RECIPE: Kale, Farro, and Sweet Potato Salad with Sunflower Seeds - CulinArt Group

Eat Well Blog

RECIPE: Kale, Farro, and Sweet Potato Salad with Sunflower Seeds

In honor of National Nutrition Month, we are also highlighting the health and nutritional benefits of the Mediterranean Diet with the theme: “Make Every Day Mediterranean.” If you are looking for a way to include all of the Mediterranean Diet components – whole grains, fruits, vegetables, heart healthy fats, beans and legumes, and fresh flavors, this dish is for you! Those components create the perfect mix of fiber, unsaturated fats, plant based protein, whole grains, and a variety of vitamins and minerals. This way of eating is not only delicious, but it has also been shown to help decrease your risk for chronic diseases and improve heart health. Another core focus of the Mediterranean lifestyle is doing daily physical activities you enjoy!

Check out the recipe below to make your day a little more Mediterranean.

Kale, Farro, and Sweet Potato Salad with Sunflower Seeds

Makes 4 servings

Serving Size: 16 oz


  • 1 Tbsp Olive oil
  • 2 cups Boiling water
  • ¼ cup Farro, dry
  • 1 cup Sweet potatoes, peeled, diced
  • 2 Tbsp Lemon juice
  • 1 Lb Kale, fresh, chopped
  • 2 Tbsp Olive oil
  • ½ tsp Salt
  • ½ cup Apples, fresh, peeled, chopped
  • 15 oz Garbanzo beans (chickpeas), canned, drained, rinsed
  • 1 ½ oz Feta cheese
  • ¼ cup Sunflower seeds, unsalted, roasted


  1. Cook farro according to package instructions. Preheat oven to 375 degrees F and line a large baking sheet with aluminum foil.
  2. Toss the sweet potatoes with olive oil (1 Tbsp) and spread evenly on baking sheet. Roast sweet potatoes for 20-30 minutes, until fork tender. Set aside to cool.
  3. While sweet potatoes are cooking, add chopped and washed kale to a large bowl. Add olive oil (2 Tbsp), lemon juice, and salt to the bowl. Using both hands, massage the kale for 2 minutes. The kale should turn a dark green color and will feel smooth rather than coarse.
  4. Add apples, sunflower seeds, chickpeas, and feta to the bowl. Mix well. Once farro and sweet potatoes have cooled, add them to the bowl and mix.
  5. Serve cold and enjoy!
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  • March 18, 2020



What our clients are saying

“What a wonderful dinner we had tonight for our international families. The food was delicious and well presented as well.”

“Thank you for including me today in the food waste demonstration/[chef competition] and flattering me with the role of “judge.” I will proudly don the [Stop Food Waste Day] apron the next time I plan an “event” in our own kitchen. I think this is a very worthwhile cause and the statistics you read off are staggering. They, alone, can intimidate a home chef, let alone be the “driver’ for a professional one.”

“Thank you and your staff for all the care and thought you give CSW adults and students. You approach events with such care and elegance- I don’t know how you do it! Especially day after day. Please thank all your staff for their wonderful work and kind manner with all of us. Here is to a great year!”

“Many, and I do mean many, thanks for a great Parents Weekend.  I heard from so many happy parents and you all work very hard to make it happen.  In gratitude and kindness…”

“We are so thankful and so impressed by your immediate attention to our power outage. It was such a relief to see all the equipment and workers coming in within a few hours of the outage. Thank you for serving dinner to all [the] students in a very difficult circumstance. Please extend our thanks to your workers who braved cold weather to grill hamburgers and hotdogs.”

“With all the prep work from Winterim ramping up and classes continuing as usual, it's a busy time to be a Forman teacher. Imagine my delight, tired as I was, when I delved into the upscale-restaurant-quality chicken parmesan our dining hall served last night. Forman is all about support, and providing our students with a dinner of that quality is just as important a measure of support as anything that happens in a classroom.”

“I can’t thank your entire team enough for the outstanding service, food, displays, everything!  You are a master at detail, and because of that Adam and I were able to focus on the parents.  I know what a sacrifice pulling off a weekend like this means, we are so appreciative and grateful to you all for your talent and generosity.”

“I ALWAYS feel spoiled by the meal offerings at CSW (The Cambridge School of Weston) and am entirely grateful for it. As I eat today's delicious and lavish lunch (and think about yesterday's as well), I can't tell you how much I feel so well cared for here, both with the food and by the dining hall staff. CSW cares for us in so many ways, both big and small.”

“Thank You! Chef Budd [and team], you overcame a new online ordering system (and hundreds of labels daily!), provided creative and healthy menus, continued to connect with local farmers to incorporate locally sourced ingredients, and worked tirelessly to serve the school community on three campuses.  While it feels like you are all a little like the Wizard of Oz right now, working behind a curtain in a kitchen far away, we sense your smiles and your passion to deliver the best possible service during these trying times. We are all so grateful!”

“I will say that CulinArt has always been a very collaborative partner to T. Rowe Price, listening to our current needs and future goals and suggesting realistic and achievable strategies to meet those goals.  2020 was obviously no exception.  CulinArt also altered other areas of our OCS and pantry programs to create safer environments for all our associates. We can only thank you for your continued flexibility and innovative ideas through these difficult times.”

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