Mediterranean Farro Bowl

My first Mediterranean bowl came together on a lazy Sunday afternoon when I had half a dozen vegetables wilting in the crisper drawer and absolutely no plan for dinner. I grabbed a box of farro from the pantry, threw it in a pot with some broth, and while it simmered, I started chopping—tomatoes, cucumbers, bell peppers—just tossing them into a bowl as I went. The tahini dressing came last, whisked together almost as an afterthought, but when I drizzled it over everything and tossed it all together, something magical happened. Suddenly those random ingredients felt intentional, bright, and deeply satisfying.

I made this for a dinner party once, scaled it up for six people, and someone asked me if I'd gotten it from a Mediterranean restaurant. I hadn't told them it took me forty minutes total, and honestly I let them believe it was more complicated than it was. The bowl sat there looking so vibrant and intentional—all those colors, the herbs scattered on top—that it elevated the entire meal in everyone's mind. That's when I realized this dish has this quiet power to make you look like you spent hours in the kitchen when really you just had good instincts and decent ingredients.

Ingredients

• Farro: This ancient grain has a wonderful chewy texture that holds up beautifully when dressed, and it absorbs the broth's flavor without turning mushy—I always rinse it first because a friend once made it without rinsing and the bowl turned cloudy.
• Vegetable broth: This is your chance to use something with real flavor; I've noticed the difference between a rich homemade broth and a watered-down box, and it matters more than you'd think.
• Cherry tomatoes: Halving them instead of leaving them whole means they'll actually release their juice into the dressing and make the whole bowl taste more cohesive.
• Cucumber: Dice it just before you assemble the bowl or it'll start weeping water and diluting everything; I learned this the hard way when I prepped it too early for a lunch the next day.
• Red bell pepper: The color matters here—it's not just for looks but because red peppers have a sweeter, more subtle flavor than green ones.
• Kalamata olives: Pit them yourself if you can find them that way, and slice them so their flavor distributes throughout the bowl rather than concentrating in one bite.
• Red onion: Slice it paper-thin and let it sit for a minute or two after slicing—it mellows out and becomes almost sweet instead of aggressively spicy.
• Baby spinach: Toss it in just before serving or it'll wilt into an unappetizing heap; the warm farro is just enough to soften it without destroying its texture.
• Chickpeas: Use canned if you're short on time, but rinse them well to remove the starchy liquid that can make the bowl gummy.
• Tahini: Get the good stuff if you can—raw tahini made from unhulled sesame seeds has more nutritional depth and a richer color.
• Lemon juice: Fresh lemon is non-negotiable here; bottled juice will make the dressing taste tinny and flat.
• Extra-virgin olive oil: This is one of those dishes where you actually taste the oil, so don't skimp.
• Garlic: One small clove is all you need—too much and it overpowers the tahini's earthiness.
• Ground cumin: Just a whisper of it ties the whole Mediterranean flavor profile together without being obvious.
• Feta cheese: Crumble it by hand rather than using pre-crumbled; it has a better texture and melts slightly into the warm farro.
• Fresh parsley: The final garnish that makes people think you care, and honestly you do, but it takes thirty seconds.

Instructions

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Simmer the farro:

Combine rinsed farro and vegetable broth in a medium saucepan and bring to a boil, then lower the heat and cover it. Let it cook for 25 to 30 minutes—you'll know it's done when the grains are tender but still have a slight chew to them, kind of like al dente pasta. If there's excess liquid at the end, drain it and set the warm farro aside to cool just a bit.

Prep your vegetables:

While the farro is cooking, halve your cherry tomatoes, dice your cucumber and bell pepper, pit and slice the olives, and thinly slice the red onion. This is the perfect time to get your spinach ready too—just leave it whole and don't dress it yet.

Whisk the tahini dressing:

In a small bowl, combine tahini, fresh lemon juice, olive oil, water, minced garlic, and ground cumin, then whisk everything together until it's smooth and creamy. If it seems too thick, add a little more water—the consistency should be pourable but still coat a spoon.

Assemble the bowl:

In a large bowl, combine your cooked farro, cherry tomatoes, cucumber, bell pepper, olives, red onion, spinach, and chickpeas. This is where the magic happens—all those separate ingredients finally meet.

Dress and toss:

Drizzle the tahini dressing over everything and toss gently but thoroughly, making sure the dressing reaches all the way to the bottom so every bite gets some of that creamy, cumin-kissed flavor.

Serve and garnish:

Divide the bowl among serving dishes and top each one with crumbled feta and a scatter of fresh parsley. You can serve it right away while the farro is still warm, or refrigerate it if you'd rather eat it cold or at room temperature.

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There was an evening when I made this bowl for my sister who'd just come back from a trip to Greece, and she took one bite and got quiet for a moment. She said it tasted like sitting on a terrace overlooking the sea, which seemed like an exaggeration until I realized that's what good food does—it carries you somewhere, even if that somewhere is just the memory of a place you've never been. That's when I understood this bowl isn't just about nourishment; it's about creating a moment of brightness in an ordinary evening.

Why This Bowl Works as a Complete Meal

The beauty of this Mediterranean farro bowl is that it's nutritionally balanced without feeling heavy or overwhelming. The farro provides complex carbohydrates and fiber, the chickpeas (or whatever protein you choose) add substance and staying power, the vegetables bring vitamins and color, and the tahini dressing ties it all together with healthy fats. I've found that when I eat this bowl at lunch, I don't get that three-o-clock slump that comes from eating something too carb-heavy or too light.

Make It Your Own

This recipe is really more of a template than a law. I've made it with roasted zucchini when tomatoes weren't in season, swapped the chickpeas for grilled chicken when I wanted something more substantial, and once used quinoa instead of farro when a friend with a gluten sensitivity was coming over. The tahini dressing works with almost anything Mediterranean, and the ratio of grain to vegetables to dressing stays consistent no matter what you swap in or out.

Storage and Leftovers

This bowl keeps beautifully in the refrigerator for up to two days, which makes it perfect for meal prep when you want something fresh but don't want to cook every single day. The farro absorbs the dressing as it sits, so it actually develops more flavor overnight, though you might want to add a splash more lemon juice or olive oil if it gets too dry. The only caveat is that the cucumber and tomatoes will release water over time, so if you're planning to eat it a few days later, it's worth saving those for the day you eat it.

• Store it in an airtight container and give it a gentle stir before eating.
• If the bowl seems dry when you reheat or eat it cold, drizzle a little more olive oil or tahini dressing over top.
• Don't add the fresh parsley garnish until you're ready to eat; it gets sad and dark in the refrigerator.

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This bowl has become one of those recipes I make when I want to feel like I'm taking care of myself without making a big production out of it. There's something grounding about coming home, knowing you can assemble something colorful and nourishing in less than an hour, and sitting down to a meal that tastes like it was made with intention.

Common Questions

→ Can I make this gluten-free?

Yes, simply substitute farro with quinoa, brown rice, or your favorite gluten-free grain. Farro is a wheat product, so those avoiding gluten should choose an alternative grain that cooks similarly.

→ How long does this keep in the refrigerator?

This bowl stores beautifully for up to 2 days when refrigerated in an airtight container. The farro absorbs the dressing over time, so you may want to add a splash of lemon juice or olive oil before serving leftovers.

→ What proteins work well in this bowl?

Chickpeas provide excellent plant-based protein, but grilled chicken breast, shrimp, tofu, or even roasted salmon complement the Mediterranean flavors beautifully. Choose based on your dietary preferences.

→ Can I use pearled farro instead of whole?

Absolutely. Pearled farro cooks faster in about 15-20 minutes, while whole farro takes 25-30 minutes. Adjust cooking time accordingly and check for tenderness before draining.

→ Is the tahini dressing essential?

The creamy tahini dressing is what brings all components together, but you could substitute with a lemon-herb vinaigrette or Greek yogurt sauce if preferred. The tahini adds richness and complements the Mediterranean vegetables perfectly.

→ Can I add roasted vegetables?

Roasted eggplant, zucchini, or red peppers would be delicious additions. Roast them at 400°F for 20-25 minutes before tossing with the cooked farro and fresh vegetables for even deeper flavor.