, especially during the colder months when roasted veggies feel like a warm hug. And if you’re looking for a great way to celebrate seasonal ingredients, this dish is perfect for autumn lunches or even holiday potlucks!
Ingredients: What You’ll Need
Let’s talk ingredients! Each component of this salad brings something special to the table, and I have a few tips to help you choose the best ones.
- Sweet Potatoes: Look for firm, smooth sweet potatoes without any blemishes. You can swap these for butternut squash if you prefer.
- Maple Syrup: Use pure maple syrup for the best flavor. Avoid pancake syrup—it’s not the same!
- Kale: Choose fresh, dark green kale. Lacinato or curly kale works equally well, but you can substitute spinach or arugula if kale isn’t your thing.
- Farro: Farro adds a chewy, nutty texture. If you need a gluten-free option, quinoa or brown rice are excellent substitutes.
- Dried Cranberries: These provide a pop of sweetness. If you’re looking for less sugar, dried cherries or golden raisins are great alternatives.
- Pecans: Toasted pecans bring a lovely crunch, but walnuts or pumpkin seeds work beautifully too.
- Feta Cheese: Creamy feta balances the sweetness of the maple glaze. Goat cheese or vegan feta are great substitutes.
- Dressing Ingredients: Balsamic vinegar, Dijon mustard, honey, olive oil, salt, and pepper make the perfect tangy dressing. Feel free to adjust the sweetness or acidity to your taste!
Equipment Needed
To make this salad, you’ll need just a few basic tools:
- Baking Sheet: For roasting the sweet potatoes. Line it with parchment paper for easier cleanup.
- Medium Saucepan: To cook the farro. A rice cooker works too!
- Large Mixing Bowl: The bigger, the better—you’ll need space to toss everything together.
- Small Jar or Whisk: For mixing up the dressing. Shake it in a jar for less mess!
How to Prepare Maple Glazed Sweet Potato & Kale Salad
- Roast the Sweet Potatoes: Preheat your oven to 400°F (200°C). Toss the cubed sweet potatoes with maple syrup, olive oil, cinnamon, and salt. Spread them out on a baking sheet and roast for 20-25 minutes, flipping halfway through. They should be fork-tender with slightly caramelized edges.
- Cook the Farro: While the sweet potatoes are roasting, cook the farro according to the package instructions. Drain and let it cool slightly before adding to the salad.
- Make the Dressing: In a small jar or bowl, combine balsamic vinegar, Dijon mustard, honey, olive oil, salt, and pepper. Shake or whisk until fully emulsified.
- Prepare the Kale: Remove the stems from the kale and chop the leaves into bite-sized pieces. Massage the kale with a pinch of salt for about 2 minutes to soften it and reduce bitterness.
- Assemble the Salad: In a large bowl, combine the cooked farro, kale, roasted sweet potatoes, dried cranberries, pecans, and feta cheese. Drizzle the dressing over the top and toss gently to coat everything evenly.
- Serve: This salad is best enjoyed fresh, but it can also be refrigerated for up to 3 days. Serve it as a main dish or pair it with grilled chicken or tofu for extra protein!
Cooking Tips & Techniques
Here are a few tips to ensure your salad turns out perfectly:
- Don’t skip massaging the kale: It makes all the difference in texture and taste.
- Roast the sweet potatoes evenly: Make sure they are spread out in a single layer to avoid steaming.
- Taste and adjust the dressing: Everyone has different preferences for sweetness and tanginess, so tweak it to your liking.
- Toast the pecans: Toasting brings out their nutty flavor and adds a deeper crunch.
Variations & Adaptations
This salad is incredibly versatile—here are some ways to make it your own:
- Gluten-Free: Replace farro with quinoa or millet for a gluten-free version.
- Seasonal Twist: Use roasted squash or carrots instead of sweet potatoes during winter months.
- Protein Boost: Add grilled chicken, shrimp, or chickpeas for extra protein.
- Nut-Free: Swap pecans for sunflower seeds or omit them altogether.
Serving & Storage Suggestions
This salad is best served at room temperature or slightly warm. Arrange it in a large serving bowl and garnish with extra cranberries and pecans for a pretty presentation. Pair it with a crisp white wine or a refreshing iced tea for lunch.
To store, refrigerate in an airtight container for up to 3 days. The flavors deepen over time, making it even tastier! To reheat, gently warm the salad in a skillet or microwave, but avoid overheating the kale.
Nutritional Information & Benefits
This salad packs a punch of nutrients:
- Calories: Approximately 350 per serving.
- Healthy Fats: From olive oil and pecans, supporting heart health.
- Vitamins: Kale and sweet potatoes are rich in vitamins A, C, and K.
- Fiber: Farro and kale provide plenty of fiber for digestive health.
- Allergens: Contains gluten (farro), nuts (pecans), and dairy (feta). Adjust as needed!
Conclusion
If you’re looking for a lunch recipe that’s as delicious as it is wholesome, this Maple Glazed Sweet Potato & Kale Farro Salad is a must-try. It’s colorful, flavorful, and packed with nourishing ingredients that’ll keep you coming back for more.
I love this recipe because it’s so flexible—you can tweak it to suit your taste or use what you have on hand. I’d love to hear how you make it your own! Leave a comment below, share your photos, and don’t forget to pin this recipe for later. Happy cooking!
FAQs
Can I make this salad ahead of time?
Absolutely! Prepare all the components and store them separately, then assemble and dress the salad right before serving.
What is farro, and where can I find it?
Farro is a nutty, chewy ancient grain. You can find it in most grocery stores in the grains section or at specialty food stores.
Can I use a different type of syrup?
Yes, you can substitute honey or agave syrup if you don’t have maple syrup, though the flavor will be slightly different.
How do I soften kale for salads?
Massage the kale with a pinch of salt for about 2 minutes. It helps break down the fibers and reduces bitterness.
Is this salad vegan?
Not as written, but you can make it vegan by omitting the feta cheese and using agave syrup instead of honey in the dressing.