Kale Farro Salad with Creamy Apple Cider Walnut Vinaigrette

By Kristy Del Coro, MS, RDN, LDN (Culinary Nutrition Collaborative)
Total Time
20 Mins
Serves
4 + extra dressing
Serving Size
1 1/2 cups
Meal
Dinner Lunch
Course
Main Side

DESCRIPTION

This kale farro salad is a celebration of autumn, featuring a medley of seasonal ingredients. Toasted walnuts help make the vinaigrette creamy and add a delicious nutty flavor, a perfect balance to the sweet and acidic flavors. Raw apple and fennel add a refreshing crunch to compliment the other earthy ingredients.

Prep Time
15 Mins
Cook Time
5 Mins
Total Time
20 Mins
Calories
290
Total Fat
18
Saturated Fat
1.5
Trans Fat
0
Polyunsaturated Fat
14
Monounsaturated Fat
3
Cholesterol
0
Sodium
125
Carbohydrates
28
Dietary Fiber
6
Total Sugars
7
Added Sugars
1
Protein
6
Vitamin D
0 (0%DV)
Calcium
80 (6%DV)
Iron
1.6 (9%DV)
Potassium
420 (9%DV)

Ingredients

Apple Cider Walnut Vinaigrette (makes 1 1/2 cups):

  • 1 cup toasted shelled California walnuts*
  • 1/4 cup apple cider vinegar
  • 1/4 cup apple cider
  • 2 tablespoons maple syrup
  • 1/2 cup grape-seed oil (or walnut oil)
  • 1/2 teaspoon fine sea salt
  • Black pepper to taste
  • Additional apple cider or water (optional)

Salad

  • 3 packed cups chopped Tuscan kale
  • 1 1/2 cups cooked and cooled farro**
  • 1 cup diced red apple (Honeycomb, Gala, Fuji, or similar)
  • 1/2 cup small diced fennel
  • 1/2 cup toasted shelled walnuts, roughly chopped
  • 1/3 cup Apple Cider Walnut Vinaigrette, divided
  • Fine sea salt to taste
  • Black pepper to taste
  • 1/4 cup shredded parmesan cheese (optional)

Preparation

For Vinaigrette:

  1. Combine all ingredients into a high-speed blender and mix until the vinaigrette is smooth and creamy. Pause once to scrape down sides.
  2. Adjust consistency with additional apple cider or water as desired.

For Salad:

  1. Add kale to a large mixing bowl with 1 tablespoon of the Apple Cider Walnut Vinaigrette and a pinch of fine sea salt. Using your hands, gently massage the dressing into the greens to help tenderize the kale.
  2. Add remaining salad ingredients and toss to combine. Optional: reserve another tablespoon of the vinaigrette to drizzle on top after the salad is mixed.
  3. Divide evenly into bowls and drizzle with the reserved dressing if using.

Notes:

  1. * To toast walnuts: place shelled walnuts in 350F preheated oven (or dry skillet over medium-low heat). Toast for about 10 minutes or until walnuts start to brown.

    ** Prepare farro based on package directions. If package directions are not available, use a 1:3 ratio of farro to water (1 cup farro: 3 cups water). Combine farro and water in a pot with a pinch of salt and bring water to a boil. Once water comes to a boil, reduce to a simmer for about 20 minutes or until farro is tender and liquid is absorbed. If there is extra liquid, strain through fine mesh strainer.

Special Equipment:

  1. Blender