This Beet and Kale Salad with Feta and Farro is a hearty, flavorful dish that's satisfying enough to serve as a full meal. Sweet roasted beets, tender farro, and salty feta cheese are tossed with a bright lemon Dijon dressing that gently softens the kale while keeping everything fresh and vibrant.
Kale salads are naturally hearty, but they can often feel a bit too heavy. Tossing shredded kale with a bright lemon vinaigrette helps soften the greens. And when those tender, flavorful greens are paired with roasted beets and briny feta cheese, you have a dish that's hearty enough for lunch or dinner, and sophisticated enough for a dinner party. The flavors balance incredibly well, with earthy roasted beets, tangy lemon dressing, creamy feta, and nutty farro. Perhaps the best part is how well the leftovers hold, making it perfect for meal-prep.
Why You'll Love This Recipe
- Hearty enough for dinner.
- Great make-ahead salad.
- Packed with fiber and protein.
- A balanced grain salad that actually eats like a meal.
- Works warm, room-temperature, or chilled.
- Perfect complement of flavors; sweet, tangy, salty.
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Ingredients that Matter
This beet and kale salad uses simple ingredients that balance sweet, tangy, and savory flavors. Here are the ingredients you'll need to make this recipe:
- Kale. You can use curly or lacinato kale. Be sure to remove the tough stems before thinly slicing the kale.
- Beets. Roasting beets concentrates flavors and prevents them from being watery. You can use any type of beet you'd like.
- Farro. This nutty ancient grain adds a satisfying chew and turns the salad into a hearty meal. According to the U.S. Department of Agriculture, farro is a good source of fiber and contains potassium, B vitamins, and more protein than wheat.
- Feta Cheese. Buy a block and crumble your own for the freshest taste. Feta cheese adds a pleasant salty, creamy contrast to sweet beets in this rustic kale and farro salad.
- Pumpkin Seeds. Pepitas, also called pumpkin seeds, provide a nice crunchy bite, plus they are nutrient-dense, rich in magnesium, iron, and antioxidants.
- Lemon Dijon Dressing. This recipe uses a homemade Lemon Dijon Dressing, which is made with lemon, Dijon mustard, maple syrup, Italian seasoning, parsley, salt, pepper, and extra-virgin olive oil.
See recipe card for quantities.
How to Make Beet and Kale Salad
This recipe comes together in about 45 minutes, but most of that time is hands-off. Here is how to make this recipe:
- Make the Dressing: To make the dressing, whisk together lemon zest and juice, Dijon mustard, maple syrup, Italian seasoning, salt, and pepper in a medium bowl. Slowly drizzle in extra-virgin olive oil while continuing to whisk. Add parsley.
- Prep the Kale: Remove the kale leaves from the tough stem. Roll leaves together tightly then thinly slice. Wash and dry well.
- Prep the Beets: Preheat oven to 375F and line a large rimmed baking sheet with parchment paper. Peel the beets (use a plastic cutting board to avoid stains) then cut into 1-inch pieces. Place on prepared baking sheet; drizzle with oil and sprinkle with salt and pepper.
- Roast Beets: Roast beets until slightly browned around the edges and a fork inserted into the center meets a little resistance, about 35 minutes. Remove from the oven and cool at room temperature for 5 minutes.
- Cook Farro: Bring a medium saucepan of water to a boil over high heat. Add farro and reduce heat to maintain a simmer. Cook until tender, about 30 minutes. Drain well and cool at room temperature for 5 minutes.
- Assemble Salad: To assemble salad, place kale in a large mixing bowl and pour on half the dressing. Toss well and allow to sit for 5 to 10 minutes. Add beets, farro, crumbled feta cheese, and pumpkin seeds. Toss well. Add more dressing, if desired, and serve with more feta cheese and pumpkin seeds.
Adam's Pro Tip
Kale is a nutritious and delicious veggie, but it can be quite chewy and tough when eaten raw. Break down the cell walls by either gently massaging the shredded kale for a few minutes or simply allow the acid in the vinaigrette to do the work for you. The longer kale sits in the dressing, the more tender it becomes. You can actually do this overnight, just toss the shredded kale with some of the dressing and store in an airtight container overnight.
Substitutions & Variations
This recipe can easily be adjusted based on dietary restrictions or flavor preferences. Here are some simple ways to tweak this recipe:
- Vegan & Dairy-Free - Leave out the feta cheese to make this recipe vegan and dairy-free. Try adding some nutritional yeast for a similar salty bite.
- Quinoa - To make this recipe gluten-free, you can swap out the farro for quinoa, which is also a very healthy, protein-packed ancient grain. Cook according to package instructions and cool slightly before adding to the salad.
- Arugula or Spinach - If you don't want to use kale, try making this salad with a 5-ounce container of baby spinach or arugula, like this Beet and Arugula Salad with Goat Cheese.
- Nuts - Add toasted almonds, walnuts, pistachios, or pecans for more crunch. You can use nuts in place of, or in addition to, the pumpkin seeds.
- Spiced Pepitas - If you love pumpkin seeds, try using these Chili Lime Pepitas.
- Cheese - If you don't want to use feta cheese, try swapping in crumbled goat cheese or shaved parmesan.
- More Protein - Consider adding more protein like shredded rotisserie chicken or sliced grilled chicken.
- Oranges - Oranges and beets go very well together. Consider adding some segments from an orange or two to this salad.
- Dressing - Experiment with a different dressing, like White Balsamic Vinaigrette, Basil Balsamic Vinaigrette, or Preserved Lemon Vinaigrette.
What to Serve with Kale and Farro Salad
This recipe works as a main dish or lunch, but you can also serve it as a side. This kale and farro salad pairs well with:
- Roast Chicken Leg Quarters
- Cherry Tomato Spaghetti
- Tender Braised Beef Shanks
- Cast Iron Chicken Breasts
- Mushroom and Leek Soup
- Cauliflower Lentil Soup
- Hearty Red Cabbage Soup
- Orzo Vegetable Soup
Storage & Make-Ahead
This kale salad makes excellent leftovers. In fact, I often make a double batch so my wife can take it to work throughout the week. Store leftovers in an airtight container in the fridge for up to 3 days. The longer it sits the better the flavors will meld.
Kale is one of the few greens that won't get too wilted after refrigerating. The hearty vegetable can stand up to being dressed for several days without wilting. However, if possible I recommend keeping the feta cheese separately as it can overpower the rest of the salad.
You can make the salad ahead of time by roasting the beets and cooking the farro up to 3 days ahead of time. Assemble the salad with the prepared ingredients and enjoy room temperature or cold.
FAQ
Massaging kale will help turn the sturdy leaves a bit more tender by breaking down the cell walls. However, you can achieve similar results by tossing the kale greens with a vinaigrette and resting at room temperature for at least 10 minutes.
Yes! Beet and kale salad tastes great as leftovers. You can store leftover salad in the fridge for up to 3 days, or roast the beets ahead of time and refrigerate until ready to use.
Farro, quinoa, bulgur, and wheat berries all work well with kale salads.
Beet skins are tough, even when roasted, so it's best to either peel the beet before or after roasting.
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Recipe
Beet and Kale Salad with Feta and Farro
- Total Time: 45 minutes
- Yield: 8 cups 1x
Description
This Beet and Kale Salad with Feta and Farro recipe is a hearty, flavorful meal that's packed with flavor and filling enough for a full meal. Sweet roasted beets, nutty tender farro, and salty feta cheese are tossed with a bright lemon Dijon dressing that softens the kale just enough while keeping everything fresh and vibrant. Â
Ingredients
Beet & Kale Salad
- 1 large beet (about 1 pound)
- 1 Tbsp. extra-virgin olive oil
- ¼ tsp. table salt
- ¼ tsp. black pepper
- ¾ cup farro
- 1 bunch kale
- â…“ cup crumbled feta cheese, plus more for garnish,
- â…“ cup pumpkin seeds (pepitas), plus more for garnish
- lemon dijon dressing
Lemon Dijon Dressing
- 1 lemon
- 1 tsp. Dijon mustard
- 1 pinch table salt
- 1 pinch black pepper
- 1 tsp. maple syrup or honey
- ¼ tsp. Italian seasoning or dried thyme
- ¼ cup extra-virgin olive oil
- 1 Tbsp. finely chopped fresh parsley, plus more for garnish
Instructions
Beet & Kale Salad
- To make the salad, preheat the oven to 375F and line a rimmed baking sheet with parchment paper.
- Peel beet and cut into 1-inch pieces. Place on prepared baking sheet and drizzle with 1 tablespoon oil and sprinkle with ¼ teaspoon each salt and pepper. Toss well to coat. Roast in oven until slightly browned on the edges and a fork inserted into the center meets a little resistance, about 35 minutes. Cool at room temperature for 5 minutes.
- Meanwhile, bring a medium saucepan of water to a boil over high heat. Add farro and reduce heat to maintain a low simmer. Cook until tender, about 30 minutes. Remove from heat, drain, and cool for 5 minutes at room temperature.Â
- Pull kale leaves off stems. Roll leaves together tightly then thinly slice. Wash and dry well. Add leaves to a large mixing bowl and add half the dressing. Toss well. Set aside for 10 minutes.
- Add beets, farro, feta cheese, and pumpkin seeds. Toss well to combine. Taste and add more dressing as needed. Serve with more feta, pumpkin seeds, and parsley.
Lemon Dijon Dressing
- To make the dressing, zest and juice half of the lemon and add to a medium mixing bowl. Add mustard, salt, pepper, maple syrup, and Italian seasoning and whisk well to combine. Slowly drizzle in oil whiling whisking constantly. Stir in parsley. Use immediately or store in an airtight container or mason jar in the refrigerator for up to 5 days.
Notes
- The beets and farro may be cooked up to 3 days ahead of time and stored in separate containers in the fridge.Â
- Leftover salad tastes better with time. Store leftovers in an airtight container for up to 3 days. Consider doubling the recipe for meal-prep.
- You can swap out the kale for arugula or baby spinach.
- Swap out the roasted beets for store-bought pre-cooked beets, if desired.
- Swap out farro for quinoa, if desired.
- Prep Time: 15 minutes
- Cook Time: 35 minutes
- Category: Salads
- Method: No Cook
- Cuisine: American
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