Butternut Squash and Farro Salad with Blood Orange Vinaigrette: A Winter Delight

As the days grow shorter and the air turns crisp, our cravings shift to warm, comforting, and vibrant dishes that celebrate the flavors of the season. This Butternut Squash and Farro Salad with Blood Orange Vinaigrette perfectly embodies that feeling. It’s a hearty and healthy salad, packed with roasted butternut squash, chewy farro, crunchy pecans, tangy goat cheese (optional), and a bright, citrusy blood orange vinaigrette that ties it all together. This recipe is perfect for a weeknight dinner, a potluck gathering, or a festive holiday side dish.

## Why You’ll Love This Salad

* **Flavorful and Balanced:** The combination of sweet butternut squash, nutty farro, creamy goat cheese, and bright citrus creates a symphony of flavors that will tantalize your taste buds.
* **Healthy and Nutritious:** Packed with vitamins, minerals, and fiber, this salad is a nutritional powerhouse.
* **Easy to Make:** While it requires a few steps, the recipe is straightforward and easy to follow.
* **Versatile:** You can easily customize this salad to your liking by adding or substituting ingredients.
* **Perfect for Meal Prep:** This salad holds up well in the refrigerator, making it a great option for meal prepping.
* **Beautiful Presentation:** The vibrant colors of the butternut squash, blood oranges, and greens make this salad a visual feast.

## Ingredients You’ll Need

### For the Salad:

* **Butternut Squash:** 1 medium butternut squash, peeled, seeded, and cubed (about 4 cups)
* **Farro:** 1 cup farro, rinsed
* **Water or Broth:** 2 cups (for cooking the farro)
* **Pecans:** 1/2 cup pecan halves, toasted
* **Goat Cheese (Optional):** 4 ounces goat cheese, crumbled
* **Baby Spinach or Mixed Greens:** 5 ounces
* **Red Onion:** 1/4 cup, thinly sliced
* **Dried Cranberries:** 1/4 cup (optional, for added sweetness and chewiness)
* **Fresh Parsley:** 1/4 cup, chopped (for garnish)
* **Olive Oil:** 2 tablespoons, divided
* **Salt and Black Pepper:** To taste

### For the Blood Orange Vinaigrette:

* **Blood Orange Juice:** 1/4 cup, freshly squeezed
* **Blood Orange Zest:** 1 teaspoon
* **Olive Oil:** 1/4 cup
* **Dijon Mustard:** 1 teaspoon
* **Honey or Maple Syrup:** 1 teaspoon (optional, for added sweetness)
* **Salt and Black Pepper:** To taste

## Equipment

* Baking Sheet
* Large Pot or Saucepan
* Whisk
* Large Bowl
* Cutting Board
* Knife
* Measuring Cups and Spoons

## Step-by-Step Instructions

### 1. Prepare the Butternut Squash

* Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper.
* Peel, seed, and cube the butternut squash into approximately 1-inch pieces. This ensures even cooking.
* In a large bowl, toss the cubed butternut squash with 1 tablespoon of olive oil, salt, and black pepper. Make sure the squash is evenly coated.
* Spread the squash in a single layer on the prepared baking sheet. Avoid overcrowding the pan, as this will steam the squash instead of roasting it. If necessary, use two baking sheets.
* Roast for 20-25 minutes, or until the squash is tender and slightly caramelized, flipping halfway through. The edges should be nicely browned.
* Remove from the oven and let cool slightly.

### 2. Cook the Farro

* While the butternut squash is roasting, cook the farro. Rinse the farro under cold water in a fine-mesh sieve.
* In a medium pot or saucepan, combine the rinsed farro with 2 cups of water or broth (broth will add more flavor). Bring to a boil over high heat.
* Once boiling, reduce the heat to low, cover, and simmer for 25-30 minutes, or until the farro is tender and the liquid is absorbed. The farro should be chewy but not hard.
* Remove from heat and fluff with a fork. Let cool slightly.

### 3. Toast the Pecans

* While the farro is cooking, toast the pecans to enhance their nutty flavor. There are several ways to toast pecans:
* **Oven Method:** Preheat oven to 350°F (175°C). Spread the pecans in a single layer on a baking sheet. Toast for 5-7 minutes, or until fragrant and lightly browned. Watch carefully to prevent burning.
* **Stovetop Method:** Place the pecans in a dry skillet over medium heat. Cook, stirring frequently, for 3-5 minutes, or until fragrant and lightly browned. Again, watch carefully to prevent burning.
* Remove the toasted pecans from the oven or skillet and let cool slightly. Roughly chop them before adding them to the salad.

### 4. Make the Blood Orange Vinaigrette

* While the butternut squash, farro, and pecans are cooling, prepare the blood orange vinaigrette. This vinaigrette is what really elevates the salad with its bright, citrusy notes.
* In a small bowl, whisk together the blood orange juice, blood orange zest, olive oil, Dijon mustard, honey or maple syrup (if using), salt, and black pepper. Whisk until the vinaigrette is emulsified and well combined. Taste and adjust seasonings as needed. You may want to add a little more honey for sweetness or a pinch of salt for balance.

### 5. Assemble the Salad

* In a large bowl, combine the cooked farro, roasted butternut squash, baby spinach or mixed greens, thinly sliced red onion, and dried cranberries (if using).
* Pour the blood orange vinaigrette over the salad and toss gently to combine. Be careful not to overdress the salad, as this can make it soggy. You may not need to use all of the vinaigrette.
* Gently fold in the toasted pecans and crumbled goat cheese (if using).

### 6. Garnish and Serve

* Garnish the salad with chopped fresh parsley.
* Serve immediately or chill for later. This salad is delicious both warm and cold.

## Tips and Variations

* **Use Different Winter Squash:** If you don’t have butternut squash, you can substitute it with other winter squash varieties, such as acorn squash, kabocha squash, or honeynut squash. The cooking time may vary slightly depending on the squash variety.
* **Add Other Vegetables:** Feel free to add other roasted vegetables to the salad, such as Brussels sprouts, carrots, or sweet potatoes. Roasting them alongside the butternut squash will save you time.
* **Substitute Grains:** If you’re not a fan of farro, you can use other grains, such as quinoa, barley, or brown rice. Adjust the cooking time accordingly.
* **Try Different Nuts:** Instead of pecans, you can use walnuts, almonds, or pistachios. Make sure to toast them for the best flavor.
* **Vegan Option:** To make this salad vegan, simply omit the goat cheese and use maple syrup instead of honey in the vinaigrette.
* **Add Protein:** To make this salad a complete meal, add some grilled chicken, salmon, or chickpeas.
* **Make it Ahead:** You can prepare the individual components of this salad ahead of time and assemble it just before serving. The roasted butternut squash, cooked farro, and blood orange vinaigrette can all be stored in the refrigerator for up to 3 days.
* **Spice it up:** Add a pinch of red pepper flakes to the vinaigrette for a little heat.
* **Add seeds:** Sprinkle with pumpkin seeds or sunflower seeds for added crunch and nutrients.

## Serving Suggestions

This Butternut Squash and Farro Salad with Blood Orange Vinaigrette is a versatile dish that can be served in a variety of ways:

* **As a Side Dish:** Serve it alongside roasted chicken, pork, or fish.
* **As a Light Lunch:** Enjoy it on its own for a healthy and satisfying lunch.
* **As a Potluck Dish:** Bring it to your next potluck gathering. It’s sure to be a crowd-pleaser.
* **As a Holiday Side Dish:** Add it to your Thanksgiving or Christmas menu for a festive and flavorful addition.

## Nutritional Information (Approximate)

* Calories: 350-450 per serving (depending on ingredients and portion size)
* Fat: 15-25g
* Carbohydrates: 40-50g
* Protein: 8-12g
* Fiber: 8-10g

## Blood Orange Benefits

Blood oranges are not only visually stunning and delicious, but they also offer a range of health benefits:

* **Rich in Vitamin C:** Blood oranges are an excellent source of vitamin C, a powerful antioxidant that helps boost the immune system and protect against cell damage.
* **High in Antioxidants:** Blood oranges contain high levels of anthocyanins, the pigments that give them their distinctive red color. Anthocyanins are potent antioxidants that have been linked to a reduced risk of heart disease, cancer, and other chronic diseases.
* **Good Source of Fiber:** Blood oranges are a good source of dietary fiber, which helps promote digestive health, regulate blood sugar levels, and lower cholesterol.
* **May Improve Heart Health:** Studies have shown that blood orange juice can help lower blood pressure and improve cholesterol levels.
* **May Protect Against Cancer:** Some research suggests that the antioxidants in blood oranges may help protect against certain types of cancer.

## Farro Benefits

Farro is an ancient grain with a nutty flavor and chewy texture, offering numerous health benefits:

* **High in Fiber:** Farro is an excellent source of dietary fiber, which aids digestion, promotes satiety, and helps regulate blood sugar levels.
* **Good Source of Protein:** Farro provides a good amount of plant-based protein, essential for building and repairing tissues.
* **Rich in Minerals:** Farro is a good source of minerals such as magnesium, iron, and zinc, which are important for various bodily functions.
* **May Lower Cholesterol:** Studies have shown that consuming farro can help lower LDL (bad) cholesterol levels.
* **May Improve Blood Sugar Control:** The high fiber content of farro helps regulate blood sugar levels, making it a good choice for people with diabetes.

## Make the Most of Winter Produce

This Butternut Squash and Farro Salad with Blood Orange Vinaigrette is a celebration of winter produce. By using seasonal ingredients, you’re not only supporting local farmers but also enjoying the freshest and most flavorful ingredients possible. Embrace the bounty of winter and create dishes that warm your soul and nourish your body. This salad is a fantastic way to incorporate seasonal produce and enjoy all the health benefits it has to offer.

Enjoy this delightful and healthy salad! Let me know what you think in the comments below.