Roasted Mushroom Parmesan Grain Salad: A Nutty, Flavorful Twist on Your Grain Game

Elevate your meal prep with this Roasted Mushroom Parmesan Grain Salad, a nutrient-packed dish combining earthy roasted mushrooms, nutty grains, and savory Parmesan. Perfect for busy weekdays or as a crowd-pleaser at your dinner table, this versatile salad is a wholesome, hearty choice that’s full of flavor and texture. Whether you use farro, quinoa, or wild rice, this recipe delivers a comforting, warm bowl of goodness that keeps well for days. Embrace the health benefits of grains and mushrooms in this delicious salad that’s ideal for any season.

Enjoy!

xoxo

SiLLibake

Roasted Mushroom Parmesan Grain Salad

The Roasted Mushroom Parmesan Grain Salad is a hearty, flavorful dish combining earthy mushrooms, nutty grains like farro or quinoa, and savory Parmesan—perfect for meal prep or as a comforting, nutrient-packed meal

Why You Should Include Farro and Mushrooms in Your Diet

Farro and mushrooms make a powerful combination in recipes like salads, grain bowls, and soups. Both ingredients support heart health, immune function, and overall wellness, adding an abundance of nutrients and unique flavors to your meals.

Incorporating these nutrient-dense foods is a simple way to elevate the healthfulness of your diet while enjoying delicious, filling meals. Try adding roasted mushrooms to a farro-based salad or combining these ingredients in soups for a fiber-packed, flavorful dish. With their combined benefits, farro and mushrooms can be a key part of your path to a healthier diet.

Health Benefits of Farro

Farro is an ancient grain that's nutrient-dense and packed with health benefits, offering a satisfying texture and nutty flavor to any dish. Here’s why you should consider adding farro to your meals:

Rich in Fiber for Digestive Health
Farro is a high-fiber grain that aids digestion, supports gut health, and promotes a feeling of fullness. Fiber can help control blood sugar levels by slowing glucose absorption, making farro ideal for people focused on blood sugar management.
High in Plant-Based Protein
Farro offers a high amount of protein compared to other grains, making it an excellent source for those following plant-based diets. Its protein content supports muscle repair, growth, and sustained energy, which can help curb cravings.
Loaded with Essential Nutrients
Farro is rich in essential vitamins and minerals, including magnesium, iron, and zinc. Magnesium supports heart health and muscle function, iron is vital for energy and oxygen transport in the blood, and zinc boosts immune function.
Contains Powerful Antioxidants
Farro is full of antioxidants, such as polyphenols and carotenoids, which help combat oxidative stress. Antioxidants play a role in reducing inflammation and may help lower the risk of chronic diseases.
Heart Health Benefits
Whole grains like farro can promote heart health by helping to lower cholesterol and blood pressure. This makes farro an excellent addition for those looking to improve cardiovascular wellness naturally.

Health Benefits of Mushrooms

Mushrooms add a unique umami flavor to dishes and come with several health advantages, making them a popular superfood. Here’s why mushrooms should be a regular part of your diet:

Boosts Immune System
Mushrooms contain beta-glucans, known for supporting immune function by activating white blood cells. This helps the body fight off infections, making mushrooms a fantastic choice for immune support.
Rich Source of B Vitamins
Mushrooms are packed with B vitamins like riboflavin, niacin, and pantothenic acid, which are essential for energy production, red blood cell health, and supporting the nervous system.
High in Antioxidants for Cellular Health
Mushrooms contain unique antioxidants like ergothioneine and glutathione, which help reduce cellular damage caused by free radicals. This may contribute to anti-aging benefits and overall health.
Supports Bone Health with Vitamin D
Mushrooms, particularly those exposed to sunlight, are a natural source of vitamin D, which is essential for bone health and calcium absorption. Including vitamin D-rich mushrooms in your diet can help strengthen bones.
Low-Calorie, Nutrient-Dense Option
Low in calories but high in nutrients, mushrooms are a great way to add volume and flavor to meals without extra calories. Their savory umami taste adds richness to dishes, making them ideal for plant-based or low-calorie diets.

Roasted Mushroom Parmesan Grain Salad

Yield 6

Prep: 30 min

Total Time: 60 min

Roasted Mushroom Parmesan Grain Salad

This Roasted Mushroom Parmesan Grain Salad, a nutrient-packed dish combining earthy roasted mushrooms, nutty grains, and savory Parmesan. Perfect for busy weekdays or as a crowd-pleaser at your dinner table, this versatile salad is a wholesome, hearty choice that’s full of flavor and texture. Whether you use farro, quinoa, or wild rice, this recipe delivers a comforting, warm bowl of goodness that keeps well for days.

Ingredients:

1 cup uncooked farro (or quinoa, wild rice, etc - Cook based on package instructions)

Salt and Freshly ground black pepper (as much as you like)

1/2 pound wild mushrooms (use a mix of your favorites)

6 tbsp Olive oil

3 tablespoons lemon juice

1/4 cup finely coarsely grated parmesan - you want a slightly coarser texture here

1/4 cup roughly chopped parsley

Note: Roast any of your favorite vegetables for this salad

Directions:

1. Add your dry farro to a medium sized bowl and cover with tap water and let is soak for 20 min. After 20 min, drain the water and in a medium saucepan, combine the farro and enough cold water to cover it by about 3-4 inches. Add a few generous pinches of salt and bring to a boil over high heat. Lower the heat, cover and simmer for 30 minutes, until the farro is tender but still has some bite.

2. Preheat the oven to 400 degrees. A half sheet tray is a good size.

3. While the farro is cooking, wipe and trim the mushrooms and then cut them into bite-sized pieces. Arrange them on a rimmed baking sheet and drizzle with olive oil, 2-3 tbsp. Sprinkle with salt and pepper, and toss gently to distribute everything; spread the mushrooms out evenly on the baking sheet and put in the oven for about 15-18 minutes, stirring 2-3 times, until crisp around the edges and cooked through.

4. When the farro is cooked, drain it well and add it to a large bowl and push the farro all along the sides of the bowl to help it cool faster. When he mushrooms are cooked, allow it to cool on sheet pan for 5 min, then add it to the bowl with farro.

5. Add the olive oil and lemon juice, tossing gently to combine. Then add the parmesan, parsley and toss again. Taste and add more salt and pepper if necessary. Serve at room temperature.

6. Keeps in the fridge 4-5 days. Eat as is or serve with grilled chicken or fish, canned fish or even hard oiled eggs.

Total Approximate Macros per Serving (for 6 servings):

Calories: 394 kcal | Carbohydrates: 48g | Protein: 11g | Fat: 16g | Fiber: 5.8g

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