Roasted Brussels Sprouts, Pear & Farro Salad

Warm, fiber-rich farro tossed with caramelized Brussels sprouts, juicy pear, arugula, toasted almonds, and a light mustard–cider vinaigrette for a satisfying, low-glycemic meal.

Ingredients

  • Farro (dry) 2/3 cup (about 120 g)
  • Brussels Sprouts 300 g, trimmed and halved
  • Olive Oil 3 tsp, divided
  • Arugula or Baby Spinach 2 cups lightly packed
  • Pear 1 medium, ripe but firm, thinly sliced
  • Feta (reduced-fat if available) 40 g, crumbled
  • Sliced Almonds 2 tbsp
  • Fine Sea Salt and Black Pepper

Dressing: - Apple Cider Vinegar 1.5 tbsp - Dijon Mustard 1 tsp - Honey or Maple Syrup 1 tsp (optional) - Olive Oil 1 tsp - Finely Minced Shallot 1 tbsp - Pinch of Salt and Pepper - Optional: Fresh Thyme Leaves 1/2 tsp

Instructions

  1. Cook Farro

  2. Rinse farro, then simmer in salted water until tender, 20–25 minutes. Drain well and let steam-dry.

  3. Roast Brussels Sprouts

  4. Heat oven to 220°C. Toss sprouts with 2 tsp olive oil, salt, and pepper. Roast on a preheated tray 15–18 minutes, turning once, until deeply browned at the edges. Add thyme in the last 5 minutes if using.

  5. Toast Almonds

  6. In a dry pan over medium heat, toast sliced almonds 2–3 minutes until golden. Set aside.

  7. Make Dressing

  8. Whisk vinegar, Dijon, honey (if using), 1 tsp olive oil, shallot, salt, and pepper.

  9. Toss Salad

  10. In a large bowl, combine warm farro with half the dressing. Fold in arugula to gently wilt, add roasted sprouts and pear. Scatter feta and almonds over top and drizzle remaining dressing. Season to taste.

  11. Serve

  12. Serve warm or at room temperature.

Notes

  • Make it vegan: Skip feta and add 2 tbsp roasted pumpkin seeds for extra protein.
  • Glycemic support: Farro, Brussels sprouts, and pear fiber plus the cider vinegar help keep the glycemic response steady.
  • Prep tip: Keep pear slices for last; a splash of cider vinegar prevents browning.

Calories estimate

  • Approx. 450–500 kcal per serving (2 servings total)

oneliner: overhead shot of a warm farro salad with roasted brussels sprouts, thin pear slices, arugula, toasted almonds, and crumbled feta, lightly dressed, in a ceramic bowl with natural daylight and minimal styling