Mediterranean Farro Bowl (Printable)

Hearty farro with fresh Mediterranean vegetables and creamy tahini dressing

# What You'll Need:

→ 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, or grilled chicken, or tofu

→ Tahini Dressing

10 - 3 tablespoons tahini
11 - 2 tablespoons lemon juice
12 - 1 tablespoon extra-virgin olive oil
13 - 1 tablespoon water, or more as needed
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, optional
18 - 2 tablespoons fresh parsley, chopped

# How-To Steps:

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 the farro cooks, prepare all vegetables and protein according to ingredient specifications.
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 or chosen protein.
05 - Drizzle tahini dressing over the bowl and toss gently to combine. Divide among serving bowls and top with crumbled feta cheese and chopped parsley.
06 - Serve immediately or refrigerate for up to 2 days.

# Expert Tips:

01 -
  • It comes together in under an hour and tastes even better the next day when flavors have gotten to know each other.
  • Every vegetable stays vibrant and individual instead of turning into a sad, mushy mess.
  • You can swap proteins and dietary preferences without the dish falling apart—it's genuinely flexible in the best way.
02 -
  • Tahini dressing thickens as it cools, so make it slightly looser than you think you want it; you can always drizzle more water over the finished bowl.
  • Don't assemble everything at once if you're not serving immediately—keep the warm grain separate from the crisp vegetables, and only toss together with dressing just before eating, or you'll end up with mush.
03 -
  • Cook extra farro at the beginning of the week and you've got the hard part done; the rest of the bowl comes together in under ten minutes on nights when you're hungry but tired.
  • If your tahini dressing breaks or looks separated, add a teaspoon of water and whisk aggressively; it'll come back together and forgive you for whatever went wrong.
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