Apple Pumpkin Grain Bowl

Farro has long been a staple across the Mediterranean for its pleasant chew and nutty depth. This lunch bowl pairs it with roasted sugar pumpkin, crisp apples, and smoky chickpeas, finished with spinach, feta, and toasted seeds.

Serves 4 · 15 min prep · 35 min cook

Estimate for one serving

• 510 cal
• 18g protein
• 68g carbs
• 22g fat
• 3g fiber

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Ingredients

• 1 cup dry farro
• 1.5 lb peeled cubed sugar pumpkin
• 2 medium crisp apples
• 1 can (15 oz) chickpeas, drained and rinsed
• 3 tbsp olive oil
• 1 tsp smoked paprika
• 1/2 tsp ground cumin
• 1 tsp kosher salt
• 1/2 tsp black pepper
• 4 cups baby spinach
• 1/2 cup feta cheese, crumbled
• 1/3 cup toasted pumpkin seeds
• 2 tbsp lemon juice
• 3 tbsp tahini
• 1 minced garlic clove
• 2 tbsp water
• 1/4 cup fresh mint leaves

Instructions

1. 1Rinse farro and cook in salted boiling water according to package directions until pleasantly chewy, usually 25 to 30 minutes. Drain well and fluff.
2. 2Meanwhile preheat oven to 425°F. Toss pumpkin cubes and drained chickpeas with two tablespoons olive oil, smoked paprika, cumin, half the salt, and pepper. Spread on a sheet pan.
3. 3Roast 20 minutes. Core and slice the apples into thin wedges, toss lightly with a drizzle of oil, then add to the pan. Continue roasting 10 to 12 minutes more until pumpkin is caramelized and apples are tender-crisp.
4. 4Whisk tahini, lemon juice, minced garlic, remaining salt, and water in a small bowl until pourable and creamy; add a splash more water if needed.
5. 5Divide the warm farro among four bowls. Wilt the spinach slightly by tossing it with the hot grains so it softens just enough.
6. 6Top each bowl with roasted pumpkin, chickpeas, and apple slices. Crumble feta over everything.
7. 7Drizzle the tahini sauce generously across each bowl. Finish with toasted pumpkin seeds and torn mint leaves.
8. 8Serve warm or at room temperature. These pack well for desk lunches; keep the sauce on the side if prepping ahead so the grains stay distinct.