Beet, Farro, and Walnut Salad

From the Kitchen of Dr. Bonnie Brock, NMD, RD, MPH

A hearty grain bowl that earns its place in the meal-prep rotation

I roast a tray of beets almost every Sunday, and the trick I learned the hard way is to wrap them in a foil packet so they steam in their own skins, because then the peel slips right off under a paper towel and you skip the staining and the scrubbing. This one comes from Camille Styles, and I rewrote it the way I actually build it for the week ahead. Beets are rich in nitrates, which your body converts into compounds that help relax blood vessels and support healthy blood flow, and good flow to the brain is part of how it stays sharp. The walnuts bring plant omega-3s and vitamin E, both of which your brain relies on, and the arugula adds folate and lutein that support cognition as you age.

Prep: 20 min · Cook: 50 min · Total: 1 hr 10 min · Serves: 4

Ingredients

• 4 medium beets, scrubbed
• 1 cup farro, rinsed
• 4 cups arugula
• 1/2 cup walnuts, toasted and roughly chopped
• 1/3 cup red onion, thinly sliced
• 1/3 cup crumbled goat cheese
• 3 tbsp olive oil
• 2 tbsp balsamic vinegar
• 1 tsp Dijon mustard
• Salt and pepper, to taste

Instructions

1. Heat the oven to 400°F. Wrap the beets loosely in a foil packet, set on a sheet pan, and roast until a knife slides in easily, 45 to 50 minutes. Let cool, then rub off the skins with a paper towel and cut into wedges.
2. While the beets roast, cook the farro like pasta in a pot of salted boiling water until tender, about 25 minutes. Drain and let cool.
3. Toast the walnuts in a dry pan over medium until fragrant, about 5 minutes, then chop.
4. Whisk together the olive oil, balsamic, and Dijon. Season with salt and pepper.
5. In a large bowl, combine the farro, arugula, red onion, and beets. Drizzle with the dressing and toss gently.
6. Top with goat cheese and walnuts. Serve at room temperature.

Tips and Variations

• Soak the sliced red onion in cold water for 10 minutes to soften its bite.
• Add the beets last and toss lightly so they don’t turn everything pink.
• Swap farro for brown rice or quinoa to make it gluten-free.

Storage

• Keeps 4 days in the fridge. For meal prep, hold the arugula and goat cheese separately and add them when you serve.

Adapted from Beet, Farro, and Goat Cheese Salad by Camille Styles.