Easy Farro Salad with Spicy Peanut Dressing for a Healthy, Filling Meal

If you’re looking for a vibrant and filling salad that’s as nutritious as it is delicious, this easy Farro Salad with Spicy Peanut Dressing will quickly become a favorite. Inspired by a wholesome local health food store favorite, this recipe layers nutty, chewy farro with roasted sweet potatoes, crunchy fresh veggies, and a zesty, creamy peanut sauce that ties everything together with an Asian-inspired kick.

It’s perfect for meal prep, quick lunches, or a flavorful side dish that nourishes and satisfies.

Why You’ll Love This Farro Salad

This isn’t your everyday green salad — it’s a hearty, flavor-packed bowl with roasted sweet potatoes, protein-rich adzuki beans, shelled edamame, and shredded cabbage, all tossed together with a spicy peanut dressing that offers a delightful Asian-inspired twist. Farro is a wonderful whole grain rich in both protein and fiber, a fact supported by research from Harvard’s School of Public Health, making this salad satisfying and nutritious.

Plus, the peanut sauce has a perfect balance of sweet, tangy, and spicy that will keep you coming back for more. It’s also vegan, packed with plant-based protein, and ideal for meal prep or a quick, healthy lunch.

Ingredients You’ll Need for Farro Salad

Here are the fresh and pantry staples you’ll need: uncooked pearled farro, medium sweet potato, shredded red cabbage, shredded carrots, green onions, chopped fresh cilantro, shelled edamame (thawed if frozen), canned adzuki beans (or chickpeas), and roasted cashews. For the spicy peanut dressing: creamy peanut butter, fresh lime juice, low sodium soy sauce, pure maple syrup, toasted sesame oil, sriracha, and ground ginger.

These ingredients combine for a texture-rich and taste-exploding salad.

How to Make Farro Salad Step-by-Step

1. Cook the farro in boiling salted water according to package directions (usually about 15 minutes until tender but still chewy). Drain and set aside to cool.
2. Preheat your oven to 425°F (220°C). Dice the sweet potato into ½-inch pieces, toss with olive oil and salt, and roast for about 25 minutes until fork-tender and caramelized.
3. While the sweet potatoes roast, whisk together all the spicy peanut dressing ingredients in a small bowl until smooth. Add a tablespoon of warm water if it seems too thick.
4. In a large bowl, combine the cooked farro, roasted sweet potatoes, shredded cabbage, carrots, green onions, cilantro, edamame, adzuki beans, and roasted cashews.
5. Pour the dressing over the salad and toss thoroughly to coat every single bite.
6. Serve immediately or cover and chill for at least 30 minutes to let the flavors deepen. This salad holds well for meal prep and pairs wonderfully with a side of soft and fluffy vegan naan.

Expert Tips for the Best Farro Salad

• Don’t overcook the farro: Keep it tender but with a slight chew to add the perfect texture to the salad.
• Cool the sweet potatoes: Let the roasted sweet potatoes cool slightly before mixing to prevent the other ingredients from getting soggy.
• Use fresh lime juice: Fresh juice provides an authentic brightness and balance that bottled juice can’t match.
• Adjust the spice: Feel free to adjust the sriracha to your personal spice tolerance, or omit it entirely if you prefer a mild dressing.
• Add cashews last: For maximum crunch, sprinkle the roasted cashews on top just before serving.
• Make it ahead: Prepare the farro and roast the sweet potatoes in advance for quick and easy assembly later.

These simple tips will ensure your salad tastes fresh, balanced, and flavorful every time.

Ingredient Substitutions and Variations

This farro salad is versatile and can easily be adapted:

• Grains: Swap farro for quinoa, barley, or brown rice if you prefer.
• Beans: Use black-eyed peas, chickpeas, or lima beans instead of adzuki beans.
• Nut-Free: For a nut-free version, omit the cashews and replace the peanut butter with tahini or sunflower seed butter in the dressing.
• Veggies: Add fresh veggies like cucumber, bell peppers, or snap peas to boost crunch and color.
• Protein: For an extra protein boost, top the salad with some flavorful perfectly grilled tofu.
• Flavor: For a different flavor profile, try adding crushed red pepper flakes or fresh grated ginger to the dressing.

These substitutions allow flexibility for dietary needs and flavor preferences.

How to Store and Meal Prep Your Farro Salad

Store leftover salad in an airtight container in the fridge for up to 4-5 days. To keep textures fresh, it’s best to store the peanut dressing separately and add it just before eating.

This salad is perfect for meal prep — prepare the farro and roast sweet potatoes ahead of time, then assemble fresh servings as needed. It travels well for lunches on the go and is delicious served chilled or at room temperature.

Frequently Asked Questions About Farro Salad

Q: What is farro?

A: Farro is an ancient whole grain known for its chewy texture and nutty flavor. It’s high in fiber and protein, with numerous health benefits, making it a nutritious base for salads and grain bowls.

Q: Can I use farro in place of other grains?

A: Absolutely. Farro can substitute for rice, quinoa, or barley in many recipes for extra texture and nutrition.

Q: Can I make this salad without nuts?

A: Yes! Simply omit the cashews and substitute the peanut butter in the dressing with tahini or sunflower seed butter.

Q: Should I eat this salad warm or cold?

A: It’s best served chilled to allow the flavors to meld, but feel free to enjoy it warm if you prefer.

Q: How long does leftover farro salad last?

A: Stored in an airtight container in the refrigerator, it keeps well for up to 4-5 days.

Complete Farro Salad Recipe with Spicy Peanut Dressing

For the Salad:

• 1 cup uncooked pearled farro
• 1 medium sweet potato, diced
• 1 cup shredded red cabbage
• 1 cup shredded carrots
• 1/2 cup chopped green onions
• 1/2 cup chopped fresh cilantro
• 1/2 cup shelled edamame, thawed if frozen
• 1 (15 oz) can adzuki beans, drained and rinsed
• 1/3 cup roasted cashews

For the Spicy Peanut Dressing:

• 6 tablespoons creamy peanut butter
• 2 tablespoons fresh lime juice
• 3 tablespoons low sodium soy sauce
• 3 tablespoons pure maple syrup
• 1 teaspoon toasted sesame oil
• 1 teaspoon sriracha (adjust to taste)
• 1/4 teaspoon ground ginger

Instructions:

1. Bring 3 cups of salted water to a boil. Add the farro and simmer for about 15 minutes until tender but still chewy. Drain and cool.
2. Preheat the oven to 425°F. Toss the sweet potato cubes with olive oil and salt on a baking sheet. Roast for 25 minutes until tender and caramelized.
3. Whisk all dressing ingredients together until smooth, adding a tablespoon of warm water if needed to reach desired consistency.
4. In a large bowl, combine the cooked farro, roasted sweet potatoes, cabbage, carrots, onions, cilantro, edamame, and beans.
5. Pour the dressing over the salad and toss until everything is fully coated. Top with roasted cashews.
6. Chill before serving to allow flavors to meld, or serve immediately.

Conclusion

This Farro Salad with Spicy Peanut Dressing is an effortless way to enjoy a wholesome, filling, and flavorful vegan meal. Whether you’re meal prepping for the week or serving it fresh for lunch, it offers a delightful combination of textures and tastes along with the nutritional benefits of whole grains and colorful veggies.

If you enjoyed this recipe, check out our 30-minute roasted tomato pasta for another quick and satisfying meal. Try the substitutions and tips to make it your own and enjoy this vibrant dish all year round.