Farro-Sunchoke Lunch Salad with Toasted Sunflower Seeds Recipe - Vegetarian Times

Farro-Sunchoke Lunch Salad with Toasted Sunflower Seeds

Farro-Sunchoke Lunch Salad with Toasted Sunflower Seeds

Farro is an Italian whole-wheat kernel with a chewy texture and nutty flavor that pairs well with slightly sweet sunchokes.

  • 6Servings


  • 3/4 cup uncooked farro
  • 3/4 lb. small unpeeled sunchokes, scrubbed and cut into small chunks (3 cups)
  • 2 Tbs. raw sunflower seeds
  • 2 1/2 Tbs. balsamic vinegar
  • 1 Tbs. Dijon mustard
  • 1 1/2 Tbs. olive oil
  • 4 cups baby spinach leaves
  • 2 green onions, thinly sliced


1. Place 2 1/2 cups water in medium saucepan, and bring to a boil. Add farro, reduce heat to medium-low, and simmer, partially covered, 30 minutes. Stir in half of sunchokes, and simmer, partially covered, 10 minutes more. Remove from heat, stir in remaining sunchokes, cover, and let stand 5 minutes. Transfer to salad bowl to cool completely.

2. Toast sunflower seeds in small dry skillet over medium-low heat 5 minutes, or until lightly browned and nutty, shaking often to prevent scorching. Transfer to plate to cool.

3. Whisk together vinegar and mustard in bowl. Whisk in oil until emulsified, and season with salt and pepper, if desired.

4. Toss together farro mixture, spinach, and green onions. Add dressing, and toss to coat. Season with salt and pepper, if desired, and top with sunflower seeds.

Nutrition Information

  • Calories: 190
  • Carbohydrate Content: 31 g
  • Fat Content: 5 g
  • Fiber Content: 5 g
  • Protein Content: 5 g
  • Saturated Fat Content: 0.5 g
  • Sodium Content: 91 mg
  • Sugar Content: 7 g