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?)
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
- Goat cheese
- 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.
Butternut Squash and Farro Salad
- 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
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 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.