Kale and Farro Salad

Lent begins this week, which means it’s time to go meatless on Fridays. While not exactly a time known for fancy cooking, that doesn’t mean you need to struggle to eat deliciously either. With all of the amazing recipes you can make during this religious observance, you may find that meatless Fridays are actually a blessing in disguise. This is a popular time for not only trying out new seafood recipes such as our comforting, Bouillabaisse with Dutch Yellow® Potatoes, but also vegetarian and grain recipes. Ancient grains such as farro, barley and quinoa have been taking up the culinary world by a storm and make a wonderful base in a hearty, filling salad. This year, we’re including this trend into our Lenten recipe repertoire with our scrumptious Kale and Farro Salad. The combination of chewy, nutty farro, crunchy, leafy kale and sweet, tart dried cranberries is too tasty to eat only once a week. It’s finished off with a tossing of extra-virgin olive oil and a squeeze of fresh citrus to brighten things up and bring this simple salad together. This dish is perfect as a side accompaniment to your main meal but its protein and nutrient-rich contents are also filling enough to stand on its own.

Organic Raw Farro Grain

Fun fact: Farro has been around since ancient times and is believed to be the original grain from which others have originated. If you’ve never worked with farro before, be prepared to discover a whole lot of goodness. This unique grain is flavorful with a delightful texture that when cooked perfectly, gives you that perfect chew. In fact, it holds its texture exceptionally well in heat and doesn’t become soggy or softened after cooking. It’s meatier than barley and quinoa and slightly sweeter than spelt, which by the way looks quite similar. Melissa’s Organic Farro is very easy to prepare and can be used in not only salads but also soups, stews and bowls.

Kale and Farro Salad

Yields: 4 servings


  • 1 cup of Melissa’s Organic Farro
  • 1 bunch of organic kale, chopped
  • 2 cups of water
  • 1/2 cup of dried cranberries, chopped
  • 1/2 cup of chopped walnuts, toasted
  • 1/3 cup plus 2 tablespoons of extra virgin olive oil
  • 1 red onion, diced
  • Juice and zest of 1 lemon
  • 2 sprigs of oregano
  • Kosher salt and freshly ground black pepper, to taste

1. In a medium saucepan over medium high heat, pour in the 2 tablespoons of olive oil and heat up. Add the red onion and cook until softened for about 2 to 3 minutes.

2. Add the farro and cook for around 4 minutes, making sure to stir often. Reduce the heat and add the water and oregano. Bring to a simmer and cook for around 30 to 35 minutes until the farro has become tender. Once finished cooked, drain the water from the farro and set aside.

3. In a bowl, whisk together the olive oil, lemon juice, lime zest, salt and pepper.

4. Assemble the salad by putting together the farro, kale, dried cranberries and walnuts in a large bowl. Pour the dressing over the salad and toss together gently.


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