Mediterranean Farro Bowl

Last summer, I was standing in my kitchen on one of those afternoons when the heat made everything feel a bit slower, and I realized I had no idea what to do with the jumble of fresh vegetables crowding my counter. A friend had just texted about wanting something lighter but still satisfying, and that's when it clicked—why not build a bowl that celebrates each ingredient instead of hiding them? That first Mediterranean farro bowl changed how I think about weeknight cooking, transforming simple components into something that felt both nourishing and a little bit special.

I made this for my sister's book club potluck, nervous that a grain bowl wouldn't feel fancy enough, and watched four people come back for seconds while barely touching the elaborate pasta salad. She later told me everyone kept asking for the recipe, and I realized that sometimes the most memorable meals are the ones that taste like someone actually cared about the ingredients, not just the presentation.

Ingredients

• Farro, 1 cup rinsed: This nutty grain holds its texture beautifully and has a slight chew that makes the bowl feel substantial; rinsing prevents excess starch and keeps the broth from becoming cloudy.
• Vegetable broth, 2½ cups: The quality of your broth matters more than you'd think—good broth becomes the backbone that flavors everything, so taste it first and adjust seasoning as needed.
• Cherry tomatoes, 1 cup halved: Halving them rather than dicing releases their sweet juice into the bowl while keeping them from disappearing into the grain.
• Cucumber, 1 cup diced: Add this last or just before serving so it stays crisp; there's something about that cool crunch against warm grain that makes the whole bowl feel balanced.
• Red bell pepper, 1 diced: The sweetness plays beautifully against the briny olives, and the bright color is half the appeal of this dish.
• Kalamata olives, ½ cup pitted and sliced: Buy them already pitted if you can find them—it saves your hands and your patience, trust me.
• Red onion, ½ small thinly sliced: Don't skip this; the sharpness is what makes everything taste alive instead of just pleasant.
• Baby spinach, 2 cups: It wilts slightly from the warm grain without becoming sad, adding iron and a subtle earthiness.
• Cooked chickpeas, 1 cup: Canned works perfectly, and warming them slightly in the grain makes them taste less like an afterthought and more like part of the meal.
• Tahini, 3 tablespoons: This is the soul of the dressing; buy good tahini from a store with proper turnover, or it'll taste bitter and old.
• Lemon juice, 2 tablespoons: Fresh lemon is non-negotiable here; bottled will make the dressing taste tinny and thin.
• Extra-virgin olive oil, 1 tablespoon: Good olive oil in a dressing is where you splurge, not on the cooking oil.
• Water, 1 tablespoon plus more: This thins the tahini into something pourable; I always keep extra nearby because tahini's thickness varies.
• Garlic clove, 1 small minced: One clove is enough; more would bully the other flavors and make your breath regrettable.
• Ground cumin, ½ teaspoon: This warm spice whispers underneath everything, hinting at why this bowl tastes vaguely exotic without being complicated.
• Feta cheese, ¼ cup crumbled: The salt and tang are essential; if you skip it for dairy-free, add a pinch more salt to compensate.
• Fresh parsley, 2 tablespoons chopped: The final flourish that makes someone looking at the bowl think you spent hours on it.

Instructions

Get your grain going:

Pour the rinsed farro and vegetable broth into your saucepan, bring it to a rolling boil, then dial the heat down and cover it. Let it simmer for 25 to 30 minutes until the grains are tender but still have a little bite to them; you'll know it's ready when you taste one and it doesn't crunch between your teeth anymore.

Prep while the farro works:

While the grain is doing its thing, set up a little assembly line with your cutting board—halve tomatoes, dice the cucumber and bell pepper, slice the olives and red onion, and have your spinach ready. This is the part where the recipe slows down in the best way, and you're essentially getting paid to stand in your kitchen and watch your vegetables.

Build the dressing:

In a small bowl, whisk together tahini, lemon juice, olive oil, minced garlic, and cumin until it's smooth and looks a bit like peanut butter. Stream in the water slowly while whisking, tasting as you go and adjusting seasoning until it tastes bright and balanced—salt and pepper last, because they're easier to add than to take away.

Bring everything together:

Tip your finished farro into a large bowl, add all your vegetables, chickpeas, and spinach, then drizzle the dressing over and toss gently so everything gets a light coating without bruising the vegetables. The warm farro will soften the raw vegetables just slightly, which is exactly what you want.

Serve and celebrate:

Divide into four bowls, top with crumbled feta and fresh parsley, and taste the first bite slowly—this is a bowl that rewards attention.

Save

There was a moment, maybe a month after I first made this, when someone came home from a long day and asked if I could make the farro bowl, and I realized it had stopped being an experiment and become an actual comfort. Food has a way of doing that quietly—one day you're trying something new, and the next day someone's asking for it because it made them feel looked after.

Why This Bowl Works Year-Round

In summer, the fresh vegetables need almost no excuse to shine, and the cool cucumber tastes like relief. In winter, you can roast the vegetables first—eggplant, zucchini, maybe some cauliflower—and let the warm grain hold them in an embrace that feels seasonal and slow. Spring calls for tender lettuce instead of spinach and early radishes if you want them, while fall begs for roasted beets and perhaps some crispy chickpeas tossed in paprika.

Protein Swaps That Actually Work

Chickpeas are the default because they're budget-friendly and already cooked, but this bowl plays well with others. Grilled chicken becomes the meal for people who need something denser, tofu works beautifully if you press it first and give it a quick pan-sear to build some texture, and shrimp turns it into something you'd order at a restaurant. Even just a soft-boiled egg cracked over the top becomes legitimate protein if you're being flexible about such things.

Making It Yours

The magic of this bowl is that it's a template, not a rulebook. Swap cucumber for zucchini, add roasted eggplant instead of raw bell pepper, use cilantro if parsley feels boring to you. The structure stays the same—warm grain, crisp vegetables, protein, creamy dressing—but the details belong to you.

• Tahini dressing also works beautifully on roasted vegetables or simple salads, so make extra and keep it in the fridge for whenever you need something that tastes both healthy and indulgent.
• If you find yourself with leftover farro, it reheats perfectly in a microwave with a splash of water, or mixed into soups where it adds weight and heartiness.
• The dressing is the secret that transforms this from nice to memorable, so don't skimp on the tahini quality or the fresh lemon juice.

Save

This bowl is what I make when I want to feel nourished without overthinking it, and what I serve when I want someone to understand that I was paying attention. It's simple enough that you can make it without consulting a timer every thirty seconds, but thoughtful enough that it tastes like more than just dinner.

Questions & Answers

→ Can I make this Mediterranean bowl gluten-free?

Yes, simply substitute farro with quinoa or brown rice. Both maintain the hearty texture while making it completely gluten-free.

→ How long does the tahini dressing last?

The tahini dressing stays fresh in an airtight container for up to one week. You may need to add water when reheating as it thickens in the refrigerator.

→ What protein options work best?

Chickpeas provide excellent plant-based protein. Grilled chicken, tofu, or shrimp also work wonderfully. Choose based on your dietary preferences.

→ Can I prepare the components ahead?

Absolutely. Cook the farro and chop vegetables up to two days in advance. Store separately and combine when ready to serve for best texture.

→ Is this bowl suitable for meal prep?

Perfect for meal prep. The flavors develop beautifully over time. Store in individual containers and keep dressing separate until eating to maintain freshness.

→ What vegetables can I add?

Roasted eggplant, zucchini, or artichoke hearts complement the Mediterranean profile. Arugula or fresh basil make excellent additions to the spinach base.