Name: Roasted Cauliflower and Farro Salad Recipe
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4
Cuisine: Mediterranean
Ingredients: For Roasted Cauliflower:; 2 lbs cauliflower; 2 tbsp extra-virgin olive oil; ¼ tsp red pepper flakes; ¼ tsp fine sea salt; For Garlicky Farro:; 1 cup uncooked farro; 2 tsp olive oil; 2 garlic cloves; ¼ tsp fine sea salt; 3 cups water; For Salad:; ⅓ cup kalamata olives; ¼ cup oil-packed sun-dried tomatoes; ½ cup crumbled feta; 1 tbsp lemon juice; black pepper; 1 avocado; 4 handfuls leafy greens

We've all heard the saying, 'Eat your vegetables,' but with this robust, flavorful salad, you'll want to do just that. Perfectly roasted cauliflower pairs beautifully with the hearty texture of farro, and the tangy addition of kalamata olives, sun-dried tomatoes, and feta. It's a salad that's not only satisfying but also packed with nutrients.

roasted-cauliflower-and-farro-salad-recipe

Photos of Roasted Cauliflower and Farro Salad Recipe

This recipe features a few ingredients that may not be in your everyday pantry, namely farro and kalamata olives. Farro is an ancient grain known for its nutty flavor and chewy texture, and you can generally find it in the grain or health food section of your supermarket. Kalamata olives, named for the city in Greece, are dark, oval-shaped olives known for their rich, fruity flavor. Look for them in the olive bar or canned olive section.

Roasted Cauliflower and Farro Salad Ingredients

Cauliflower: This versatile vegetable roasts up beautifully, and its mild flavor pairs well with a variety of other ingredients.

Olive oil: Used for roasting the cauliflower and cooking the farro.

Red pepper flakes: Adds a touch of heat to the roasted cauliflower.

Sea salt: Brings out the flavor of the cauliflower and farro.

Farro: An ancient grain with a nutty flavor and chewy texture.

Garlic: Adds depth of flavor to the farro.

Kalamata olives: These Greek olives add a briny, rich flavor to the salad.

Sun-dried tomatoes: Add a sweet, intense tomato flavor.

Feta: This tangy cheese adds a punch of flavor and creaminess.

Lemon juice: Brings a fresh, bright note to the salad.

Avocado: Adds creaminess and healthy fats.

Leafy greens: The base of the salad, add whatever you prefer or have on hand.

One reader, Creighton Crouch says:

This roasted cauliflower and farro salad recipe is a game-changer! The combination of tender cauliflower, chewy farro, and zesty lemon juice creates a burst of flavors. The addition of kalamata olives and feta adds a delightful tanginess. It's a wholesome and satisfying dish that's perfect for a healthy meal.

Creighton Crouch

Key Techniques for Making Roasted Cauliflower and Farro Salad

How to roast cauliflower: Toss cauliflower florets with olive oil, red pepper flakes, and salt, then roast in a preheated oven at 425 degrees F for 25 to 35 minutes, tossing halfway through, until tender and golden.

How to cook farro: In a saucepan, combine rinsed farro with water, bring to a boil, then simmer for 15 minutes for pearled farro or 25 to 40 minutes for unprocessed farro until tender but still chewy. Drain off excess water and mix in olive oil, garlic, and salt.

How to assemble the salad: Toss together the roasted cauliflower, cooked farro, olives, sun-dried tomatoes, feta, and lemon juice in a large serving bowl. Season with salt and pepper, then divide avocado and greens between four plates and top with the cauliflower and farro salad. Finish with a squeeze of lemon juice or drizzle of olive oil before serving.

How To Make Roasted Cauliflower and Farro Salad

Try your hand on a healthy, but super filling farro salad! It’s loaded with deliciously roasted cauliflower, feta, and creamy avocado.

Preparation: 15 minutes

Cooking: 30 minutes

Total: 45 minutes

Serves:

Ingredients

For Roasted Cauliflower:

2lbscauliflowercut into bite-sized florets
2tbspextra-virgin olive oil
¼tspred pepper flakesoptional
¼tspfine sea salt

For Garlicky Farro:

1cupuncooked farrorinsed
2tspolive oilextra-virgin
2garlic clovespressed or minced
¼tspfine sea salt
3cupswaterfor boiling

For Salad:

⅓cupKalamata olivespitted, rinsed, half sliced into small rounds and the rest halved lengthwise
¼cupoil-packed sun-dried tomatoesrinsed, roughly chopped
½cupcrumbled feta
1tbsplemon juiceabout ½ lemon, plus more for serving
black pepperfreshly ground, to taste
1avocadosliced into thin strips
4handfulsleafy greenslike spring greens, spinach, arugula or baby kale

Instructions

Roasted Cauliflower:

Preheat the oven to 425 degrees F.
Toss the cauliflower florets with the olive oil, red pepper flakes and salt, and arrange them in an even layer across the pan.
Roast for 25 to 35 minutes, tossing halfway, until the cauliflower is tender and deeply golden on the edges.

For Garlicky Farro:

In a medium saucepan, combine the rinsed farro with the water.
Bring the water to a boil, then reduce the heat to a gentle simmer.
Cook the farro for 15 minutes for pearled farros, or 25 to 40 minutes for unprocessed farro, until tender to the bite but still chewy.
Drain off the excess water and mix in the olive oil, garlic and salt. Set aside.

Salad:

In a large serving bowl, toss together the roasted cauliflower, cooked farro, olives, sun-dried tomatoes, feta and lemon juice.
Taste and season with additional salt and pepper.
Divide the avocado and greens between four dinner plates.
Top with a generous amount of the cauliflower and farro salad.
Finish the plates with an extra squeeze of lemon juice or drizzle of olive oil, serve, and enjoy!

Nutrition

Calories: 448.09kcal
Fat: 24.29g
Saturated Fat: 5.90g
Monounsaturated Fat: 14.12g
Polyunsaturated Fat: 2.85g
Carbohydrates: 51.01g
Fiber: 13.79g
Sugar: 8.54g
Protein: 15.09g
Cholesterol: 16.69mg
Sodium: 646.22mg
Calcium: 189.08mg
Potassium: 1243.66mg
Iron: 4.08mg
Vitamin A: 34.68µg
Vitamin C: 123.40mg

Helpful Technique Tip for Roasted Cauliflower and Farro Salad

When roasting the cauliflower, ensure that the florets are spread out evenly on the pan. Overcrowding the pan can cause the cauliflower to steam rather than roast, preventing it from achieving that desirable golden-brown color and rich, caramelized flavor. Also, tossing the cauliflower halfway through the cooking process ensures even roasting.

Time-Saving Tips for Preparing This Salad Recipe

Prep ahead: Chop vegetables and cook grains in advance to streamline the recipe process.

Multi-task: While the cauliflower is roasting, prepare the farro and assemble the salad ingredients to save time.

Substitute Ingredients For Roasted Cauliflower and Farro Salad Recipe

cauliflower - Substitute with broccoli: Broccoli has a similar texture and flavor profile to cauliflower, making it a great substitute in this recipe.
farro - Substitute with quinoa: Quinoa is a nutritious and gluten-free alternative to farro, and it adds a nutty flavor and chewy texture to the salad.
kalamata olives - Substitute with black olives: Black olives have a milder flavor compared to kalamata olives and can be used as a substitute in this recipe.
feta - Substitute with goat cheese: Goat cheese has a tangy flavor similar to feta and can be crumbled over the salad for a creamy and rich taste.
lemon juice - Substitute with white wine vinegar: White wine vinegar provides a tangy acidity similar to lemon juice and can be used to dress the salad.
leafy greens - Substitute with arugula: Arugula adds a peppery and slightly bitter flavor, which can be a great substitute for traditional leafy greens in the salad.

Best Way to Present Roasted Cauliflower and Farro Salad

Elevate the roasted cauliflower: Arrange the roasted cauliflower in a visually appealing manner, ensuring each floret is showcased beautifully.
Highlight the garlicky farro: Mold the farro into a neat, compact shape using a ring mold for a polished presentation.
Showcase the salad ingredients: Artfully arrange the kalamata olives, oil-packed sun-dried tomatoes, and crumbled feta to create an enticing display of flavors.
Incorporate vibrant greens: Integrate the leafy greens in a way that adds a pop of color and freshness to the dish, enhancing its visual appeal.
Garnish with avocado: Slice the avocado into thin, elegant segments and position them strategically to add a creamy and luxurious element to the plate.
Drizzle with lemon juice and olive oil: Use a delicate hand to drizzle the lemon juice and olive oil over the dish, adding a final touch of brightness and flavor.

Essential Kitchen Tools for Making This Salad

Oven: To roast the cauliflower at 425 degrees F.
Baking sheet: To arrange the cauliflower in an even layer for roasting.
Saucepan: To cook the farro with water.
Chef's knife: To cut the cauliflower into florets.
Cutting board: To provide a stable surface for cutting the cauliflower.
Large serving bowl: To toss together the salad ingredients.
Small bowl: To mix the olive oil, garlic, and salt for the farro.
Whisk: To mix the olive oil, garlic, and salt for the farro.
Strainer: To drain off the excess water from the cooked farro.
Measuring cups and spoons: To measure the ingredients accurately.
Tongs: To toss the cauliflower while roasting.
Spatula: To transfer the roasted cauliflower to the serving bowl.
Plates: To serve the salad.

Storing and Freezing Instructions for This Salad

To store leftover roasted cauliflower and farro salad, allow it to cool completely to room temperature before transferring it to an airtight container.
Refrigerate the salad for up to 3-4 days, ensuring that the container is sealed tightly to prevent any air from entering and causing the salad to spoil faster.
When ready to enjoy the leftovers, you can either serve the salad cold or reheat it gently in the microwave or on the stovetop until warmed through.
If you prefer to freeze the salad for longer storage, it's best to freeze the roasted cauliflower and farro separately, as the texture of the other ingredients may not hold up well to freezing and thawing.
To freeze the roasted cauliflower, place it in a freezer-safe container or resealable bag, removing as much air as possible before sealing. Label the container with the date and freeze for up to 2 months.
To freeze the farro, allow it to cool completely before transferring it to a freezer-safe container or resealable bag. Remove any excess air, label the container with the date, and freeze for up to 3 months.
When ready to use the frozen components, thaw them overnight in the refrigerator.
Reheat the roasted cauliflower in the oven at 350°F (175°C) for 10-15 minutes or until heated through and crispy.
Reheat the farro in the microwave or on the stovetop with a splash of water or olive oil until warmed through.
Assemble the salad by combining the reheated roasted cauliflower and farro with fresh kalamata olives, sun-dried tomatoes, feta, lemon juice, and seasonings, adjusting the flavors as needed before serving.

How To Reheat Leftover Roasted Cauliflower and Farro Salad

Preheat your oven to 350°F (175°C). Place the leftover roasted cauliflower and farro salad in an oven-safe dish and cover it with aluminum foil. Bake for about 15-20 minutes, or until the salad is heated through. This method helps to retain the texture and flavor of the roasted cauliflower and prevents it from becoming soggy.
If you prefer a quicker reheating method, you can use a microwave. Transfer the leftover salad to a microwave-safe bowl and cover it with a damp paper towel. Microwave on high for 1-2 minutes, stirring halfway through, until the salad is heated to your desired temperature. Be careful not to overheat the salad, as it may cause the cauliflower to become mushy.
For a crispy texture, you can reheat the roasted cauliflower separately from the farro salad. Spread the cauliflower on a baking sheet and place it under the broiler for 2-3 minutes, or until it becomes crispy again. Meanwhile, reheat the farro salad in the microwave or on the stovetop. Once the cauliflower is crispy, combine it with the warm farro salad and serve.
If you have a stovetop, you can reheat the leftover salad in a large skillet over medium heat. Add a small amount of olive oil or water to the pan to prevent sticking and help steam the salad. Stir the salad occasionally until it is heated through, about 5-7 minutes. This method allows you to easily control the temperature and moisture level of the salad while reheating.
For a cold salad option, simply remove the leftover roasted cauliflower and farro salad from the refrigerator and let it come to room temperature before serving. This method works well if you have added fresh ingredients like avocado or leafy greens to the salad, as they will maintain their texture and flavor without being heated.

Interesting Fact About Roasted Cauliflower and Farro Salad

The roasted cauliflower and farro salad recipe is a great source of fiber, vitamins, and minerals. It's a delicious and nutritious way to incorporate cauliflower and farro into your diet.

Is Making This Salad Recipe Cost-Effective?

This roasted cauliflower and farro salad recipe is quite cost-effective for a household. The main ingredients, cauliflower and farro, are affordable and nutritious. The addition of olives, sun-dried tomatoes, and feta cheese elevates the flavors without breaking the bank. The versatility of this dish also makes it a great choice for budget-conscious households. The approximate cost for a household of 4 people would be around $15-$20, making it a budget-friendly and satisfying meal. Overall Verdict: 9/10

Is This Salad Recipe Healthy or Unhealthy?

This roasted cauliflower and farro salad recipe is a nutritious and well-balanced meal. The cauliflower provides fiber, vitamins, and minerals, while the farro offers a good source of protein and complex carbohydrates. The inclusion of healthy fats from olive oil and avocado helps with nutrient absorption and satiety. Additionally, the leafy greens and sun-dried tomatoes contribute to the overall vitamin and antioxidant content of the dish.

However, there are a few areas where the recipe could be improved to make it even healthier:

Reduce the amount of feta cheese or opt for a lower-fat variety to decrease the saturated fat content
Include a larger portion of leafy greens to increase the fiber and nutrient density of the meal
Consider adding more variety of vegetables, such as roasted bell peppers or carrots, to enhance the color, texture, and nutritional value of the salad

To further elevate the health benefits of this recipe, you could:

Incorporate a lean protein source, such as grilled chicken or tofu, to make it a more complete meal
Experiment with different whole grains, like quinoa or brown rice, to provide a variety of nutrients and textures
Prepare a homemade dressing using heart-healthy oils, fresh herbs, and citrus juices to control the sodium content and add a burst of flavor

Editor's Opinion on This Roasted Cauliflower and Farro Salad

This roasted cauliflower and farro salad recipe is a delightful combination of flavors and textures. The roasted cauliflower adds a nutty and caramelized flavor, while the garlicky farro provides a hearty and chewy element. The addition of kalamata olives, sun-dried tomatoes, and feta cheese brings a briny and tangy contrast, and the avocado and leafy greens add a creamy and fresh component. The dish is well-balanced and satisfying, making it a versatile and nutritious option for any occasion.

Enhance Your Roasted Cauliflower and Farro Salad Recipe with These Unique Side Dishes:

Mashed Potatoes: Creamy mashed potatoes with a hint of garlic and chives, topped with a dollop of butter.

Grilled Asparagus: Tender asparagus spears grilled to perfection and drizzled with a balsamic glaze.

Roasted Brussels Sprouts: Crispy roasted Brussels sprouts tossed with a tangy honey mustard vinaigrette and sprinkled with toasted almonds.

Similar Salad Recipes to Try

Savory Stuffed Bell Peppers: Create a flavorful filling with ground turkey, quinoa, and a variety of vegetables to stuff inside bell peppers, then bake until tender and delicious.

Mango Coconut Chia Pudding: Combine ripe mango, coconut milk, and chia seeds to make a creamy and tropical dessert that's perfect for a healthy and satisfying treat.

Spicy Black Bean Soup: Simmer black beans with onions, garlic, and a blend of spices to create a hearty and warming soup that's perfect for a cozy night in.

Appetizer and Dessert Pairings for Roasted Cauliflower and Farro Salad

Appetizers:

Savory Stuffed Mushrooms: Impress your guests with these delectable bites filled with a savory mixture of herbs, cheese, and breadcrumbs. The earthy flavor of the mushrooms pairs perfectly with the rich and flavorful filling.

Crispy Zucchini Fritters: These crispy fritters are a delightful way to enjoy the fresh flavors of zucchini. The golden brown exterior gives way to a tender and flavorful interior, making them a perfect appetizer for any occasion.

Desserts:

Chocolate Mousse: Indulge in a rich and velvety chocolate mousse, topped with a dollop of whipped cream and a sprinkle of cocoa powder. The smooth and decadent texture will satisfy any sweet tooth.

Berry Parfait: Layer juicy mixed berries with creamy Greek yogurt and crunchy granola for a refreshing and light berry parfait. The combination of sweet and tart flavors creates a delightful treat that is perfect for any time of day.

Why trust this Roasted Cauliflower and Farro Salad Recipe:

This recipe offers a delightful combination of roasted cauliflower and farro, providing a satisfying and nutritious meal. The roasted cauliflower brings out a rich, caramelized flavor, while the garlicky farro adds a hearty and wholesome element. The addition of kalamata olives, oil-packed sun-dried tomatoes, and crumbled feta further enhances the dish with a burst of savory and tangy flavors. With the inclusion of avocado and leafy greens, this recipe offers a well-rounded and balanced meal that is both delicious and nourishing. Trust in the quality and taste of this recipe for a delightful dining experience.

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FAQ:

Can I use a different grain instead of farro?

Yes, you can substitute farro with other grains like quinoa, barley, or brown rice. Adjust the cooking time and liquid amount according to the specific grain's cooking instructions.

Can I make this salad ahead of time?

Absolutely! You can prepare the roasted cauliflower, farro, and other components ahead of time and assemble the salad just before serving. Store the components separately in airtight containers in the refrigerator.

Can I omit the feta to make this salad vegan?

Of course! You can omit the feta or replace it with a vegan cheese alternative to make the salad vegan-friendly while still maintaining its delicious flavors.

Can I add protein to this salad?

Certainly! You can add grilled chicken, chickpeas, or tofu to the salad to make it a more substantial and protein-packed meal.

Can I adjust the level of spiciness in the roasted cauliflower?

Absolutely! Feel free to adjust the amount of red pepper flakes to suit your preference for spiciness. You can also omit the red pepper flakes altogether if you prefer a milder flavor.