Apple & Mushroom Grain Bowl

Farro, an ancient Mediterranean grain prized for its nutty chew, anchors this lunch bowl where earthy cremini mushrooms meet crisp firm apples. Finished with spinach, lemony Dijon, feta, and pumpkin seeds, it balances savory depth with bright crunch.

Serves 4 · 15 min prep · 30 min cook

Estimate for one serving

• 385 cal
• 13g protein
• 52g carbs
• 15g fat
• 3g fiber

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Ingredients

• 1 cup dry farro
• 12 oz cremini mushrooms
• 2 firm apples (Pink Lady or Gala)
• 4 cups baby spinach
• 1/2 small red onion
• 1/3 cup chopped fresh parsley
• 2 tsp fresh thyme leaves
• 3 tbsp olive oil
• 2 tbsp lemon juice
• 1 tsp Dijon mustard
• 1/4 cup toasted pumpkin seeds
• 1/3 cup crumbled feta
• 1 tsp kosher salt
• 1/2 tsp black pepper

Instructions

1. 1Rinse the farro and simmer it in salted water according to package timing until pleasantly chewy and tender, about 25 minutes; drain well.
2. 2While the grains cook, wipe and slice the mushrooms and thinly slice the red onion.
3. 3Heat a large skillet over medium-high heat with a drizzle of olive oil and sauté the mushrooms without crowding until they release liquid and turn golden brown, 6 to 8 minutes.
4. 4Add the onion and thyme in the last two minutes so the onion softens and the herbs bloom; season with salt and pepper, then remove from heat.
5. 5Core and dice the apples into bite-size cubes so they stay crisp against the warm grains.
6. 6In a small jar shake the remaining olive oil with lemon juice, Dijon, salt, and pepper to make a bright dressing.
7. 7Fluff the warm farro in a large bowl, fold in the spinach so it just wilts, then add the sautéed mushrooms, diced apples, and most of the parsley.
8. 8Drizzle the dressing over the bowl and toss until every grain is lightly coated.
9. 9Divide into four lunch containers or bowls, top with feta, pumpkin seeds, and the rest of the parsley.
10. 10Serve warm or at cool room temperature; the apples keep their snap even after a few hours in the fridge.