Kale Apple Pecan Grain Bowl

Farro, an ancient grain long tied to Mediterranean tables, grounds this lively lunch bowl. Massaged lacinato kale meets crisp apple, toasted pecans, and a maple-Dijon spark for easy, satisfying meal prep.

Serves 4 · 20 min prep · 10 min cook

Estimate for one serving

• 510 cal
• 16g protein
• 58g carbs
• 26g fat
• 3g fiber

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Ingredients

• 1 cup fresh pecans
• 1 large bunch lacinato kale
• 3 cups cooked farro
• 1 large crisp apple
• 2 tsp fresh thyme leaves
• 1/4 cup chopped fresh parsley
• 1/4 cup extra-virgin olive oil
• 3 tbsp lemon juice
• 1 tsp Dijon mustard
• 1 tsp maple syrup
• 1 can (15 oz), drained chickpeas
• 1/3 cup shaved Parmesan
• 3/4 tsp kosher salt
• 1/2 tsp black pepper

Instructions

1. 1If the farro is not already cooked, simmer it in salted water according to package directions until pleasantly chewy, then drain and cool slightly. Measure out the cooked amount needed.
2. 2Toast the fresh pecans in a dry skillet over medium heat, stirring frequently, until they smell nutty and look glossy, about 4 minutes. Transfer to a cutting board and chop into rough pieces.
3. 3Strip the kale leaves from the tough stems. Stack the leaves, slice into thin ribbons, and place in a large bowl. Drizzle with a teaspoon of the olive oil and salt; massage firmly with clean hands for 1 to 2 minutes until the leaves darken and soften.
4. 4Core the apple and cut it into thin matchsticks or small dice; leave the skin on for color and texture. Add the apple to the massaged kale along with the thyme and chopped parsley.
5. 5In a jar combine the remaining olive oil, lemon juice, Dijon, maple syrup, salt, and pepper. Shake hard until the dressing is creamy and emulsified.
6. 6Add the warm or room-temperature farro and drained chickpeas to the kale mixture. Pour on most of the dressing and toss until every grain and leaf is coated.
7. 7Fold in the toasted chopped pecans and shaved Parmesan. Taste and add the last of the dressing or an extra squeeze of lemon if you want more brightness.
8. 8Divide into four bowls. The warm farro wilts the kale just enough while the crisp apple and crunchy pecans keep every bite lively. Pack leftovers cold for next-day lunches.