Oh, do I have a fall favorite to share with you! This Roasted Pumpkin and Farro Salad is the kind of dish that makes you feel nourished and satisfied without weighing you down. It’s my go-to when I want something hearty but still packed with fresh, wholesome ingredients. Trust me, the way the caramelized pumpkin pairs with the nutty farro? Absolute magic.
I first stumbled on this combo when I had a pile of pumpkins from the farmers’ market and zero idea what to do with them. After a few experiments (and a couple of failed attempts), I landed on this beauty. The feta adds a salty tang, the spinach gives it a fresh crunch, and those toasted pumpkin seeds? They’re the little surprise in every bite. It’s the kind of salad that’ll make you forget you’re eating something healthy—because it’s just that good.
Ingredients for Roasted Pumpkin and Farro Salad
Here’s everything you’ll need to make this cozy fall salad come together. I’m a stickler for measurements – it makes all the difference in getting that perfect balance of flavors!
- 1 small pumpkin (about 2 cups), peeled and cubed
- 1 cup uncooked farro
- 2 tbsp good olive oil (plus extra for drizzling)
- 1 tbsp honey (the real, sticky kind!)
- 1 tsp kosher salt
- ½ tsp freshly ground black pepper
- ¼ cup feta cheese, crumbled (go for the good stuff)
- 2 cups baby spinach (packed lightly)
- ¼ cup raw pumpkin seeds
- 2 tbsp balsamic vinegar (the thicker, the better)
How to Make Roasted Pumpkin and Farro Salad
Okay, let’s get cooking! This salad comes together in three simple steps, and I promise – each one is worth the little bit of effort. You’re going to love how the flavors and textures play together in the final dish.
Roast the Pumpkin
First things first – heat your oven to 400°F (that’s 200°C for my metric friends). While it’s warming up, toss those beautiful pumpkin cubes with olive oil, honey, salt, and pepper. Don’t be shy – get in there with your hands and make sure every piece is nicely coated. Spread them out on a baking sheet in a single layer – crowding leads to steaming, not roasting, and we want that gorgeous caramelization!
Roast for about 25 minutes, giving them a stir halfway through. You’ll know they’re done when the edges get slightly crisp and the honey makes them glisten. That caramelized sweetness is what takes this from “just pumpkin” to something magical.
Cook the Farro
While the pumpkin works its magic in the oven, let’s tackle the farro. Check your package instructions – cooking times can vary, but generally you’ll want to simmer it in plenty of salted water for about 25-30 minutes until it’s tender but still has a nice chew. Drain it well and let it cool slightly. Pro tip: spread it on a tray to cool faster if you’re in a hurry!
Assemble the Salad
Here’s where the magic happens! In a big bowl, gently combine the warm roasted pumpkin (with all those delicious pan juices), the farro, fresh spinach, and crumbled feta. The heat from the pumpkin and farro will just barely wilt the spinach – perfect! Top with those crunchy pumpkin seeds and a generous drizzle of balsamic vinegar.
The contrast is everything here – warm and cool, soft and crunchy, sweet and tangy. Give it one last gentle toss just before serving so every bite gets a little bit of everything. And don’t be surprised if people go back for seconds – this salad has that effect!
Why You’ll Love This Roasted Pumpkin and Farro Salad
This isn’t just another salad—it’s a meal that keeps you coming back for more. Here’s why it’s become my autumn obsession:
- Hearty satisfaction: The combo of roasted pumpkin and chewy farro makes it feel like comfort food while still being good for you.
- Flavor bomb: Sweet honey-roasted pumpkin against salty feta and tangy balsamic? Yes please!
- Super customizable: Throw in dried cranberries, swap spinach for arugula, add nuts—make it yours!
- Meal prep hero: It actually gets better as the flavors mingle in the fridge overnight.
Seriously, this roasted pumpkin and farro salad is autumn in a bowl—warm, nourishing, and packed with texture in every bite.
Ingredient Substitutions and Notes
Don’t stress if you’re missing something – this roasted pumpkin and farro salad is wonderfully adaptable! Here are my tested swaps and tricks:
- Farro alternatives: Quinoa works beautifully if you can’t find farro (just reduce cooking time to about 15 minutes). Brown rice or barley would also do the trick for a different chew.
- Vegan version: Skip the feta or use a dairy-free alternative (I like almond-based “feta”). Swap honey for maple syrup – it adds the same caramelized magic!
- Pumpkin swap: Butternut squash is practically identical in flavor and texture if pumpkins aren’t available.
- Seed allergies: Toasted walnuts or sunflower seeds make great pumpkin seed replacements.
- Spinach note: If making ahead, add spinach right before serving to keep it fresh and crisp.
The beauty of this recipe? It welcomes your personal touches while staying delicious every time!
Tips for Perfect Roasted Pumpkin and Farro Salad
After making this salad more times than I can count (and yes, learning from my mistakes!), here are my absolute can’t-skip tips for getting it just right every single time:
Cut those pumpkin cubes evenly
This might sound fussy, but trust me—uniform pumpkin pieces mean even roasting. I aim for 1-inch cubes, no bigger than that first knuckle on your thumb. Smaller pieces burn before they caramelize; bigger ones stay hard in the middle. And don’t throw away those odd-shaped end pieces! Those crispy, honey-glazed bits become the cook’s snack (my favorite part of prepping).
Toast your pumpkin seeds separately
Sure, you could sprinkle them raw, but toasting transforms them from bland to brilliant. I toss mine in a dry skillet over medium heat for just 2-3 minutes until they start popping and smelling nutty. Watch them like a hawk—they go from golden to burnt in seconds! Cool them completely before adding to the salad so they stay ultra-crunchy.
Drizzle the balsamic at the very end
Here’s my “aha!” moment—adding vinegar too early makes the spinach wilt into sad, soggy greens. Wait until right before serving to drizzle that gorgeous balsamic over everything. The warm pumpkin and farro will absorb just enough to marry the flavors without losing that perfect texture contrast. Pro tip: use a spoon to drizzle in spirals so every bite gets a hit of tang.
Let it sit (but not too long!)
This salad hits its sweet spot about 10 minutes after assembling—the farro soaks up the pumpkin juices, the spinach just barely softens, and the feta starts melting into creamy pockets. But leave it more than 30 minutes, and you lose that wonderful textural dance. My move? Prep everything ahead, then do the final toss when you’re ready to eat.
Serving Suggestions for Roasted Pumpkin and Farro Salad
This salad is so versatile—it can play different roles depending on what you’re craving! Here’s how I love to serve it:
- As a main dish: It’s plenty hearty on its own, but for extra protein, I’ll add some grilled chicken or pan-seared halloumi right on top.
- With crusty bread: A warm slice of sourdough or rosemary focaccia is perfect for soaking up those delicious balsamic juices at the bottom of the bowl.
- For brunch: Pair it with poached eggs—the runny yolks make the most incredible sauce!
- At potlucks: I double the recipe and serve it in a big wooden bowl—it always disappears fast!
Really, this roasted pumpkin and farro salad plays well with just about anything—trust your taste buds and have fun with it!
Storage and Reheating
Here’s the good news – this roasted pumpkin and farro salad actually gets better after a night in the fridge! The flavors meld beautifully, making it perfect for meal prep. But there are a few tricks to keep it at its best:
- Airtight is everything: Store in containers with tight-fitting lids – those balsamic juices can stain your fridge!
- 3-day freshness rule: It’ll keep wonderfully for up to 3 days, but the spinach will start to wilt after day 2 (I often add fresh spinach when packing leftovers).
- Reheating tip: If you prefer it warm, microwave just the pumpkin and farro components for 30-45 seconds, then add cold toppings.
- Texture rescue: If the farro dries out, sprinkle with a teaspoon of water before reheating – it’ll fluff right back up!
One warning – those crispy pumpkin seeds lose their crunch overnight. I always keep extra toasted seeds handy to sprinkle on right before eating revived leftovers!
Nutritional Information
Now, I’m no nutritionist, but I do love knowing what’s going into my body – especially when it tastes this good! Keep in mind these numbers are estimates (your pumpkin size and cheese crumbles may vary, after all). Here’s the delicious breakdown per generous serving:
- Calories: About 320 – hearty enough for a meal but won’t weigh you down
- Fat: 12g (only 3g saturated) – thank you, olive oil and those healthy pumpkin seeds!
- Protein: 9g – the farro and feta pack a nice plant-based punch
- Carbs: 45g with 6g fiber – that’s the good, slow-burning kind from whole grains and veggies
- Sugar: Just 8g (mostly from the pumpkin’s natural sweetness and that touch of honey)
- Sodium: Around 450mg – the feta does most of the work here, so go light if you’re watching salt
What I love most? This salad gives you a rainbow of nutrients – vitamin A from the pumpkin, iron from the spinach, and all those lovely whole grain benefits from the farro. Proof that healthy eating doesn’t have to mean boring eating!
Common Questions About Roasted Pumpkin and Farro Salad
I get asked about this recipe all the time – and I totally get it! When you find a dish you love, you want to make it work for your kitchen and your tastes. Here are the answers to the questions that pop up most often:
Can I use butternut squash instead of pumpkin?
Absolutely! Butternut squash is practically pumpkin’s twin in flavor and texture. I’ve used both interchangeably depending on what’s available at the market. Just peel and cube it the same way – you might need to roast it for 5 minutes less since butternut tends to soften faster.
Is farro gluten-free?
Ah, the great farro debate! Traditional farro does contain gluten (it’s an ancient wheat variety). For gluten-free friends, I recommend swapping in quinoa – it gives you that same satisfying chew. Just adjust cooking time to about 15 minutes instead of farro’s 25-30.
Can I make this salad ahead of time?
You bet! In fact, the flavors get even better after mingling overnight. Just hold off on adding the spinach and pumpkin seeds until you’re ready to serve – store them separately. The roasted pumpkin and farro can hang out together in the fridge for up to 3 days.
What’s the best way to reheat leftovers?
My favorite trick? Microwave just the pumpkin and farro portions for 30-45 seconds to take the chill off, then mix with fresh spinach and seeds. The contrast between warm and cool textures is magical! If it seems dry, sprinkle with a teaspoon of water before reheating.
Can I freeze this salad?
Honestly? I wouldn’t recommend it. The spinach turns to mush and the pumpkin loses its lovely texture. This roasted pumpkin and farro salad is really best enjoyed fresh or refrigerated for a few days. Trust me – it’s worth making in smaller batches more often!
35-Minute Roasted Pumpkin and Farro Salad – Irresistibly Delicious
A hearty and nutritious salad featuring roasted pumpkin and farro, perfect for a healthy meal.
- Prep Time: 15 mins
- Cook Time: 30 mins
- Total Time: 45 mins
- Yield: 4 servings 1x
- Category: Salad
- Method: Roasting
- Cuisine: Mediterranean
- Diet: Vegetarian
Ingredients
- 1 small pumpkin, peeled and cubed
- 1 cup farro
- 2 tbsp olive oil
- 1 tbsp honey
- 1 tsp salt
- 1/2 tsp black pepper
- 1/4 cup feta cheese, crumbled
- 2 cups baby spinach
- 1/4 cup pumpkin seeds
- 2 tbsp balsamic vinegar
Instructions
- Preheat oven to 200°C (400°F).
- Toss pumpkin cubes with olive oil, honey, salt, and pepper. Spread on a baking sheet and roast for 25 minutes.
- Cook farro according to package instructions, then drain and let cool.
- Combine roasted pumpkin, farro, spinach, and feta in a large bowl.
- Sprinkle pumpkin seeds on top and drizzle with balsamic vinegar.
- Toss gently and serve.
Notes
- You can substitute quinoa for farro if preferred.
- Add grilled chicken for extra protein.
- Store leftovers in an airtight container for up to 3 days.
Nutrition
- Serving Size: 1 bowl
- Calories: 320
- Sugar: 8g
- Sodium: 450mg
- Fat: 12g
- Saturated Fat: 3g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 6g
- Protein: 9g
- Cholesterol: 10mg
