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Home » Recipes » Lunch » Salad + Dressing » Farro Salad with Sardines & Kale

Sep 22, 2014(updated September 29, 2019)

Farro Salad with Sardines & Kale

4.64 from 19 votes
By Dani Spies
Jump to Recipe Print Recipe

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Farro Salad With Sardines & Kale - Clean & Delicious®
Farro Salad With Sardines and Kale – Clean & Delicious®

Holy power-packed-nutrient-dense-salad.

Farro, sardines, red onion, and kale with a good dose of olive oil and some lemon.  Don’t let it scare you! I promise you this salad is insanely yum and comes together in less than 10 minutes (provided you have some pre-cooked farro on hand).

I think some people get stuck on sardines.  It’s mental thing more than an actual sardine thing.  So if you are one of these people, I ‘m going to nudge you to give them a try.  They really are delicious and so heart healthy and nutritious.

A two ounces of sardines has 12 grams of protein, is packed with omega-3 fatty acids, and weighs in at about 150 calories.

The Monterey Bay Aquarium SeafoodWATCH rates them as a ‘best choice’ so we can rest our minds that they are sustainably fished.

They are affordable (especially when compared to omega-3 friendly fish like wild salmon) and you can stock them right in your pantry, so you have a tasty, nutrient dense snack that is super convenient and available even when you don’t get to the grocery store.

Oh! And buy your sardines packed in olive oil.  They are just so buttery and delish that way.

Ok.  So did I do it?  Did I pique your interest?

If so, you must try this simple salad.

And if you want to learn more about farro, tune in tomorrow, because I have the ‘Farro 101’ coming your way.

Farro Salad With Sardines & Kale - Clean & Delicious®
Print Recipe
4.64 from 19 votes

Farro Salad With Sardines and Kale

Course: LUNCH, salad + dressing
Cuisine: healthy, Italian
Author: Dani Spies
Prep Time10 mins
Total Time10 mins
Servings: 1 servings
Calories: 44kcal

Ingredients

  • 1 cup of COOKED farro
  • 1 can of sardines in olive oil chopped up
  • 2 tbsp. chopped red onion
  • 3/4 cup chopped kale
  • Big Squish of lemon juice
  • 1 tsp. extra virgin olive oil
  • Salt and pepper to taste

Instructions

  • In a medium bowl combine farro, sardines, red onion, and kale. Give it a squish of lemon, a drizzle of olive oil and kiss of salt and pepper. Mix until everything is well incorporated. Enjoy!

Nutrition

Calories: 44kcal | Fat: 5g | Saturated Fat: 1g | Sodium: 1mg

Recipes, Salad + Dressing

About Dani Spies

Dani Spies is the founder and host of Clean & Delicious; a weekly cooking show on YouTube and a healthy eating blog that celebrates real, whole foods! She takes a holistic approach to health and wellness and is loved for her approachable, down to earth style both in and out of the kitchen.

Learn MoreWork With Me

Reader Interactions

Yum! I love this recipe.

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    If you loved this recipe please leave a comment and star rating below. Questions are also welcome. Cheers!

    Recipe Rating




    Comments

  1. Patricia says

    September 23, 2014 at 9:14 am

    5 stars
    Hi Dani – its Patricia (again) – I love canned sardines too so this is right up my alley again.

    P.S. don’t hate me – I don’t mean to be the spelling police but peak should be pique as in arouse interest in something.

    Did I pique your interest?

    You sure did mine.

    Reply
  2. Chuck says

    September 23, 2014 at 12:20 pm

    5 stars
    Right out of the pantry ?? Farro ???
    I’ll look it up but I don’t know if it’s animal, mineral, or vegetable. In my 68 years of sucking air, I’ve never heard of farro. Have never seen it in other recipes either. I’m a beginner cook, not every day either. Will give it a try with something I know what it is.

    Reply
    • Dani says

      September 23, 2014 at 12:29 pm

      5 stars
      Chuck – stay tuned, I’ll be posting a Farro 101 later today!

      Reply
  3. Patricia says

    September 26, 2014 at 2:56 pm

    5 stars
    I had sardines in this salad today. If I had a tail I’d be wagging it. I really liked it a lot. I have two more cans and I bought a container of baby kale. That was new for me. I liked the convenience of it.

    Chicken Chili for dinner. Feeling good today! Thanks for all the good advice.

    Reply
    • Dani says

      September 29, 2014 at 2:47 pm

      5 stars
      Awesome! so glad to hear it…. enjoy:)

      Reply
  4. Anara says

    October 2, 2014 at 2:50 am

    5 stars
    Hi, Dani!
    We don’t have kale in our country. Can I sub it for spinach?

    Reply
    • Dani says

      October 2, 2014 at 1:42 pm

      5 stars
      Yes – would definitely work!

      Reply
  5. Jenifer Lewis says

    November 20, 2014 at 5:34 pm

    5 stars
    I didn’t know about a salad. I steamed kale, onions, organic apple cider, raises and almond oil. Delicious!

    Reply
  6. Niky says

    June 25, 2017 at 4:14 pm

    5 stars
    Made the farro salad with substitions of spinach for the kale and red salmon for the sardines. It was fabulous! The lemon made it extra tasty!

    Reply
    • Dani says

      June 28, 2017 at 10:09 am

      5 stars
      Awesome!! So glad you liked it.

      Reply
  7. Joan says

    March 3, 2019 at 2:56 pm

    5 stars
    Absolutely love farro and sardines and you, Dani! This recipe has become one of my very favorites!!

    Reply
    • Dani says

      March 6, 2019 at 4:38 pm

      5 stars
      So glad to hear that. This is one of my favorites too, so I’m happy to hear I’m not alone.

      Reply

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