Mediterranean Farro Bowl

This Mediterranean Farro Bowl is a vibrant and nourishing dish featuring hearty farro simmered in savory broth. Tossed with colorful Mediterranean vegetables and a protein of your choice, it is finished with a creamy, zesty tahini dressing that ties all the flavors together perfectly.

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Whether you are looking for a wholesome lunch or a light dinner, this bowl offers a balanced mix of textures and fresh tastes. The combination of juicy cherry tomatoes, crisp cucumbers, and salty Kalamata olives brings the essence of the Mediterranean straight to your table.

Ingredients

• 1 cup farro, rinsed
• 2 ½ cups vegetable broth
• 1 cup cherry tomatoes, halved
• 1 cup cucumber, diced
• 1 red bell pepper, diced
• ½ cup Kalamata olives, pitted and sliced
• ½ small red onion, thinly sliced
• 2 cups baby spinach
• 1 cup cooked chickpeas (or substitute grilled chicken or tofu)
• 3 tablespoons tahini
• 2 tablespoons lemon juice
• 1 tablespoon extra-virgin olive oil
• 1 tablespoon water (more if needed)
• 1 small garlic clove, minced
• ½ teaspoon ground cumin
• Salt and freshly ground black pepper, to taste
• ¼ cup crumbled feta cheese (omit for vegan)
• 2 tablespoons fresh parsley, chopped

Instructions

Step 1

In a medium saucepan, combine farro and vegetable broth. Bring to a boil, then reduce heat, cover, and simmer for 25–30 minutes, or until farro is tender. Drain any excess liquid if necessary and set aside to cool slightly.

Step 2

While the farro cooks, prepare the vegetables and protein as listed.

Step 3

In a small bowl, whisk together tahini, lemon juice, olive oil, water, garlic, cumin, salt, and pepper until smooth. Add a bit more water if dressing is too thick.

Step 4

In a large bowl, combine cooked farro, cherry tomatoes, cucumber, bell pepper, olives, red onion, spinach, and chickpeas (or protein of choice).

Step 5

Drizzle the tahini dressing over the bowl and toss gently to combine.

Step 6

Divide among serving bowls. Top with crumbled feta and chopped parsley.

Step 7

Serve immediately, or refrigerate for up to 2 days.

Zusatztipps für die Zubereitung

To ensure the best results, use a quality vegetable broth to infuse the farro with savory notes while it simmers. Make sure to rinse the grains thoroughly before cooking to remove any surface starch, which helps keep the grains distinct and chewy rather than mushy.

Varianten und Anpassungen

For a vegan bowl, simply omit the feta cheese or replace it with a vegan alternative. If you require a gluten-free option, quinoa works perfectly as a substitute for farro. You can also vary the protein by using grilled shrimp, chicken, or tofu instead of chickpeas.

Serviervorschläge

This meal is delicious on its own, but you can serve it with warm pita bread for a heartier experience. For extra depth of flavor, try adding roasted eggplant or zucchini to the mix before drizzling with the tahini dressing.

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With 410 calories and 13g of protein per serving, this Mediterranean Farro Bowl is a well-rounded meal that is as pleasing to the eye as it is to the palate. Enjoy the fresh, wholesome ingredients and the simple joy of a perfectly balanced bowl.

Q&A About the Recipe

→ What makes farro special in this bowl?

Farro brings a satisfying chewy texture and nutty flavor that pairs perfectly with fresh Mediterranean vegetables. When simmered in vegetable broth, it absorbs savory depth that stands up to the crisp produce and creamy dressing.

→ Can I make this bowl gluten-free?

Absolutely. Swap the farro for quinoa or brown rice. Both maintain the hearty grain base while accommodating gluten-free needs without sacrificing flavor or texture.

→ How long does this bowl keep for meal prep?

This farro bowl stores beautifully for 2-3 days in the refrigerator. Keep the dressing separate until serving to maintain the vegetables' crisp texture. The flavors actually develop and meld over time.

→ What protein alternatives work best?

Beyond chickpeas, grilled chicken breast, shrimp, or firm tofu all complement the Mediterranean flavors. Each brings its own texture while letting the tahini dressing and vegetables shine.

→ Can I adjust the tahini dressing consistency?

The dressing thickness is easily controlled with water. Start with 1 tablespoon, then add more teaspoon by teaspoon until you reach your desired drizzling consistency. It should coat a spoon without being runny.

→ What vegetables can I add for variety?

Roasted eggplant or zucchini add delicious depth. Crisp radishes, shredded carrots, or artichoke hearts also work beautifully. The bowl welcomes seasonal vegetables while keeping the Mediterranean spirit.