Cranberry Walnut Farro Salad — Flavor Meets Heart Health!
- Jennifer Lee Hubl
- Feb 18
- 2 min read
Updated: Mar 3
This sweet, nutty, and satisfying salad is perfect for meal prep or a fresh seasonal side. It’s loaded with ingredients that support long-term cardiovascular health.
Why Your Heart Loves It
Farro is a fiber-rich whole grain that supports healthy cholesterol and blood sugar control.
Walnuts provide plant-based omega-3 fats that help reduce inflammation and support arterial health.
Cranberries are packed with antioxidants that help combat oxidative stress.
Apples add fiber and polyphenols that support heart and gut health.
Healthy fats in the dressing help improve nutrient absorption and satiety.
Ingredients
1 cup uncooked farro
1 cup chopped walnuts
1 cup dried cranberries
2 tart apples (Granny Smith), chopped
Dressing
3 tbsp walnut oil
2 tbsp apple cider vinegar
1 tsp ground sage
¾ tsp thyme
2 tsp Worcestershire sauce
1 tsp Dijon mustard
¾ tsp Mediterranean sea salt
½ tsp black pepper
Nutritional Benefits of Each Ingredient
Farro
Farro is not just a grain; it's a powerhouse of nutrition. Its high fiber content helps regulate cholesterol levels and maintain stable blood sugar. This ancient grain is a fantastic choice for anyone looking to improve their heart health.
Walnuts
Walnuts are a fantastic source of omega-3 fatty acids. These healthy fats are essential for reducing inflammation in the body. Including walnuts in your diet can significantly benefit your cardiovascular system.
Cranberries
Cranberries are more than just a holiday staple. They are rich in antioxidants, which help fight oxidative stress. This can lead to better heart health and overall wellness.
Apples
An apple a day keeps the doctor away! Apples are loaded with fiber and polyphenols. These nutrients support both heart and gut health, making them a perfect addition to any meal.
How to Prepare the Salad
Cook the Farro: Start by cooking the farro according to package instructions. Once cooked, let it cool.
Mix the Ingredients: In a large bowl, combine the cooled farro, chopped walnuts, dried cranberries, and chopped apples.
Prepare the Dressing: In a separate bowl, whisk together the walnut oil, apple cider vinegar, ground sage, thyme, Worcestershire sauce, Dijon mustard, sea salt, and black pepper.
Combine: Pour the dressing over the salad mixture and toss until everything is well coated.
Chill: Let the salad sit in the refrigerator for at least 30 minutes before serving. This allows the flavors to meld beautifully.
Estimated Macros
(Recipe divided into ~6 servings)
Calories: ~420 kcal
Carbohydrates: ~63 g
Protein: ~6–7 g
Fat: ~18–19 g
Meal Prep and Storage Tips
This salad is perfect for meal prep! It keeps well in the refrigerator for up to three days. Just make sure to store it in an airtight container. The flavors only get better as it sits!
Conclusion
A perfect make-ahead salad that keeps you full, energized, and fueling your heart the right way. ❤️
For more heart-healthy recipes, check out Hubl Habit.
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