Mediterranean Farro Bowl (Print View)

Hearty farro with fresh Mediterranean vegetables, chickpeas, and creamy tahini dressing.

# Components:

→ Grains

01 - 1 cup farro, rinsed
02 - 2.5 cups vegetable broth

→ Vegetables

03 - 1 cup cherry tomatoes, halved
04 - 1 cup cucumber, diced
05 - 1 red bell pepper, diced
06 - 0.5 cup Kalamata olives, pitted and sliced
07 - 0.5 small red onion, thinly sliced
08 - 2 cups baby spinach

→ Protein

09 - 1 cup cooked chickpeas

→ Tahini Dressing

10 - 3 tablespoons tahini
11 - 2 tablespoons lemon juice
12 - 1 tablespoon extra-virgin olive oil
13 - 1 tablespoon water
14 - 1 small garlic clove, minced
15 - 0.5 teaspoon ground cumin
16 - Salt and freshly ground black pepper to taste

→ Garnishes

17 - 0.25 cup crumbled feta cheese
18 - 2 tablespoons fresh parsley, chopped

# Method:

01 - In a medium saucepan, combine farro and vegetable broth. Bring to a boil, then reduce heat, cover, and simmer for 25 to 30 minutes until farro is tender. Drain any excess liquid and set aside to cool slightly.
02 - While farro cooks, prepare all vegetables by halving tomatoes, dicing cucumber and bell pepper, slicing olives and red onion, and measuring spinach and cooked chickpeas.
03 - In a small bowl, whisk together tahini, lemon juice, olive oil, water, minced garlic, cumin, salt, and pepper until smooth. Add additional water if dressing is too thick.
04 - In a large bowl, combine cooked farro, cherry tomatoes, cucumber, bell pepper, olives, red onion, spinach, and chickpeas.
05 - Drizzle tahini dressing over the bowl and toss gently to combine all ingredients evenly.
06 - Divide the mixture among serving bowls and top with crumbled feta cheese and chopped fresh parsley.
07 - Serve immediately or refrigerate for up to 2 days. Serve with warm pita bread if desired.

# Expert Advice:

01 -
  • It tastes rich and filling without weighing you down, the kind of lunch that keeps you going without the afternoon slump.
  • You can prep the farro and chop the vegetables ahead, then toss everything together in minutes when hunger strikes.
  • The tahini dressing clings to every grain and vegetable, turning simple ingredients into something that feels restaurant worthy.
  • It's flexible enough to use what you have, whether that's leftover chicken, a block of tofu, or just extra chickpeas from the pantry.
02 -
  • Don't skip rinsing the farro, I learned this the hard way when my first batch turned gummy and stuck together in clumps instead of staying light and separate.
  • The tahini dressing will seize up and look grainy at first when you add the lemon juice, but keep whisking and add the water slowly, it will smooth out into a creamy, pourable sauce.
  • If you're using raw red onion, soak the slices in cold water for five minutes to take away the harsh bite, otherwise it can overpower the other flavors.
  • Warm farro wilts the spinach just enough to make it tender, so toss everything together while the grains are still slightly warm for the best texture.
03 -
  • Toast the farro in a dry pan for a few minutes before simmering it, the nutty aroma intensifies and adds an extra layer of flavor to the finished bowl.
  • Make the dressing ahead and store it in a jar, it keeps for a week and is just as good drizzled over roasted vegetables or used as a dip for pita.
  • If you're meal prepping, keep the spinach separate and add it just before serving so it stays fresh and doesn't wilt into the other ingredients.
  • Use the leftover farro in soups or salads, it holds up beautifully and adds heartiness without much effort.
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