Mediterranean Farro Bowl (Printable)

Hearty farro tossed with Mediterranean vegetables and tahini dressing for a satisfying, wholesome meal.

# What You'll Need:

→ Grains

01 - 1 cup farro, rinsed
02 - 2½ cups vegetable broth

→ Vegetables

03 - 1 cup cherry tomatoes, halved
04 - 1 cup cucumber, diced
05 - 1 red bell pepper, diced
06 - ½ cup Kalamata olives, pitted and sliced
07 - ½ 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 fresh lemon juice
12 - 1 tablespoon extra-virgin olive oil
13 - 1 tablespoon water
14 - 1 small garlic clove, minced
15 - ½ teaspoon ground cumin
16 - Salt and freshly ground black pepper to taste

→ Garnishes

17 - ¼ cup crumbled feta cheese
18 - 2 tablespoons fresh parsley, chopped

# How To Make It:

01 - Combine rinsed farro and vegetable broth in a medium saucepan. Bring to a boil, then reduce heat, cover, and simmer for 25 to 30 minutes until farro is tender. Drain excess liquid if necessary and set aside to cool slightly.
02 - While farro cooks, prepare vegetables and protein as listed. Dice bell pepper and cucumber, halve cherry tomatoes, slice red onion, and pit olives.
03 - In a small bowl, whisk together tahini, lemon juice, olive oil, water, minced garlic, cumin, salt, and pepper until smooth. Add additional water in small amounts if dressing becomes too thick.
04 - In a large bowl, combine cooked farro, cherry tomatoes, cucumber, bell pepper, olives, red onion, spinach, and chickpeas. Toss gently to combine.
05 - Drizzle tahini dressing over the bowl and toss gently. Divide among serving bowls and top with crumbled feta cheese and chopped fresh parsley.
06 - Serve immediately or refrigerate for up to 2 days. Bring to room temperature or gently reheat before serving.

# Expert Suggestions:

01 -
  • It comes together in under an hour, but tastes like you spent the afternoon cooking.
  • One bowl feeds everyone—vegetarian friends, meat eaters, people avoiding dairy, all happy at the same table.
  • Leftovers actually taste better the next day when flavors meld together.
02 -
  • Never skip rinsing the farro at the start—it removes the starch and keeps each grain from turning into mush.
  • The tahini dressing is thicker than you'd expect when you first whisk it together, but it loosens beautifully when it meets the warm grain.
03 -
  • Toast your cumin in a dry pan for 30 seconds before adding it to the dressing—it wakes up the spice and makes it taste less powdery.
  • If your tahini is thick and stubborn, warm it slightly in the microwave for 10 seconds before whisking—it'll incorporate into the dressing without lumps.
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