This butternut squash and farro salad is perfect for fall. It combines arugula, butternut squash, farro, grapes, goat cheese, cinnamon, pecans, and is drizzled with a maple lemon vinaigrette.
This is the second butternut squash salad I've posted in the past two weeks but I can't help it! I'm having a butternut squash moment and I just can't stop. And why should I? Butternut squash is delicious and nutritious, and one of my favorite fall vegetables.
Butternut Squash Nutrition Benefits
(AKA Why is Butternut Squash Healthy?)
Fiber
Butternut squash is an excellent source of fiber. 1 cup provides 7 grams of fiber (1). Since it is recommended to consume about 25-34 grams of fiber per day, that means that 1 cup of butternut squash can help you meet up to 28% of your fiber needs (2).
Fiber is important for so many reasons and I go into it in more detail here. Basically, fiber:
- Promotes healthy digestion
- Maintains a healthy microbiome
- May lower blood cholesterol
- Helps stabilize blood sugar
- Is satiating and can help keep you feel full longer
Vitamins, Minerals, and Antioxidants
Butternut squash is high in vitamins A, C, and E. In fact, 1 cup of butternut squash provides over 400% of the Reference Daily Intake (RDI) for vitamin A! It comes in the form of beta-carotene, which your body converts into vitamin A (3).
Vitamins A, C, and E are all considered antioxidants and can protect your body against free radicals. Antioxidants may also provide protective health benefits against cancer and heart disease.
Butternut Squash and Farro Salad Ingredients
- Butternut squash
- Farro
- Arugula
- Grapes
- Goat cheese
- Pecans
- Maple lemon vinaigrette
How to Roast Butternut Squash
Time needed: 40 minutes.
Butternut squash has become a game-changing staple in my fall cooking. I'm not going to lie and say that I automatically knew how to roast it, though, so I figured it would be helpful to share how I roast butternut squash so that you can quickly become an expert!
- Preheat oven to 400 degrees Fahrenheit.
Line a baking sheet with parchment paper.
- Wash and peel the squash.
There are two ways to do this: with a vegetable peeler or a very sharp knife. Try them both out and choose what works best for you. I honestly like both methods and alternate depending on my mood.
Either way, please be very careful. Butternut squash has a a very tough skin so it makes it difficult to peel. - Chop the squash.
Cut the squash in half lengthwise. With a large spoon, scoop out the seeds. Chop the rest of the squash into 1-inch cubes.
- Season the squash.
In a large bowl, add chopped squash, olive oil, maple syrup, cinnamon, and salt. Mix well.
- Roast the squash.
Lay out the butternut squash in one layer on the baking sheet. Make sure not to overcrowd the sqash. If it seems crowded, it's better to use two baking sheets.
Roast in the oven for 15 minutes. Take out of the oven and flip them over. Roast for another 15-20 minutes.
If you love this salad recipe, try my butternut squash kale salad or peach avocado salad next!
Butternut Squash and Farro Salad
Ingredients
- 1 small butternut squash, peeled and chopped into 1-inch cubes
- 1 tbsp extra virgin olive oil
- 1 tbsp maple syrup
- 1 tsp cinnamon
- 1 tsp salt
- ½ cup farro
- 1 tbsp rosemary, chopped
- 4 cups arugula
- 1 cup grapes, halved length-wise
- 2 oz goat cheese, crumbled
- 2 tbsp pecans, roughly chopped
Maple Lemon Vinaigrette
- 1 tbsp extra virgin olive oil
- 1 tbsp lemon juice
- 1 tsp balsamic vinegar
- 1 tsp maple syrup
Instructions
Roast butternut squash.
- Preheat the oven to 400 degrees Fahrenheit. Line a baking sheet with parchment paper.
- In a large bowl, add chopped squash, olive oil, maple syrup, cinnamon, and salt. Mix well.
- Lay out the butternut squash in one layer on the baking sheet.
- Roast in the oven for 15 minutes. Take out of the oven and flip over the squash. Roast for another 15-20 minutes. Let the squash cool while you prepare the rest of the salad.
Cook Farro
- Cook the farro per package instructions. I use the Trader Joe's 10 Minute Farro and it saves so much time. Let it cool. Mix in chopped rosemary.
Prepare the Maple Lemon Vinaigrette
- In a small bowl, combine olive oil, lemon juice, balsamic vinaigrette, maple syrup, and stir.
- Pour half of the dressing on the farro and mix to combine.
Assemble the salad.
- In a large bowl, combine arugula, 2 cups of butternut squash, ½ cup of farro, grapes, goat cheese, and pecans.
- Drizzle the vinaigrette and mix to combine.
Carina says
Delicious looking salad, Butternut Squash is a great vegetable. I like the addtion of the grapes and pecans, it all sounds really delicious.
Amanda says
What a delicious salad! I love the vibrant colors, and the flavors are perfect for fall. I definitely plan on serving this again next week for Thanksgiving. Thanks for sharing!
Colleen says
Everything about this salad is perfect for fall. Farro is so good in hearty fall salads, and this one would make a meal in itself. I plan to make it for taking along for work and school lunches. Thanks for sharing!
Deborah says
Yippee, if I leave out the goat cheese this is vegan. I happen to have all the other ingredients, including a butternut squash, in my kitchen. Gonna make for Turkey-less day!
Stine Mari says
Oh how delicious! I love the added grapes and goat cheese, such a perfect pairing with the butternut squash!
Jacqui Debono says
Goat's cheese with something sweet and tangy is always good! I just bought faro, so will have to get the goat's cheese now to try this out!
Emily says
This salad is so unique! I love the combo of butternut squash and farro (an ingredient I often forget about but actually love!)
Cathleen @ A Taste of Madness says
It's that season again!! I love when Brussels sprouts are in season. They are seriously one of my favourite foods!!
Kari Heron Morrison | Chef and Steward says
I love a good salad and this is definitely a hearty one that all of us will enjoy as we eat a lot of salads in our house
Jenni LeBaron says
I love the ingredients in this butternut squash and farro salad. The bit of maple syrup really sweetens everything up and I love the textures in this!
Geetanjali Tung says
Amazing combo! Looks delicious and refreshing as well! I love butternut squash. I am sure my family will love it. Will try soon. Thanks!
Nicole says
What a delicious vegetarian salad. Love that vinaigrette too!