Mushroom Apple Grain Bowl

Farro has long been prized across the Mediterranean for its nutty, pleasantly chewy bite. This lunch bowl pairs golden sautéed mushrooms and crisp apples with lemony tahini, greens, and chickpeas for a bright, make-ahead meal.

Serves 4 · 15 min prep · 30 min cook

Estimate for one serving

• 465 cal
• 16g protein
• 58g carbs
• 20g fat
• 3g fiber

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Ingredients

• 1 cup dry pearled farro
• 12 oz mixed mushrooms
• 2 medium crisp apples
• 4 cups baby kale or spinach
• 1 can (15 oz), drained cooked chickpeas
• 3 tbsp extra-virgin olive oil
• 2 tbsp fresh lemon juice
• 3 tbsp tahini
• 1 tsp maple syrup
• 1, minced garlic clove
• 1/4 cup fresh parsley, chopped
• 1/4 cup toasted pumpkin seeds
• 1 tsp kosher salt
• 1/2 tsp black pepper
• 2 to 3 tbsp warm water

Instructions

1. 1Rinse the farro, then simmer it in salted water according to package timing until pleasantly chewy and tender, about 25 minutes; drain well and keep warm.
2. 2While the grains cook, heat a large skillet over medium-high heat with a slick of olive oil.
3. 3Slice the mushrooms and sauté them in batches until they release moisture and turn deep golden brown, seasoning with salt and pepper as they cook.
4. 4Core and dice the apples into small cubes so they stay crisp against the warm components.
5. 5In a jar or bowl, whisk tahini with lemon juice, maple syrup, minced garlic, remaining olive oil, and enough warm water to loosen into a pourable sauce; season to taste.
6. 6Warm the drained chickpeas briefly in the same skillet with salt so they pick up mushroom flavor.
7. 7Divide the farro among four bowls and top each with baby kale so the greens soften slightly from the heat.
8. 8Arrange sautéed mushrooms, diced apple, and chickpeas in neat sections over the grains for a potluck-friendly look.
9. 9Drizzle the tahini lemon sauce generously over each bowl and finish with chopped parsley and toasted pumpkin seeds.
10. 10Serve warm or at room temperature; bowls hold well for a weekend lunch spread and reheat gently if packed ahead.