Citrus Herb Farro Kale Bowl (Printable Version)

Nutty farro meets crisp kale and fresh citrus in this wholesome grain bowl

# Ingredient List:

→ Grains

01 - 1 cup farro, rinsed
02 - 2 1/2 cups water
03 - 1/2 teaspoon salt

→ Vegetables & Greens

04 - 4 cups kale, stems removed and leaves chopped
05 - 1 cup cherry tomatoes, halved
06 - 1/2 small red onion, thinly sliced
07 - 1/2 cup cucumber, diced

→ Citrus & Herbs

08 - 1 orange, segmented and cut into bite-sized pieces
09 - 1 lemon (zest and juice)
10 - 1/4 cup fresh parsley, chopped
11 - 1/4 cup fresh mint, chopped

→ Dressing

12 - 3 tablespoons extra virgin olive oil
13 - 1 tablespoon honey or maple syrup
14 - 1 teaspoon Dijon mustard
15 - 1/2 teaspoon salt
16 - 1/4 teaspoon black pepper

→ Toppings

17 - 1/4 cup crumbled feta cheese (optional, omit for vegan)
18 - 1/4 cup toasted almonds or walnuts, chopped

# How to Make It:

01 - Combine farro, water, and 1/2 teaspoon salt in a medium saucepan. Bring to a boil, reduce heat, cover, and simmer for 25–30 minutes until farro is tender. Drain any excess water and let cool slightly.
02 - While the farro cooks, whisk together olive oil, lemon zest, lemon juice, honey (or maple syrup), Dijon mustard, salt, and black pepper in a small bowl until emulsified.
03 - Place chopped kale in a large salad bowl. Drizzle with a small amount of dressing and massage kale with your hands for 1–2 minutes until leaves are softened and darkened in color.
04 - Add cooked farro, cherry tomatoes, red onion, cucumber, orange segments, parsley, and mint to the kale. Pour over the remaining dressing and toss thoroughly to combine all ingredients.
05 - Taste and adjust seasoning with additional salt or pepper if needed. Top with crumbled feta and toasted nuts just before serving.

# Expert Advice:

01 -
  • The massage technique transforms tough, bitter kale into something silky and sweet
  • Farro keeps its satisfying texture even after sitting dressed for hours
  • Every forkful hits sweet, salty, tangy, and earthy notes
02 -
  • Massaging kale isnt just trendy, it chemically breaks down tough cellulose making it digestible and sweet
  • Let the farro cool before mixing or the warm grain will wilt your herbs and tomatoes
  • The dressing can be made a day ahead but hold back on the nuts until serving
03 -
  • Semi-pearled farro cooks in about 20 minutes while whole farro can take 45 minutes
  • The honey or maple in the dressing helps balance any bitter edge from hearty greens

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