One of the advantages of being in Italy is the fresh availability of seasonal organic vegetables, ideal for preparing a nourishing fall salad. I grew up in a family that embraces the classic Mediterranean diet, a variety of fresh and seasonal food, cereal, and grains. This fall salad is definitely an expression of a nourishing Mediterranean dish.
This fall salad combines grains such as farro with kale, crunchy apple, cabbage and carrots delivered fresh from an organic farm in Trentino. The addition of walnuts gives a nutty flavor to this salad, and the pecorino cheese adds some creaminess. The dressing is a tangy and simple apple cider vinaigrette with a fall twist given by the nutmeg.
Why you will love this dish
– Quick to make, you will be done in 30 minutes.
– Only 10 ingredients.
– It works as a main dish, but also as a side salad.
– It is packed with vitamins that are great to recharge you during the seasonal change.
– The bonus is that, like most of my recipes, is versatile so that you can create as many variations as you like ( below there are some of my suggestions).
Nourishing fall salad recipe ingredients
For this salad, you will need:
Kale: I recommend Tuscan Kale instead of the curly kale. It is better to “massage” the kale to be more tender to the bite.
Apples: they are in season, so consider including them in your salads as they give a sweet crunch.
Carrots: a great complement to kale and apple, carrots are root vegetables rich in vitamins and anti-oxidants.
Cabbage: with its earthier flavor, it is a a nutrient dense vegetable. It is rich in Vitamin C and contributes to reduce inflammation. With all this benefits, add it to any of your fall salad. It is always beneficial to eat the rainbow.
Farro: Farro is a Mediterranean grain and is very popular in Italy in soups and salads. It has a right balance of carbs, fiber and protein. This grain is also a good source of minerals such as potassium and magnesium, providing your body with a natural boost for the seasonal change. Farro also adds some chewiness and substance to the salad, maintaining its firmness without becoming soggy.
Walnuts: rich in healthy fats and anti-oxidants, they can be easily added to any salad to give a little bit of crunch. When you toast walnuts, you enhance their flavor and texture. Toasting walnuts (or any other kind of nuts) it is very simple, you can do it both on the stovetop or in the oven.
Pecorino: it is a sheep’s Italian cheese with a creamy and tangy flavor. It is excellent to add a savory touch to the fall salad. Its peppery note complements well the flavors of the greens and apple.
The dressing is a simple apple cider vinaigrette enriched with a dash of nutmeg for a fall-y twist.
How to make Nourishing Fall Salad with Kale, Apple and Carrots
To make this nourishing harvest salad that will taste very fall-ish, simply:
Start by preparing the farro. Put 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.
Wash and chop all your veggies and fruit. Start by removing 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. Cut the apple into thin slices. Slice thinly the red cabbage. Chop the walnuts and the parley. Shave the pecorino. Set them aside.
Mix up your dressing. Whisk together all the ingredients in a bowl.
Assemble all the ingredients. Add the cabbage, carrots, and apples to the bowl where you massaged the kale. Add the farro, the walnuts, and the pecorino shavings. Sprinkle the parsley on top. Drizzle over the dressing, toss it and serve it!
Substitutions and variations
This nourishing fall salad is an excellent option for vegetarians. To make this meal vegan, replace the cheese with a vegan option. For whom is gluten-intolerant, I suggest to sub the farro with brown rice or quinoa.
In terms of variations:
– You could add beets and use goat cheese instead of pecorino.
– Another option would be to add some white cabbage, remove the pecorino and add some lemon to the dressing. Some pumpkin seeds would be great instead of the walnuts.
More salads ideas
Pesto Salad with Shrimp and Mixed Grains.
Gorgonzola, Pear, and Chicken Salad with Hazelnut and Balsamic Glaze
Serving suggestions
This is a great recipe to serve and enjoy as a salad or main course. A smaller portion would be a perfect fall side salad. The nourishing fall salad is also a crowd-pleaser: consider to serve it for thanksgiving, as a side dish or as a mini-pot appetizer.
Storing suggestions
You can store this salad in the refrigerator for 2 days. If you make it ahead, add the apple as last to avoid them to turn black. I also recommend adding walnuts, cheese, and dressing at last.
Ingredients
For the Salad
- 4 cup Kale Tuscan
- 2 cup Red Cabbage Sliced thinly
- 1½ cup Carrots shredded
- 1 cup Apple cut in slices
- 1 cup Farro dry
- ½ cup Walnuts
- 1 cup Pecorino Shredded
- 2 tbsp chives chopped
For the Dressing
- 3 tbsp olive oil extra virgin
- 1 tbsp vinegar apple cider
- ¼ tbsp salt
- ¼ tbsp pepper black crushed
- ¼ tbsp nutmeg
- 1 tsp honey
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. Cut the apple into thin slices. Chop the parsley.
- Chop the walnuts and shave the pecorino. Set them aside.
Prepare the dressing
- In a bowl or mason jar, add the salt, pepper, nutmeg, apple cider vinegar and EVOO. Whisk them together.
- Add the cabbage, carrots, and apples to the bowl where you massaged the kale. Add the farro, the walnuts, and the pecorino shavings. Sprinkle the parsley on top. Drizzle over the dressing, toss it and serve it!
Nutrition
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