0 from 9 votes
Butternut squash farro salad with apple
A delicious combination of grains, roasted vegetables and a flavorful dressing.
Prep Time
15 mins
Cook Time
15 mins
Total Time
55 mins
Servings: 4 approx
Calories: 481 kcal
Course:
Lunch
Cuisine:
American
Ingredients
- 3 cups butternut squash peeled and diced volume/weight
- 2 tablespoon olive oil approximately
- ¼ teaspoon allspice approximately
- 1 cup farro
- ¼ cup pine nuts
- 1 red pepper
- 1 apple small, or less if large
- 2 cups arugula rocket
- ¼ cup dried cranberries
For maple balsamic vinaigrette
- 3 tablespoon extra virgin olive oil
- 1 ½ tablespoon balsamic vinegar
- 1 tablespoon maple syrup
Instructions
- Preheat the oven to 400F/200C.
- Dice the squash into roughly bite-sized pieces and toss them with the 2 tablespoon olive oil and allspice. Roast for approx 40 minutes until the squash is tender and starting to brown slightly. Set aside to cool.
- Meanwhile cook the farro according to the packet instructions - it will take around 15 minutes. Drain and cool. Up to here can be done a day or two in advance, just store both in the fridge until you need them.
- Lightly toast the pine nuts either in a dry frying pan or under the broiler/grill. Keep a close eye on them as they can easily burn. Set aside to cool.
- Cut the pepper into a rough dice and apple into small slices (I generally quarter it, take out the core and then slice, cutting slices in half as needed). If you like, and particularly if you are preparing ahead, drizzle a little lemon juice over the apple and toss to coat the slices. If the arugula leaves are large, roughly tear them.
- Put the farro into a salad bowl and add the other ingredients - squash, pepper, apple, arugula, pine nuts and cranberries.
- Mix together the olive oil, balsamic vinegar and maple syrup - I suggest whisking to help them stay mixed. Drizzle over the ingredients in the bowl and carefully toss everything together, taking care not to break up the squash pieces.
Cup of Yum
Nutrition Information
Calories
481kcal
(24%)
Carbohydrates
65g
(22%)
Protein
7g
(14%)
Fat
24g
(37%)
Saturated Fat
3g
(15%)
Polyunsaturated Fat
5g
Monounsaturated Fat
15g
Sodium
16mg
(1%)
Potassium
736mg
(21%)
Fiber
11g
(44%)
Sugar
20g
(40%)
Vitamin A
13223IU
(264%)
Vitamin C
66mg
(73%)
Calcium
100mg
(10%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 4approx
Amount Per Serving
Calories 481
% Daily Value*
| Calories | 481kcal | 24% |
| Carbohydrates | 65g | 22% |
| Protein | 7g | 14% |
| Fat | 24g | 37% |
| Saturated Fat | 3g | 15% |
| Polyunsaturated Fat | 5g | 29% |
| Monounsaturated Fat | 15g | 75% |
| Sodium | 16mg | 1% |
| Potassium | 736mg | 16% |
| Fiber | 11g | 44% |
| Sugar | 20g | 40% |
| Vitamin A | 13223IU | 264% |
| Vitamin C | 66mg | 73% |
| Calcium | 100mg | 10% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.