Vegan Harvest Salad
I made this recently in partnership with Inwood Gourmet for her last Vegan Sunday event and I absolutely love it. Salads aren’t normally my thing, but this one is quick and easy to make and HEARTY to boot. So there are four key ingredients that make this salad so vibrant, nourishing and seasonal!
Sweet potatoes are a fantastic source of Fiber, Vitamin A (beta carotene), C and Manganese. They’re a great tool to help crowd out refined carbohydrates, stabilize blood sugar, optimize cognitive function, enhance your immune system and help manage inflammation in the body. This is one of my favorite foods of all time and I eat them regularly!
Apples are the quintessential fall fruit and this variety is my favorite. Apples are one of the best high fiber foods, which helps regulate digestion. They’re also high in antioxidants, which fight free radicals and improve gut health, fight disease (cancer, heart disease) and promote bone health. Apples are known to contain quercetin, which is known to be an anti-inflammatory compound specifically linked to prostate cancer prevention. It’s also a great source of Vitamin C. Buy organic whenever possible!
This is my FAVORITE cruciferous vegetable, particularly known for its cancer fighting benefits. This is a high nutrient, low calorie food and has tremendous health benefits. In this recipe I shaved the brussels sprouts, but my favorite preparation is roasted or sautéed. These are high in antioxidants and phytonutrients, which protect against oxidative stress and DNA-mutation. They’re also a great source of Vitamin K (for bone health), potassium, folate and anti-inflammatory compounds. Finally, this is yet another wonderful food for the digestive system and gut health.
High in fiber to curb cravings and keep you full, protein and Vitamin B3 Niacin, which is important for metabolic health. It’s also a good source of magnesium, iron and zinc which many plant-based eaters may need to beef up on for energy and cellular health. I love this grain! It is not gluten free, so be aware of that. Best for digestion when soaked overnight, or sprouted (if not using the quick cooking kind).
So, without further ado…this beautiful salad:
Vegan Harvest Salad
// Ingredients //
2/3 cup farro, rinsed (I used quick cooking to save time)
1 lb. sweet potatoes (approx. 2 large), cut into 1/2'' cubes
1/4 a medium red onion, sliced thin
a few glugs of extra virgin olive oil
sea salt + pepper
2 large apples, diced (I love honeycrisp)
6-8 cups mixed greens (I used kale, arugula and shaved brussels sprouts)
1/4 cup lemon juice
1-2 tsp. dijon mustard
1/3 cup extra virgin olive oil
pinch of salt and pepper
// Create //
Preheat the oven to 400'. Put the sweet potatoes and sliced onion on a baking sheet, coating with olive oil and a pinch of salt and pepper. Bake for about 25 minutes or until golden, flipping halfway.
2. While the potatoes are roasting, toast the farro with a tbsp of olive oil in a pot for two minutes on medium heat. Add water (or broth) according to the directions on your package (will be different depending on if it's quick cook or not). Bring to a boil and return to a simmer for the duration directed on the package. Cook until the farro is al dente and drain any remaining water. Set aside.
3. Make the dressing. In a small bowl, whisk together the olive oil, mustard, lemon juice and a pinch of salt and pepper.
4. Put the mixed greens in a large serving bowl. If using shaved brussels sprouts, chop them so they're super fine! Lightly coat with the dressing and massage into the greens. Mix in the farro, sweet potatoes and onion, apple and parsley. Season with salt/pepper to taste. Serve immediately.
Let me know what you think! You can feel free to add shredded avocado, chicken, chickpeas, nuts, shaved pecorino, goat cheese, or anything else you desire!