Mediterranean Farro Bowl

My cutting board was a mess of red and green, juice pooling around the tomatoes, when I realized I'd forgotten to start the farro. It was one of those distracted Sunday afternoons where I'd put on music and lost track of time chopping vegetables. That mistake taught me to always get the grains going first, but it also reminded me why I love this bowl so much: even when you're scattered, it comes together beautifully. The colors alone are enough to lift your mood. There's something about building a meal in layers that feels less like cooking and more like composing.

I made this for a friend who was going through a rough week, the kind where even deciding what to eat feels impossible. She sat at my kitchen counter while I tossed everything together, and she kept reaching over to steal olives and bits of feta before I'd even plated it. By the time we sat down to eat, she'd already finished half her bowl standing up. She texted me two days later asking for the recipe, which is the highest compliment I know.

Ingredients

• Farro: This nutty, chewy grain holds its texture even when dressed, and cooking it in vegetable broth instead of water adds a subtle savory backbone that makes the whole bowl taste more intentional.
• Vegetable broth: I used to use water until I realized broth makes the farro taste like it's already been seasoned, saving you from over-salting later.
• Cherry tomatoes: Halve them so their juice mingles with the dressing, and try to find the ripest ones you can; their sweetness balances the briny olives.
• Cucumber: Diced small, it adds a cool crunch that contrasts with the warm farro if you're serving this fresh off the stove.
• Red bell pepper: I prefer red over green because it's sweeter and less bitter, plus the color makes the bowl look like summer even in February.
• Kalamata olives: These bring the salty, briny punch that makes the bowl taste distinctly Mediterranean; don't skip pitting and slicing them, whole olives are awkward to eat in a mixed bowl.
• Red onion: Slice it as thin as you can; the sharpness mellows when tossed with the dressing and adds a little bite without overwhelming.
• Baby spinach: It wilts slightly when you toss it with warm farro, which I actually prefer to raw; it feels more integrated into the dish.
• Chickpeas: They're creamy and satisfying, but I've also used leftover grilled chicken or pan-fried tofu when I wanted something heartier.
• Tahini: The base of the dressing; make sure it's well-stirred because tahini separates in the jar and the oil on top will throw off your ratio.
• Lemon juice: Freshly squeezed is worth it here; it brightens everything and cuts through the richness of the tahini.
• Extra-virgin olive oil: A good fruity olive oil makes the dressing taste lush; this isn't the place for the cheap stuff.
• Garlic: One small clove is enough; raw garlic can be aggressive, and you want it to support, not dominate.
• Ground cumin: It adds an earthy warmth that ties the dressing to the Mediterranean flavors without tasting overtly spiced.
• Feta cheese: Crumbled over the top, it adds creamy, tangy pockets of richness; I've left it off for vegan friends and the bowl still shines.
• Fresh parsley: A handful of chopped parsley at the end makes everything taste fresher and look more vibrant.

Instructions

Rinse produce, clean cookware, and fill pots smoothly with flexible spray options for everyday cooking.

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Simmer the Farro:

Combine the rinsed farro and vegetable broth in a medium saucepan and bring it to a boil, then lower the heat, cover, and let it simmer until the grains are tender and have absorbed most of the liquid, about 25 to 30 minutes. If there's any broth left, just drain it off and let the farro cool slightly so it doesn't wilt your spinach too much when you toss everything together.

Prep Your Vegetables:

While the farro cooks, halve your tomatoes, dice the cucumber and bell pepper, slice the olives and red onion, and get your spinach and chickpeas ready in a large bowl. This is when your kitchen starts to smell bright and summery, even if it's cold outside.

Whisk the Tahini Dressing:

In a small bowl, whisk together tahini, lemon juice, olive oil, water, minced garlic, cumin, salt, and pepper until the mixture is smooth and pourable. If it's too thick, add water a teaspoon at a time; you want it to drizzle easily but still cling to the grains.

Combine Everything:

Add the cooked farro to the bowl with your vegetables and chickpeas, then drizzle the tahini dressing over the top and toss gently until everything is coated. Be gentle so the tomatoes don't burst and the spinach doesn't bruise.

Garnish and Serve:

Divide the mixture among serving bowls, then top each with crumbled feta and a sprinkle of fresh parsley. Serve it right away while the farro is still a little warm, or cover and refrigerate it for up to two days.

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The first time I packed this for lunch, a coworker leaned over and asked what smelled so good, and I ended up writing the recipe on a sticky note right there at my desk. It's become my go-to whenever someone asks for something healthy that doesn't taste like a punishment. There's a quiet pride in watching someone take a bite and realize that eating well can actually be this satisfying.

How to Store and Reheat

This bowl keeps beautifully in an airtight container in the fridge for up to two days, and honestly, the flavors deepen as everything marinates together. I usually keep the feta separate and sprinkle it on just before eating so it stays creamy. If you're reheating, a quick 30 seconds in the microwave is enough to take the chill off, though I often eat it cold straight from the fridge, especially in warmer months when a cool, hearty lunch feels just right.

Swapping Proteins and Making It Your Own

I've made this bowl a dozen different ways depending on what I had on hand or what I was craving. Grilled chicken thighs cut into strips make it heartier and add a smoky depth, while pan-fried tofu cubes tossed in a little soy sauce and sesame oil give it an entirely different character. One night I stirred in grilled shrimp and it felt almost fancy, like something I'd order at a restaurant. The base is forgiving enough that you can experiment without worrying about ruining it.

Serving Suggestions and Pairings

I usually serve this as a complete meal on its own, but when I want to make it feel more like a spread, I'll warm up some pita bread and set out a little dish of hummus on the side. It's also lovely alongside a simple cucumber and yogurt salad or a few dolmas if you're feeling ambitious. On nights when I'm extra hungry, I'll roast a tray of eggplant or zucchini and fold it into the bowl, which adds a silky, caramelized sweetness that plays beautifully with the tahini.

• Warm pita or flatbread makes it feel like a full Mediterranean feast.
• A small side of hummus or baba ganoush rounds out the flavors.
• Roasted vegetables like eggplant or zucchini can be stirred in for extra richness.

Rinse produce, fill pots, and clean cookware easily with flexible spray options for everyday cooking tasks.

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This bowl has become my answer to the question of what to make when I want something nourishing but not boring, something that feels like taking care of myself without any fuss. I hope it becomes that for you too.

Recipe FAQs

→ What makes farro different from other grains?

Farro is an ancient wheat variety with a nutty flavor and chewy texture. It's higher in fiber and protein than rice, making it exceptionally satisfying in grain bowls. When simmered in broth, it absorbs savory flavors while maintaining its hearty structure.

→ Can I make this dish gluten-free?

Absolutely. Simply substitute the farro with quinoa, brown rice, or millet. These alternatives provide similar nutritional benefits while keeping the bowl naturally gluten-free. Adjust cooking time according to your chosen grain.

→ How long does the tahini dressing keep?

The creamy tahini dressing stays fresh in an airtight container for up to one week. You may need to whisk in a splash of water before using since it thickens when refrigerated. This makes meal prep effortless—prepare a batch to use throughout the week.

→ What protein options work best?

Chickpeas provide excellent plant-based protein and fiber. For variety, try grilled chicken breast, shrimp, or cubed tofu. Halloumi or pan-seared salmon also complement the Mediterranean flavors beautifully while adding different textures.

→ Can I prepare this ahead for meal prep?

This bowl is perfect for advance preparation. Cook the farro and chop vegetables up to three days ahead. Store components separately and assemble just before serving. The flavors actually improve as the ingredients marinate together in the refrigerator.

→ What vegetables can I add for more variety?

Roasted eggplant, zucchini, or artichoke hearts bring depth. Fresh additions like diced avocado, shredded carrots, or radishes add crunch. Feel free to use whatever seasonal vegetables are available—the tahini dressing pairs with almost anything.