Mediterranean Farro Bowl

My neighbor brought this over one Tuesday evening when I was buried in work, and I ate it straight from the container while standing at my kitchen counter. The farro had this nutty, substantial warmth to it, and the tahini dressing tasted like someone had bottled up a Mediterranean afternoon. I've made it dozens of times since, sometimes with whatever vegetables I had lingering in my crisper drawer, and it never disappoints.

I made this for my book club once, skeptical it would satisfy everyone, and ended up with three people asking for the recipe before dessert was even served. That's when I knew it was the kind of dish that bridges different diets and preferences without feeling like a compromise for anyone.

Ingredients

• Farro, rinsed: The grain that feels fancy but cooks like pasta—nutty, chewy, and forgiving if you're a few minutes off.
• Vegetable broth: Use the good stuff if you can; it's the backbone of flavor here, so don't skimp on quality.
• Cherry tomatoes, halved: They stay plump and sweet this way, adding little bursts of brightness throughout.
• Cucumber, diced: The cooling element that keeps this bowl from feeling heavy even in summer heat.
• Red bell pepper, diced: Choose one with thick walls—they're sweeter and cut cleaner.
• Kalamata olives, pitted and sliced: Their briny punch is what makes this feel Mediterranean and not just sad salad.
• Red onion, thinly sliced: Raw and sharp, it keeps everything from tasting too soft and gentle.
• Baby spinach: It wilts slightly from the warm farro without turning into mush if you toss everything quickly.
• Cooked chickpeas: Canned is fine—just rinse them well so you're not tasting the tin.
• Tahini: This is the soul of the dressing, so buy the good kind and store it somewhere cool.
• Lemon juice: Freshly squeezed changes everything; bottled never quite gets there.
• Extra-virgin olive oil: Not for cooking here, just for finishing, so use one you actually like the taste of.
• Garlic clove, minced: One small clove is brave; use less if you're wary, more if you live for garlic.
• Ground cumin: A whisper of warmth that ties everything together without announcing itself.
• Feta cheese, crumbled: Optional but transformative—salty, creamy, and utterly worth the splurge.
• Fresh parsley, chopped: The final bright note that makes you feel like you planned this carefully.

Instructions

Simmer the farro until it's tender:

Combine rinsed farro and broth in a medium saucepan, bring to a boil, then lower the heat, cover, and let it bubble gently for 25 to 30 minutes. You'll know it's done when the grains are soft but still have a slight chew to them, not mushy.

Prep your vegetables while the grain cooks:

This is the perfect time to dice and slice everything—halve the tomatoes, cut the cucumber into small cubes, dice the bell pepper, slice the olives and red onion, and have your spinach ready.

Whisk the tahini dressing until smooth:

In a small bowl, combine tahini, lemon juice, olive oil, water, minced garlic, and cumin, whisking until you have a pourable consistency. If it's too thick, add a splash more water.

Combine everything in a large bowl:

Once the farro has cooled slightly, add it to a large bowl with all your prepared vegetables, protein, and spinach. The warm grain will soften the spinach just enough.

Dress and toss gently:

Drizzle the tahini dressing over everything and toss until each component is coated. Go easy—you want to combine it, not bruise the vegetables.

Serve or store:

Divide into bowls and top with crumbled feta and fresh parsley. If you're making ahead, keep the dressing separate until you're ready to eat so nothing gets soggy.

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This bowl became my answer to "What should we eat?" on nights when nothing in the fridge feels inspiring but you know you need something real. It's the kind of dish that feels like you took care of yourself.

Why This Combination Works

Every element here has a job. The farro is substantial enough to be a main course, the vegetables add color and texture without heaviness, the tahini dressing ties everything together with a creamy richness that feels indulgent but isn't, and the chickpeas give it protein that sticks with you. Together they create a bowl that's somehow both light and satisfying, which is harder to pull off than it sounds.

Variations That Actually Work

I've made this with roasted eggplant when tomatoes seemed boring, swapped the chickpeas for grilled shrimp on nights I wanted something different, and even tried it with leftover roasted chicken when that's what was in my fridge. The frame is strong enough that you can play around without it falling apart. Try adding pomegranate seeds for a burst of tartness, use grilled zucchini instead of raw cucumber for a warmer version, or stir in some white beans if you want more protein without changing the flavor profile.

Storage and Make-Ahead Tips

This bowl keeps beautifully in the refrigerator for up to two days, which makes it perfect for meal prep on a Sunday afternoon. Store the dressing separately so the bowl doesn't get waterlogged, and keep the feta and parsley off until you're ready to eat. You can prep all the vegetables the day before too, which means on busy weeknights you're just whisking dressing and assembling.

• Store the tahini dressing in a small container and give it a quick whisk before using—it separates slightly but comes right back together.
• If your bowl gets a little dry after sitting, drizzle a bit more olive oil and lemon juice before eating it.
• This reheats poorly, so eat it cold or at room temperature straight from the fridge.

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This is the kind of recipe that becomes part of your regular rotation without you realizing it. Make it once and it'll keep calling you back.

Recipe Questions & Answers

→ Can I make this gluten-free?

Yes, simply substitute farro with quinoa, brown rice, or millet. Adjust cooking time according to your chosen grain's package instructions.

→ How long does this keep in the refrigerator?

This bowl stores well for up to 2 days in an airtight container. Keep the dressing separate and toss just before serving to maintain freshness.

→ What protein alternatives work well?

Grilled chicken, shrimp, tofu, or even roasted eggplant make excellent protein swaps. Each adds unique texture and flavor while complementing the Mediterranean ingredients.

→ Can I prepare the components ahead?

Absolutely. Cook the farro, chop vegetables, and whisk dressing in advance. Assemble when ready to serve, or pack components separately for portable lunches.

→ Is farro the same as barley?

While similar in appearance, farro has a nuttier flavor and chewier texture than barley. Barley can be substituted, though cooking times may vary slightly.