Apple & Tomato Grain Bowl

Modern American lunch bowls often celebrate peak produce with hearty grains. This one pairs chewy pearled farro with ripe late-season tomatoes and crisp apple, brightened by a lemony Dijon dressing, herbs, feta, and toasted pumpkin seeds.

Serves 4 · 20 min prep · 25 min cook

Estimate for one serving

• 420 cal
• 14g protein
• 52g carbs
• 18g fat
• 3g fiber

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Ingredients

• 1 cup dry pearled farro
• 1 lb ripe late-season tomatoes
• 1 large crisp apple (Honeycrisp or Fuji)
• 2 tbsp fresh lemon juice
• 3 tbsp extra-virgin olive oil
• 1 tsp Dijon mustard
• 1 tsp honey
• 1/2 cup fresh parsley leaves
• 1/4 cup fresh mint leaves
• 4 oz crumbled feta cheese
• 1/4 cup toasted pumpkin seeds
• 1 tsp kosher salt
• 1/2 tsp black pepper

Instructions

1. 1Rinse the farro under cold water, then combine it with water in a medium saucepan and bring to a boil over high heat.
2. 2Reduce heat to a steady simmer, cover, and cook until the grains are tender with a pleasant chew, about 25 minutes.
3. 3Drain any excess liquid, spread the farro on a sheet pan, and let it cool for 10 minutes so it does not wilt the fresh toppings.
4. 4While the grain cools, dice the tomatoes into bite-size chunks, catching the juices in the same bowl for the dressing base.
5. 5Core the apple and cut it into thin matchsticks or small cubes, then toss immediately with a splash of the lemon juice to keep the flesh bright.
6. 6In a small jar or bowl whisk the remaining lemon juice with olive oil, Dijon, honey, salt, and pepper until the dressing emulsifies and looks glossy.
7. 7Chop the parsley and mint roughly so the herbs release aroma without turning to paste.
8. 8In a large mixing bowl combine the cooled farro, tomatoes with their juices, dressed apple, and most of the herbs.
9. 9Pour three-quarters of the dressing over the bowl and fold gently so every grain gets coated without crushing the tomato pieces.
10. 10Divide the mixture among four lunch bowls or meal-prep containers.
11. 11Top each portion with crumbled feta, a sprinkle of pumpkin seeds, and the remaining herbs for color and crunch.
12. 12Drizzle the last of the dressing over the tops and finish with an extra grind of pepper.
13. 13Serve at room temperature or chilled; the bowl holds well in the fridge for up to three days for grab-and-go lunches.