Farro Kale Salad – Hearty, Nutty & Perfectly Balanced
Try our Farro Kale Salad! Nutty farro, tender kale, sweet-tart cherries, and creamy butter beans, all tossed in a tangy pomegranate dressing. A fresh, flavourful delight!
The Best Way To Lighten A Farro Salad
Who doesn’t love a good farro salad?
Well I certainly but it’s sometimes just a little to heavy or stodgy for what I’m in the mood for.
So to lighten the recipe, add some kale, onions and butter beans and dress with a sweet and tangy pomegranate molasses dressing
This also makes for an excellent recipe high in fibre, protein, vitamins, and antioxidants.
We love a good kale farro recipe for its texture and flavour. Chewy, tender, and creamy all at the same time while the additional sweetness and tartness for the dressing and sour cherries provide for a well-balanced farro salad recipe.
The salad’s versatility and broad appeal make it a favourite for many. It is vegan and vegetarian-friendly, catering to those following plant-based diets and offering a satisfying and nutrient-dense meal.
Its suitability for meal prep allows it to be made ahead of time and stored, making it convenient for busy lifestyles.
The ingredients are available year-round, ensuring that this salad can be enjoyed in any season. It is a crowd-pleaser, suitable for various occasions, from casual lunches to dinner parties, making a simple go-to favourite.
No doubt our Farro Side Dish with Mozzarella or Warm Farro Salad may appeal to you too.
A hearty farro and kale salad with butter beans, dried cherries, and a pomegranate molasses dressing.
Nutty, tangy, and full of texture — a vibrant vegan side dish ready in about 25 minutes.
Recipe Overview
Flavour/Texture: The farro brings a nutty, slightly earthy flavour that serves as a robust base for the salad. Its taste is complex and rich, adding depth to each bite. The chopped kale, once massaged, has a slightly bitter but fresh flavour that pairs well with the nutty farro.
The dried sour cherries and pomegranate molasses dressing provide sweetness and tartness, balancing the earthy and savoury elements of the farro and kale salad.
The butter beans add a mild, creamy taste that complements the stronger flavours without overwhelming them. The sautéed onions contribute a caramelised sweetness.
Texture-wise it has a fantastic mixture. Chewy from the farro, tender yet crisp kale mixed with the creaminess from the butter beans.
Ease: One of the greatest advantages of cooking farro is that it does not have to be perfectly cooked via the absorption method. You can discard excess liquid once the farro is cooked so precision is not a massive factor.
Time: 25 minutes, 20 minutes of which is spent cooking the pearled farro. The rest of the prep is easy and can be done while the farro is cooking.
Ingredients Needed For Farro Kale Salad
Farro: For this farro salad with kale, we used pearled farro. Just a faster cook to reduce the time spent on the cooktop.
Broth: Using vegetable broth to keep this recipe vegan. We used pre-packaged broth but homemade broth would be amazing.
Brown onion: These add a caramelised sweetness and depth of flavour.
Green kale: Preferred green to purple kale purely for presentation reasons. Ensure properly massaged to yield a palatable finish.
Flat leaf parsley: Adds some lovely herbaceous notes.
Butter beans: We used canned butter beans to boost the heartiness of the salad. Loving the creamy textures too.
Dried sour cherries: Many farro salads call for pomegranate seeds but replace them with dried sour cherries instead. Love the pops of chewy sweetness and tartness.
Red wine vinegar and olive oil: Use good quality ingredients for the salad dressing.
Pomegranate molasses: One of the greatest salad dressing ingredients. The thick consistency and massive flavour lend itself to many different dressing recipe concoctions.
Garlic clove: Just a boost of allium in the dressing.
Allspice: Adding a touch of warmth and nutmeg, clove, and cinnamon finishes.
Pearled farro, green kale, brown onion, butter beans, parsley, and dried sour cherries — tossed with a red wine vinegar, olive oil, garlic, and pomegranate molasses dressing for a rich, tangy, and beautifully textured salad.
Variations and Substitutions
Add protein: Marinated and baked tofu can make it vegan-friendly while adding protein.
For our non-vegan followers, add grilled or shredded chicken or flaked, grilled salmon.
Different greens: You can use baby spinach leaves instead of kale for a milder flavour. Try arugula for a peppery kick or just a mix of different leafy greens.
Additional grains: Love your grains and want to add more? You can add quinoa, barley for more chewy and nutty flavours or brown rice for a different texture.
Vegetables: Try adding roasted sweet potatoes, beets, or bell peppers to add a rich, caramelised flavour. If you prefer raw vegetables, cherry tomatoes, cucumbers, or shredded carrots add freshness and crunch.
Add nuts and seeds: Chopped walnuts, almonds, or pecans add crunch and richness. Pumpkin seeds or sunflower seeds provide extra texture and nutrition.
Butter bean alternatives: Use chickpeas, cannellini beans, black beans, or edamame beans.
Dried sour cherries substitutes: Dried cranberries, raisins, chopped dried apricots, or figs. Can also use fresh cranberry or pomegranate.
Pomegranate molasses replacement: Use balsamic glaze, honey, or maple syrup for a different sweet-tangy element.
This is the perfect fall salad with hearty greens and filling farro. Delicious! I am pinning to make again.
Instructions For The Best Farro Recipe
Cooking Farro For Salad
Rinse the farro thoroughly.
Place in a saucepan and add water and broth and bring to a boil and then simmer.
For pearled farro, boil for 10 to 20 minutes; for semi-pearled farro, 20 to 30 minutes; and for whole farro, up to 40 minutes.
If there is excess liquid after farro is cooked to al dente, discard.
Preparing The Rest of The Salad
Sauté sliced onions with olive oil until cooked through.
Remove kale leaves from the rib.
Add olive oil and massage the leaves for 5 minutes until soft.
Tear or chop into smaller pieces.
How to Make Pomegranate Molasses Dressing
In a small mixing bowl, add red wine vinegar and pomegranate molasses.
Drip in the olive oil and whisk as you go until it emulsifies.
Add garlic and allspice and mix until well combined.
How to Assemble the Salad
In a mixing bowl, add all the ingredients together.
Pour salad dressing on top.
Mix until well combined. Serve
Cook farro in vegetable broth, caramelise onion, and massage kale. Combine with butter beans, parsley, and dried sour cherries, then toss with the pomegranate molasses dressing. Serve warm or at room temperature.
How to Make This Salad Perfectly [Expert Tips]
Farro: For the best farro, get pearled for a faster cook and make sure you rinse it thoroughly to remove all the dirt and dust.
Like pasta, you want an al dente finish that is chewy but not hard. Test along the way to get the consistency you like.
Preparing kale: Yes, we are still massaging kale leaves, and yes, it is still a thing! It will help to break down the tough fibres, which are truly not pleasant to eat raw when it’s so tough. It also helps to reduce the bitterness.
We massage all our kale for salads such as our Purple Kale Millet Salad and Kale Salad with Avocado.
Emulsify dressing properly: When making the dressing, slowly whisk in the olive oil to ensure it emulsifies with the other ingredients, creating a smooth and cohesive dressing.
Combine while warm: Toss the cooked farro with the dressing while it’s still warm. Warm grains absorb the dressing better, ensuring every bite is flavourful.
Gently toss: Use gentle, folding motions to mix the salad to avoid crushing the beans and tearing the kale.
Use high-quality pomegranate molasses: It should taste syrupy and tart, not overly sweet.
The magic of this salad lies in contrast — chewy grains, creamy beans, and sweet-sour cherries tied together by the glossy tang of pomegranate molasses. It’s texture and flavour in perfect balance.
Frequently Asked Questions
No — farro is a wheat-based grain. Use quinoa or buckwheat for a gluten-free alternative.
Yes, you can eat farro cold. In fact, cold farro is often used in salads and grain bowls where it adds a hearty, chewy texture.
After cooking, let the farro cool to room temperature or chill it in the refrigerator before adding it to salads.
A summer farro salad is a refreshing and light salad that highlights the flavours and ingredients of the summer season.
It’s typically made with cooked farro combined with a variety of fresh, seasonal vegetables, fruits, and herbs, all dressed in a light vinaigrette.
Make with seasonal vegetables such as cherry tomatoes, cucumbers, bell peppers, and corn. These add crunch and freshness. Or add fruits like peaches, berries, or watermelon can add a touch of sweetness.
Yes, you can. Store the salad in an airtight container in the refrigerator to maintain freshness, until you’re ready to consume.
Store the dressing separately and toss it with the salad just before serving to keep the kale from becoming soggy.
Absolutely. Rinse and drain well before adding them to the salad.
At The Sidesmith, we specialise in salads and side dishes that celebrate flavour balance and global inspiration. This Farro Kale Salad was tested for harmony — nutty farro, sweet-sour cherries, caramelised onion, and that distinctive pomegranate molasses tang. It’s a modern, vegan dish that’s hearty, colourful, and deeply satisfying.
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Farro Kale Salad
Ingredients
Salad
- 1 cup farro, pearled
- 3 cup vegetable broth
- 1 brown onion, thinly sliced
- 2 tbsp olive oil, divided
- 6 stalks kale, green
- ½ cup flat leaf parsley, roughly chopped
- 1 can butter beans, (400g)
- 50 g dried sour cherries
Salad Dressing
- 1 tbsp red wine vinegar
- 1 tbsp pomegranate molasses
- 4 tbsp olive oil
- 1 garlic clove, minced
- 1 tsp allspice
Click on the toggle below for conversion to US Cooking Units.
Instructions
Salad
- Rinse the farro thoroughly.
- Place in a saucepan and add water and broth. Bring to a boil and then simmer. For pearled farro, boil for 10 to 20 minutes; for semi-pearled farro, 20 to 30 minutes; and for whole farro, up to 40 minutes. If there is excess liquid after farro is cooked to al dente, discard.
- Sauté sliced onions with olive oil until cooked through.
- Remove kale leaves from the rib. Add olive oil and massage the leaves for 5 minutes until soft. Tear or chop into smaller pieces.
Salad Dressing
- In a small mixing bowl, add red wine vinegar and pomegranate molasses.
- Drip in the olive oil and whisk as you go until it emulsifies.
- Add garlic and allspice and mix until well combined.
Assembly
- In a mixing bowl, add all the ingredients together
- Pour salad dressing on top
- Mix until well combined.
- Serve
Notes
- If you’d like to add protein, marinated and baked tofu can make it vegan-friendly while adding protein. For our non-vegan followers, add grilled or shredded chicken or flaked, grilled salmon.
- For some different greens, you can use baby spinach leaves instead of kale for a milder flavour. Try arugula for a peppery kick or just a mix of different leafy greens.
- Love your grains and want to add more? You can add quinoa, barley for more chewy and nutty flavours or brown rice for a different texture.
- For more vegetables, try adding roasted sweet potatoes, beets, or bell peppers to add a rich, caramelised flavour. If you prefer raw vegetables, cherry tomatoes, cucumbers, or shredded carrots add freshness and crunch.
- Need more crunch? Chopped walnuts, almonds, or pecans add crunch and richness. Pumpkin seeds or sunflower seeds provide extra texture and nutrition.
- For butter bean alternatives, use chickpeas, cannellini beans, black beans, or edamame beans.
- Dried sour cherry substitutes include dried cranberries, raisins, chopped dried apricots, or figs.
- For pomegranate molasses replacement, try balsamic glaze, honey, or maple syrup for a different sweet-tangy element.
Nutrition
*Disclaimer: Nutritional information provided is an estimate only and generated by an online calculator.
Hey there! We’re The Sidesmith!
Phenie
I tell the stories behind our recipes and capture the bits that make us human.
Sammy
I create delicious sides, often Asian-inspired. Easy for everyday meals or great for entertaining.
Amy
Love turning everyday salads and sides into fancy recipes jammed packed with flavour!
This is the perfect fall salad with hearty greens and filling faro. Delicious! I am pinning to make again.
Glad you enjoyed the recipe!
I really liked this farro salad, especially the sweet cherries in it. I used lacinato kale and it turned out great.
Great! Thanks for letting us the variation for the kale. Always good to know.
I have never made a salad with farro before but this was so good. Loved the combo of flavors and textures!
I made the farro kale salad, and it was fantastic! The farro added a great bite, and the kale made it feel so fresh. It’s perfect for a light and healthy meal.
All the ingredients in the recipe come together to make such a delicious and tasty salad. We all loved it at our home!
I adore farro AND dried cherries so I knew I had to make this salad. It was terrific and I’ll be making it again and again.
This is such a super tasty vegan salad! I loved the dressing!
This Farro kale salad looks perfect to make for Sunday brunch! I can’t wait to try it.
Farro Kale salad is delicious I love farro it is wholesome grain. This salad is really filling.
Finally, kale is actually good! I have never been able to get into kale, but you changed that with this recipe. Love it.
Just made the iced farro kale salad, and it’s so refreshing! The perfect balance of flavors and textures—definitely adding this to my regular meal rotation!