📝 About This Recipe
This vibrant grain bowl is a nutritional powerhouse designed specifically to delight younger palates with its playful mix of chewy farro and ultra-crisp apple slices. By pairing the nutty, ancient grain farro with sweet dried cranberries and a gentle honey dressing, we transform a 'health food' into a lunchbox favorite that kids actually crave. It’s a texture-rich celebration of autumn flavors that stays fresh and crunchy for hours, making it the ultimate fuel for busy school days.
🥗 Ingredients
The Grains
- 1 cup Pearled Farro (rinsed thoroughly under cold water)
- 3 cups Water or Low-Sodium Chicken Broth (broth adds extra savory depth)
- 1/2 teaspoon Kosher Salt (for the boiling water)
Fresh Mix-ins
- 1 large Honeycrisp or Fuji Apple (cored and cut into small 1/2-inch cubes)
- 1/2 cup English Cucumber (finely diced)
- 2 medium Carrots (shredded or grated)
- 1/3 cup Dried Cranberries (unsweetened if available)
- 1/4 cup Sunflower Seeds (toasted and unsalted)
- 1/4 cup Mild Feta Cheese (crumbled)
Honey-Lemon Dressing
- 3 tablespoons Extra Virgin Olive Oil
- 2 tablespoons Fresh Lemon Juice (about half a large lemon)
- 1 tablespoon Honey (or maple syrup for a vegan option)
- 1 teaspoon Apple Cider Vinegar (adds a bright tang)
- 1/4 teaspoon Salt and Black Pepper (to taste)
👨🍳 Instructions
-
1
In a medium saucepan, combine the rinsed farro, 3 cups of water (or broth), and 1/2 teaspoon of salt.
-
2
Bring the liquid to a rolling boil over high heat, then immediately reduce the heat to low and cover the pot with a tight-fitting lid.
-
3
Simmer the farro for 25-30 minutes. You are looking for a 'tender-chewy' texture—not mushy, but easy to bite through.
-
4
While the farro cooks, prepare your dressing by whisking together the olive oil, lemon juice, honey, apple cider vinegar, salt, and pepper in a small jar or bowl until emulsified.
-
5
Core the apple and dice it into small, kid-friendly cubes. Toss the apple cubes with one teaspoon of the dressing immediately to prevent them from turning brown.
-
6
Dice the cucumber and grate the carrots using the large holes of a box grater.
-
7
Once the farro is done, drain any excess liquid through a fine-mesh sieve.
-
8
Spread the warm farro out on a large baking sheet for 5 minutes. This allows the steam to escape so the salad doesn't become soggy.
-
9
Transfer the slightly cooled farro to a large mixing bowl.
-
10
Add the diced apples, cucumbers, shredded carrots, and dried cranberries to the bowl with the farro.
-
11
Pour the remaining dressing over the mixture and toss gently with a large spoon until every grain is coated and glossy.
-
12
Fold in the sunflower seeds and crumbled feta cheese last to maintain their texture and shape.
-
13
Taste a spoonful and add an extra pinch of salt or a squeeze of lemon if you want more 'zing'.
-
14
Serve immediately at room temperature or chill in the refrigerator for 30 minutes to let the flavors meld.
💡 Chef's Tips
Use 'Pearled' farro for this recipe as it cooks faster and has a softer texture that kids prefer over the whole-grain variety. If your kids are sensitive to onions, skip them entirely or use chives for a very mild, grassy flavor. To keep apples extra crisp, soak the slices in a bowl of cold salted water for 5 minutes before dicing and drying. Make a double batch of the grains on Sunday; farro stays perfectly chewy in the fridge for up to 5 days for quick assembly. If packing for school, keep the sunflower seeds in a separate small container to ensure they stay crunchy until lunchtime.
🍽️ Serving Suggestions
Pair with a side of grilled chicken strips or chickpeas for an extra protein boost. Serve alongside a small cup of creamy tomato soup for a cozy 'soup and salad' combo. Accompany with a chilled glass of apple cider or sparkling water with a lemon slice. Offer a small side of Greek yogurt dip for kids who like to dip their veggies. Pack in a colorful bento box with a hard-boiled egg on the side.