This Charred Kale and Farro Salad with Salmon is a hearty and nutritious dish packed with fiber, protein, and healthy fats. Made with charred kale, nutty farro, caramelized onions, pumpkin seeds, and baked salmon, this salad is both satisfying and flavorful. Topped with a simple lemon garlic dressing, it’s a delicious way to enjoy a well-balanced meal that is perfect for lunch or dinner.

Full Recipe: 

Ingredients

For the Salad:

• 1 cup dry farro, soaked overnight
• 6 large kale leaves, stems removed, torn into 1-inch pieces
• ½ onion, sliced
• ¼ cup pumpkin seeds
• ½ cup shaved parmesan
• 2 salmon fillets (6-8 oz each)
• Olive oil
• Salt and pepper, to taste

For the Dressing:

• 2 tablespoons olive oil
• 2 tablespoons lemon juice
• 1 garlic clove, minced
• ¼ teaspoon salt
• ¼ teaspoon black pepper
• Lemon wedges (optional, for serving)

Directions

Prepare the Farro:

1. The day before, soak 1 cup dry farro in a bowl of water (or kefir whey) and let sit overnight for at least 12 hours.
2. Drain and rinse the farro, then place in a saucepan with water, covering by 1 inch.
3. Bring to a boil over medium-high heat, then reduce to a simmer for 20 minutes until tender. Drain and set aside.

Cook the Salmon:

1. Preheat oven to 425°F (220°C).
2. Place salmon fillets on a greased baking sheet, drizzle with olive oil, and season with salt and pepper.
3. Bake for 6-10 minutes, depending on thickness, until salmon flakes easily with a fork.

Char the Kale and Onions:

1. Heat 1 tablespoon olive oil over medium-high heat in a large skillet.
2. Working in batches, add the kale and let it sit for 2-3 minutes until it starts to char. Repeat with remaining kale, adding more oil as needed. Set aside.
3. In the same skillet, add onion slices and cook for 2-3 minutes until charred and softened.

Assemble the Salad:

1. In a large bowl, toss the cooked farro with charred kale, charred onions, pumpkin seeds, and shaved parmesan.
2. In a small bowl, whisk together olive oil, lemon juice, minced garlic, salt, and black pepper to make the dressing.
3. Drizzle dressing over the salad and toss to coat.

Serve:

1. Divide the salad into bowls and top each with a salmon fillet.
2. Serve with lemon wedges on the side for an extra burst of flavor.

Nutrients (Per Serving – Approximate)

• Calories: 520 kcal
• Carbohydrates: 45g
• Protein: 38g
• Fat: 20g
• Saturated Fat: 4g
• Fiber: 6g
• Sugar: 3g
• Sodium: 450mg

Why Farro? A Nutritious Grain Option

Farro is an ancient whole grain that offers a variety of nutritional benefits. It is a great source of protein, fiber, and several important vitamins and minerals, including iron and magnesium. Farro is also known for its nutty flavor and chewy texture, making it a perfect addition to this salad.

The fiber content in farro is especially beneficial for digestive health, helping to maintain regular bowel movements and promote a healthy gut microbiome. Additionally, the protein in farro supports muscle repair and growth, making it an excellent choice for post-workout meals or for those looking to increase their protein intake from plant-based sources.

Farro is also a good source of complex carbohydrates, which provide steady, long-lasting energy without causing the blood sugar spikes associated with simple carbohydrates. This makes farro a perfect base for this salad, providing the necessary fuel to keep you feeling full and satisfied throughout the day.

Charred Kale: A Flavorful and Nutrient-Rich Green

Kale is known for its impressive nutrient profile, packed with vitamins A, K, and C, along with essential minerals such as calcium and potassium. These nutrients are critical for maintaining healthy bones, improving immune function, and supporting overall cellular health. By charring the kale, we enhance its natural flavor, adding a smoky depth to the vegetable, while still preserving its key nutritional benefits.

The charred texture gives the kale a crunchy yet tender feel, adding an interesting contrast to the creamy farro and flaky salmon. Kale is also rich in antioxidants, which help combat oxidative stress in the body and protect against chronic diseases. When combined with the heart-healthy fats from the salmon and olive oil, this salad becomes a powerhouse of nutrition, perfect for those looking to eat nutrient-dense foods that nourish the body and support overall wellness.

Salmon: A Protein Powerhouse with Omega-3s

Salmon is an excellent source of high-quality protein and omega-3 fatty acids, which are essential for brain health, heart health, and reducing inflammation in the body. Omega-3s are known for their ability to lower the risk of chronic diseases such as cardiovascular disease and arthritis. They also support cognitive function and can help boost mood and mental clarity.

Baked salmon is tender, flavorful, and pairs beautifully with the earthy flavors of farro and kale in this salad. The salmon’s rich texture provides a satisfying contrast to the crunchy kale and the chewy farro. Salmon also contains essential vitamins like vitamin D and B12, which play a crucial role in bone health, immune function, and energy production. Including salmon in your diet is an easy way to boost your protein intake while benefiting from its omega-3 content.

Caramelized Onions: Adding Depth and Sweetness

Caramelized onions are a key ingredient in this salad, adding a depth of flavor that enhances the entire dish. When onions are cooked slowly over low heat, their natural sugars are released, transforming them from sharp and pungent to sweet and savory. This sweetness pairs wonderfully with the charred kale and the nutty farro, balancing out the more bitter and earthy flavors in the salad.

Onions also contain beneficial compounds such as antioxidants and sulfur compounds that support heart health and help reduce inflammation. These compounds have been linked to a reduced risk of chronic diseases like cancer and cardiovascular disease. In addition to their nutritional benefits, caramelized onions bring an irresistible flavor to this salad that makes it stand out from other grain-based salads.

Pumpkin Seeds: Crunchy, Nutritious, and Flavorful

Pumpkin seeds, also known as pepitas, provide an extra crunch and nutritional boost to this salad. These small, flat seeds are packed with nutrients, including magnesium, iron, and zinc, all of which play important roles in maintaining a healthy body. Magnesium supports muscle and nerve function, while zinc is essential for immune health and wound healing.

Pumpkin seeds are also a good source of plant-based protein, making them a great addition to any vegan or vegetarian meal. They contain healthy fats, including omega-6 fatty acids, which help support heart health and reduce inflammation. The combination of their crunchy texture and slightly nutty flavor adds a delightful contrast to the other ingredients in the salad.

Lemon Garlic Dressing: A Simple and Bright Finishing Touch

The dressing for this Charred Kale and Farro Salad is a simple lemon garlic vinaigrette, made with olive oil, lemon juice, garlic, salt, and pepper. This dressing adds a zesty and refreshing flavor that ties together all the components of the salad. The acidity from the lemon juice helps to balance the richness of the salmon and the earthiness of the kale, creating a harmonious flavor profile.

Lemon juice is also rich in vitamin C, an antioxidant that supports the immune system, aids in collagen production, and helps the body absorb iron from plant-based sources like lentils and spinach. The garlic in the dressing adds not only flavor but also provides antibacterial and anti-inflammatory benefits that promote overall health. Olive oil, a heart-healthy fat, ties the dressing together, making it a flavorful and nutritious component of the salad.

A Balanced Meal: Fiber, Protein, and Healthy Fats

This Charred Kale and Farro Salad with Salmon is a well-balanced meal, providing a mix of fiber, protein, and healthy fats that promote satiety, support muscle repair, and improve overall health. The farro serves as a complex carbohydrate, providing energy without the sugar spikes associated with refined grains. The kale and caramelized onions deliver a rich array of vitamins and minerals, while the salmon offers a generous serving of high-quality protein and omega-3 fatty acids.

This salad is perfect for anyone looking for a filling yet light meal that supports a healthy lifestyle. It can be enjoyed as a satisfying lunch, a light dinner, or a meal prep option for the week ahead. The combination of flavors, textures, and nutrients makes this dish a truly delicious and nourishing choice.

Conclusion: A Flavorful and Nutrient-Dense Meal

The Charred Kale and Farro Salad with Salmon is a nourishing, flavorful, and satisfying dish that is perfect for any occasion. Whether you are looking for a quick weeknight dinner or a healthy lunch, this salad is sure to impress. The combination of nutrient-dense ingredients like farro, kale, salmon, and pumpkin seeds makes it a complete meal that is both filling and energizing.

With its rich flavors, vibrant colors, and diverse textures, this salad offers a balanced approach to healthy eating. It’s easy to make, full of heart-healthy fats, protein, fiber, and essential vitamins, and can be customized to suit your tastes or dietary needs. Try this recipe today and enjoy a wholesome, delicious meal that’s as good for your body as it is for your taste buds!