This winter kale salad with farro, Pecorino and dates is a colorful celebration of Mediterranean flavors and seasonal ingredients. Tender Tuscan kale, crunchy red cabbage and carrots, chewy farro, toasted almonds and sweet Medjool dates come together in a creamy lemon-Pecorino dressing.
Growing up in Northern Italy, seasonal vegetables, grains and simple, wholesome ingredients were always at the heart of our family table. This salad reflects that Mediterranean approach to eating, with an ingredient that brings back memories of another chapter of my life: dates.
During my years living in the Middle East, I developed a particular appreciation for dates and their versatility in both sweet and savory dishes. Here, their natural sweetness balances the slightly bitter greens and the salty, tangy Pecorino dressing.
Satisfying, nourishing and full of contrasting textures, this Mediterranean kale and farro salad makes a delicious vegetarian main course, a colorful side dish, or a beautiful addition to a Thanksgiving or winter holiday table.
WHY YOU WILL LOVE THIS WINTER KALE SALAD
- A delicious balance of flavors: Sweet dates, savory Pecorino, bright lemon and earthy vegetables complement one another beautifully.
- Wonderful textures: Tender kale, crunchy cabbage and carrots, chewy farro and toasted almonds make every bite interesting.
- Mediterranean-inspired: Made with seasonal vegetables, whole grains, nuts and extra-virgin olive oil.
- Versatile: Serve it as a vegetarian main course, alongside roasted meat or fish, or as part of a holiday spread.
- Perfect for entertaining: Most components can be prepared ahead and assembled shortly before serving.
WINTER KALE SALAD INGREDIENTS AND WHY THEY WORK
The beauty of this winter kale salad lies in combining simple ingredients with different flavors and textures.
For the salad
Tuscan kale: Also known as cavolo nero or Lacinato kale, it has a more delicate texture than curly kale. Massaging the leaves with a little olive oil and salt helps soften them, making them more pleasant to eat raw.
Red cabbage: Adds a beautiful purple color and a satisfying crunch. Its slightly peppery flavor complements the kale and balances the sweetness of the dates.
Carrots: Bring natural sweetness, freshness and vibrant color. Grating them allows them to blend beautifully with the other vegetables.
Farro: A traditional Italian grain with a pleasantly nutty flavor and chewy texture. Farro adds substance to the salad, making it satisfying enough to enjoy as a main course. It also holds its shape well after cooking. I recommend this brand as it is easy to find, and retain its chewiness.
Medjool dates: Their soft, caramel-like sweetness is the perfect contrast to the slightly bitter greens and salty Pecorino. Chop them into small pieces so their flavor is distributed throughout the salad. For this salad I picked a spicy version that if you live in New York you can find at Kalustyan’s, a specialty food since generations off Lexington Avenue.
Slivered almonds: Toasting the almonds enhances their nutty flavor and gives the salad an additional layer of crunch.
For the creamy lemon-Pecorino dressing
Extra-virgin olive oil: Provides richness and a smooth texture while bringing together the flavors of the dressing.
Pecorino Romano: A traditional Italian sheep’s milk cheese with a bold, salty and slightly sharp flavor. Finely grating it helps create a smoother dressing.
Fresh lemon juice and zest: Add brightness and acidity, balancing the richness of the cheese and olive oil.
Dijon mustard: Adds a subtle tang and helps emulsify the dressing, creating a creamy consistency without cream.
Water: Helps adjust the consistency so the dressing coats the salad without becoming too thick.
HOW TO MAKE KALE & FARRO SALAD
his Mediterranean farro salad comes together in a few simple steps.
1. Cook the farro
Bring a large pot of salted water to a boil. Add the farro and cook according to the package instructions, until tender but still pleasantly chewy.
Drain well and spread it on a plate or shallow tray to cool. This helps prevent the farro from becoming too soft or clumping together.
2. Prepare and massage the kale
Remove the tough central stems from the Tuscan kale and finely chop the leaves.
Place the kale in a large bowl with a small drizzle of extra-virgin olive oil and a pinch of salt. Gently massage the leaves with your hands for 1–2 minutes, until they soften slightly and become darker in color.
Tip: The goal is to tenderize the kale, not crush it. It should retain some texture.
3. Prepare the remaining vegetables
Finely shred the red cabbage and grate the carrots. Chop the pitted Medjool dates into small pieces.
4. Toast the almonds
Heat a small skillet over medium-low heat. Add the slivered almonds with a little olive oil and toast for 2–4 minutes, stirring frequently, until lightly golden and fragrant. Remove from the heat immediately and allow them to cool.
5. Make the creamy lemon-Pecorino dressing
Add the lemon juice, lemon zest, finely grated Pecorino and Dijon mustard to a small jar, along with a generous amount of olive oil as indicated in the recipe. Shake until the dressing becomes creamy and well combined. Add a little water to adjust the consistency. Season with freshly ground black pepper and salt, if needed.
Tip: Pecorino Romano is naturally salty, so always taste the dressing before adding extra salt.
6. Assemble the salad
In a large serving bowl, combine the massaged kale, cooled farro, shredded cabbage, grated carrots and chopped dates. Pour over the lemon-Pecorino dressing and toss gently until everything is evenly coated. Finish with the toasted almonds and serve. For a beautiful presentation, reserve a few almonds and chopped dates to scatter over the finished salad.
TIPS FOR THE BEST KALE AND FARRO SALAD
Choose Tuscan kale. Its texture and slightly milder flavor make it particularly suitable for raw salads.
Massage the kale. This simple step makes a noticeable difference in tenderness and helps the leaves absorb the dressing.
Don’t overcook the farro. It should remain pleasantly chewy. Overcooked farro can make the salad feel heavy and soft.
Cool the farro before assembling. Warm farro can soften the vegetables and affect their crunch.
Finely shred the vegetables. Thinly sliced cabbage and grated carrots make the salad easier to toss and ensure a good balance of ingredients in every bite.
Toast the almonds. This extra step enhances their flavor and creates a delicious contrast with the creamy dressing.
Dress shortly before serving. Although kale is sturdy, adding the dressing at the last minute preserves the freshness and crunch of the other vegetables.
SUBSTITUTIONS AND VARIATIONS
One of the reasons I love Mediterranean grain salads is their versatility. You can easily adapt this recipe according to the season or what you have available.
Try a different grain: Replace farro with quinoa or brown rice for a gluten-free version. Farro contains gluten.
Use another cheese: Substitute Pecorino with Parmesan for a milder flavor, or try crumbled goat cheese for a creamier variation.
Change the nuts: Walnuts or toasted pumpkin seeds work beautifully instead of almonds.
Add roasted vegetables: Roasted beets or pumpkin would make a delicious addition during the colder months.
Make it vegan: Omit the Pecorino and prepare a simple lemon, Dijon mustard and extra-virgin olive oil dressing instead.
Ingredients
For the Salad
- 6 cup Kale Tuscan
- 3 cup Red Cabbage Sliced thinly
- 1 ½ cup Carrots shredded
- ¾ cup Farro dry
- ½ cup Almond Slivered
- ½ cup Dates Medjol
For the Dressing
- 4 tbsp olive oil extra virgin
- ⅓ cup Pecorino Shredded
- 3 tbsp lemon juice
- 2 tsp lemon zest
- ¼ tbsp salt
- ¼ tbsp pepper black crushed
- 2 tsp Dijon mustard
- 1 tsp water
Instructions
To make the salad
- Start by putting a pot of water on the stove, bring it to boil. Add the farro, and cook it for 20 minutes or as long as indicated in the packaging instructions.
- The farro is ready when it is chewy to the bite. Drain it out in a colander and let it cool down.
- Remove the stalks from the kale, chop it and then place it in a bowl, adding some salt and a swirl of EVO. Massage it to soften it.
- Continue by peeling and shredding the carrots. Sliced the cabbage finely.
- Toast the almonds: put a small frying pan to the stove top, add 2 teaspoons of EVOO and let it warm up, addd then slivered almonds and toast them until golden brown. Sprinkle with salt and pepper.
- Mix up your dressing. Add the lemon zest and lemon juice to a blender, add the pecorino and start blending until the cheese has formed a paste. Add 3 teaspoons of water and the Dijon mustard and pulse again. Now add the olive oil until everything is combined and has the consistency of a creamy dressing.
- Assemble all the ingredients. Add farro, the cabbage, carrots to a bowl. Add the dates, the almonds. Drizzle over the dressing, toss it and serve it!
Nutrition
WHAT TO SERVE WITH KALE FARRO SALAD
- This salad is substantial enough to enjoy on its own as a vegetarian main course, particularly for lunch.
- For a more complete meal, serve it alongside roasted chicken, grilled fish or other Mediterranean-inspired dishes.
- It also makes a wonderful side dish for fall and winter gatherings. Its vibrant colors bring freshness to a Thanksgiving table, while the farro, dates and almonds complement roasted meats and seasonal vegetables.
- The recipe serves four as a main course or six as a side dish.
MAKE AHEAD AND STORAGE TIPS
- This farro salad is great for meal prep: Cook the farro, prepare the vegetables and make the dressing up to one day in advance. Store the components separately in airtight containers in the refrigerator.
- Toast the almonds ahead of time and keep them in an airtight container at room temperature once completely cooled.
- Assemble the salad and add the dressing shortly before serving.
- Once dressed, the salad is best enjoyed the same day for optimal texture. Leftovers can be refrigerated in an airtight container for up to two days, although the vegetables and almonds will gradually lose their crunch.
- I don’t recommend freezing the assembled salad, as the fresh vegetables will lose their texture when thawed.
FAQ
Do you need to massage kale for a salad?
I highly recommend it. Massaging raw kale with a little olive oil and salt helps soften its firm leaves and makes it more tender. This is especially helpful when preparing a salad with raw Tuscan kale.
What type of farro is best for salads?
Pearled or semi-pearled farro works particularly well because it cooks relatively quickly and retains a pleasant chewy texture. Cooking times vary, so follow the package instructions. I recommend this farro brand.
Can I use curly kale instead of Tuscan kale?
Yes. Curly kale works too, but its leaves tend to be firmer. Remove the tough stems, chop it finely and massage it thoroughly before adding the remaining ingredients.
Can I make this kale salad the day before?
You can prepare the components the day before, but I recommend storing the dressing and toasted almonds separately. Assemble everything shortly before serving for the best texture.
Is farro gluten-free?
No. Farro is a type of wheat and naturally contains gluten. For a gluten-free alternative, use quinoa or brown rice.
Can I serve this salad warm?
Yes. You can add the farro while it is still slightly warm for a comforting variation. However, allow it to cool a little first so the vegetables retain their crunch.
MORE ITALIAN FARRO RECIPES FOR YOU
End of Summer Farro Salad: a salad with garlic-sautéed eggplant and zucchini, fresh and sun-dried tomatoes, arugula and mozzarella, finished with herbs and balsamic dressing.
Farro Stuffed Tomatoes: Farro stuffed tomatoes are a classic Italian recipe that is filled with different layers of flavor: the nutty farro, the creamy Parmesan, the gooey mozzarella, the pulp of tomatoes, the fresh basil.
Pesto Tagliatelle Pasta with Kale and Walnut Pesto: Homemade spelt tagliatelle with sautéed mushrooms and a creamy kale walnut pesto. The nutty flavor of the spelt pairs beautifully with the earthy vegetables for a nourishing Italian pasta dish, ideal for the fall and winter.
Roasted Chicken Thighs with Fennel and Orange: a classic Italian dish ready in less than an hour that burst Sicilian flavors given from the oranges, the fennels and the herbs.
A COLORFUL MEDITERRANEAN SALAD FOR THE COLDER MONTHS
What I love most about this winter kale salad is how a few simple ingredients can create something so flavorful and satisfying.
The earthy farro, tender kale, crunchy vegetables, sweet dates and creamy lemon-Pecorino dressing bring together flavors inspired by my Italian roots and my years in the Middle East.
Whether you serve it for a weekday lunch or as part of a festive winter meal, I hope it brings a little Mediterranean sunshine to your table.
✨If you make this recipe, I’d love to hear how you enjoyed it! Leave a comment below or share your creation on Instagram and tag @Italian_Kitchen_Confessions.✨
