Sweet Potato, Lentil, and Avocado Farro Salad
This salad combines nutty farro, roasted sweet potatoes, protein-rich lentils, and creamy avocado, tossed in a light citrus-herb dressing. It’s filling, healthy, and bursting with textures and flavors — sweet, earthy, and refreshing all at once.
Time
Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes
️ Ingredients
For the Salad
1 cup farro, rinsed
1 medium sweet potato, peeled and cubed
1 cup cooked lentils (green or brown)
1 avocado, diced
1 small red onion, finely chopped
½ cup cherry tomatoes, halved
2 cups fresh arugula or spinach
2 tbsp olive oil
Salt & pepper, to taste
½ tsp smoked paprika or cumin (optional, for sweet potato)
For the Dressing
2 tbsp olive oil
1 tbsp lemon juice
1 tsp Dijon mustard
1 tsp maple syrup or honey
1 clove garlic, minced
Salt and black pepper, to taste
Instructions
Step 1: Cook the Farro
1. Boil 3 cups of water in a saucepan.
2. Add farro and a pinch of salt. Cook for 20–25 minutes, until tender but slightly chewy.
3. Drain and let cool slightly.
Step 2: Roast the Sweet Potato
1. Preheat oven to 200°C (400°F).
2. Toss sweet potato cubes with 1 tbsp olive oil, salt, pepper, and smoked paprika.
3. Spread on a baking tray and roast for 20–25 minutes, flipping halfway, until golden and tender.
Step 3: Prepare the Dressing
1. Whisk together olive oil, lemon juice, Dijon mustard, maple syrup, garlic, salt, and pepper.
2. Taste and adjust seasoning.
Step 4: Assemble the Salad
1. In a large bowl, combine cooked farro, lentils, roasted sweet potato, red onion, cherry tomatoes, and arugula/spinach.
2. Drizzle with the dressing and toss gently.
3. Add diced avocado on top.
Step 5: Serve
Serve immediately, or chill for 10–15 minutes for a slightly cold salad.
Optional garnish: fresh herbs like parsley or cilantro, a sprinkle of feta, or toasted pumpkin seeds for crunch.
Tips
Use pre-cooked or canned lentils to save time.
For extra flavor, add roasted red peppers, olives, or sun-dried tomatoes.
This salad keeps well for 1–2 days in the fridge, but add avocado fresh before serving.
Swap farro for quinoa, bulgur, or brown rice for variety.
Frequently asked questions FAQs
Q1: Can I make this vegan?
Yes — it’s naturally vegan; omit any optional feta.
Q2: Can I meal prep this salad?
Yes — store farro, lentils, and roasted sweet potato separately. Combine with avocado and dressing just before eating.
Q3: Can I add protein?
Yes — grilled chicken, salmon, or chickpeas make it a heartier bowl.
⚖️ Nutritional Information
Calories: 420 kcal
Protein: 14g
Carbs: 55g
Fat: 16g
Fiber: 11g