Warm Farro Salad with Maple Roasted Squash, Sweet Potato & Beets

A perfect salad for the transition between winter and spring or summer and fall.

Why This Salad Supports Seasonal Transitions in TCM

In Traditional Chinese Medicine (TCM), seasonal eating is a way to stay in harmony with nature’s rhythms and support the body’s inner balance. This warm farro salad is a beautiful example of transition food—nourishing, grounding, yet gently uplifting—perfect for moving between the deep Yin of winter into the rising Yang of spring, or from the expansive heat of summer into the more inward, cooling time of autumn.

The roasted root vegetables (squash, sweet potato, beets) bring warmth and gentle sweetness, strengthening the Spleen and Stomach to keep digestion steady and grounded. Farro, hearty and Qi-building, provides the substance our bodies need during seasonal shifts, while the light sweetness of maple syrup harmonizes the Earth element—vital when the Spleen is most vulnerable.

At the same time, the fresh arugula (rocket) and apple cider vinegar dressing bring in a raw, pungent quality that uplifts, supports the Liver, and helps Qi move freely. This combination of warm, cooked elements with fresh, raw greens offers the perfect balance in transition seasons: enough warmth to protect and strengthen digestion, while introducing raw vitality to prepare the body for change.

The finishing touches—cranberries and toasted walnuts—add brightness, Blood nourishment, and healthy oils that further support circulation and deep nourishment.

Altogether, this salad holds the essence of transitional eating in TCM: grounding and building through cooked foods, enlivening and moving through raw components, and ultimately keeping both digestion and Liver energy strong as we flow from one season to the next.

Serves: 4–6

Ingredients
For the salad:

• 1 cup farro, rinsed

• 3 cups water or broth (for cooking farro)1 small butternut squash, peeled and cubed

• 1 medium sweet potato, peeled and cubed

• 2 medium beets, peeled and cubed

• 2 tbsp olive oil

• 2 tbsp pure maple syrup

• Sea salt and black pepper, to taste

• 3–4 cups arugula (rocket), lightly packed

• 1/3 cup dried cranberries

• 1/2 cup walnuts, toasted

For the dressing:

• 1/4 cup olive oil

• 2 tbsp apple cider vinegar

• 1 tbsp Dijon mustard

• 1 clove garlic, finely minced

• 1 tbsp maple syrup

• Sea salt and black pepper, to taste

Instructions

• Cook the farro: In a medium pot, combine farro with water or broth. Bring to a boil, then reduce heat and simmer for 25–30 minutes (or until tender but still slightly chewy). Drain any excess liquid. Set aside and keep warm.

• Roast the vegetables: Preheat oven to 400°F (200°C). On a large baking sheet, toss the squash, sweet potato, and beets with olive oil, maple syrup, salt, and pepper. Spread in a single layer. Roast for 30–35 minutes, flipping halfway, until tender and caramelized at the edges.

• Toast the walnuts: While the vegetables roast, place walnuts on a small baking sheet and toast in the oven for 5–7 minutes, until fragrant. Roughly chop if desired.

• Make the dressing: Whisk together olive oil, apple cider vinegar, Dijon, garlic, maple syrup, salt, and pepper in a small bowl or shake in a jar until emulsified.

• Assemble the salad: In a large bowl or platter, spread a bed of arugula. Top with warm farro, roasted vegetables, cranberries, and toasted walnuts. Drizzle with the dressing and toss gently to combine, or serve dressing on the side.

• Serve: Enjoy warm as a main dish or alongside your favourite protein.