Mediterranean Farro Bowl

I discovered farro bowls during a surprisingly quiet Tuesday afternoon when my neighbor brought over a container of this vibrant mix after returning from a Mediterranean cooking class. One bite and I was hooked—the chewy farro had this nutty, almost comforting quality that made the fresh vegetables feel less like a side and more like the main event. What struck me most was how the tahini dressing somehow tied everything together without feeling heavy, even though it's creamy and rich. Now I find myself making it constantly, sometimes on lazy Sundays when I want something nourishing without much fuss.

I made this for my book club last spring when I was too ambitious about hosting, and honestly it saved me. Everyone arrived hungry and a little skeptical about a vegetarian main, but by the third bite, people were asking for the recipe and requesting seconds. There was something about assembling it communally—everyone got to choose their toppings, adjust the dressing ratio—that turned cooking into conversation. That night taught me that the best dishes aren't always the most complicated ones.

Ingredients

• Farro: This ancient grain has a pleasant chew that holds up beautifully to both warm and cold preparations, and it absorbs broth flavor without turning mushy if you watch it closely.
• Vegetable broth: Use the best quality you can find because it's doing the heavy lifting here—it seasons the farro itself, not just cooking it.
• Cherry tomatoes: Halving them instead of dicing prevents them from turning into juice, and their sweetness balances the salty olives perfectly.
• Cucumber: Dice it just before assembly so it stays crisp and maintains that cool, refreshing crunch against the warm farro.
• Red bell pepper: The color matters as much as the flavor—it makes the bowl feel alive and intentional.
• Kalamata olives: These are non-negotiable for authentic flavor, and pitting them yourself (messy as it is) keeps them from getting bruised.
• Red onion: Slicing it thin and letting it sit in the salad actually mellows it out slightly, making it less sharp and more integrated.
• Baby spinach: The warmth of the farro will slightly wilt it, creating this perfect texture that's neither raw nor cooked.
• Chickpeas: Roasting them separately with a touch of olive oil and salt beforehand adds textural contrast, though tossing in cooled cooked ones works too.
• Tahini: The sesame paste must be stirred well before measuring—the oil separates and a good stir changes everything about the dressing's consistency.
• Lemon juice: Fresh squeezed makes a noticeable difference and brightens the earthiness of the tahini in ways bottled juice simply cannot.
• Extra-virgin olive oil: Save your good stuff for the dressing and drizzling; it's where it actually matters.
• Garlic: Mincing it very fine and letting it sit in the acid of the lemon juice for a minute takes away any harsh edge.
• Ground cumin: Just enough to whisper its presence—this dressing shouldn't taste like hummus.
• Feta cheese: Crumbling it by hand rather than pre-crumbled gives you better texture and prevents it from turning into dust.
• Fresh parsley: The brightness of this matters enormously, so use it fresh and chop it just before serving.

Instructions

Get the farro started:

Pour your rinsed farro into a medium saucepan with vegetable broth and bring it to a boil—you'll notice the grains start to unfurl and soften. Reduce the heat to low, cover it, and let it simmer gently for 25 to 30 minutes until it's tender but still has a slight bite to it, not mushy.

Prepare your vegetables while you wait:

Halve your cherry tomatoes, dice the cucumber and bell pepper, slice the red onion paper-thin, pit and slice your olives, and get your spinach ready. This is the moment where everything comes together in your mind—visualizing the colors stacked in the bowl makes the actual assembly feel easy.

Build the tahini dressing:

In a small bowl, add your tahini, fresh lemon juice, olive oil, water, minced garlic, and cumin, then whisk everything together until smooth and pourable. If it feels too thick (tahini can be unpredictable), add a splash more water at a time until it's the consistency of a thick dressing that will coat each grain.

Assemble the base:

In a large mixing bowl, combine the cooled farro with your cherry tomatoes, cucumber, bell pepper, olives, red onion, spinach, and your protein of choice. The warmth of the farro will gently wilt the spinach without making it disappear, creating this lovely textural harmony.

Dress and toss:

Drizzle the tahini dressing over everything and toss gently with your hands or two spoons, making sure every grain gets coated and every vegetable piece gets kissed with that creamy dressing. Be gentle—you're not mixing a salad, you're combining flavors and textures.

Finish and serve:

Divide the bowl among serving bowls, top each portion with crumbled feta and fresh chopped parsley, and serve it however you like—warm, room temperature, or chilled. It's honestly delicious at any temperature, though I slightly prefer it when everything is still touching but no longer steaming.

Save

My favorite version of this bowl emerged on a night when I had only half the ingredients and decided to not care about perfection. I used what I had, made the dressing anyway, and somehow it tasted better than the days I'd followed my own instructions exactly. Food doesn't always reward precision—sometimes it rewards confidence and a willingness to improvise.

Why This Bowl Works Year-Round

The magic of farro bowls is their flexibility with seasons. In summer, I chill everything and serve it cold with extra lemon. In fall, I add roasted eggplant or butternut squash alongside the base ingredients. Winter brings warmer servings with the bowl just barely cooled, almost soup-like. Spring is when the fresh herbs shine brightest, when parsley actually tastes like something worth celebrating.

Making It Your Own

The protein is entirely your choice, and that's where this bowl becomes a vehicle for whatever you're in the mood for. I've done this with grilled chicken, crumbled tempeh, roasted tofu, shrimp, even leftover salmon. The tahini dressing accommodates every protein without complaint, making this bowl a quiet champion of what to do with whatever's in your fridge.

Storage and Make-Ahead Wisdom

I usually assemble everything except the dressing and keep it separate in the refrigerator for up to two days, which means I can have fresh bowl components ready whenever I'm hungry without sacrificing quality. The farro actually softens slightly as it sits, absorbing any remaining broth and becoming almost creamy in texture, which is a feature, not a bug. Dressing the bowl right before eating prevents the vegetables from weeping into the grain and maintains that textural contrast that makes eating this so satisfying.

• Keep tahini dressing in a small container and shake it well before drizzling, as oil and paste naturally separate during storage.
• If you're prepping for multiple servings, store farro, vegetables, and protein in separate containers and combine only what you're eating that day.
• The bowl tastes just as good cold the next day, though feta softens slightly and parsley fades—you might want to skip these on day-old portions and add fresh garnish instead.

Save

This bowl has become my answer to almost every cooking question—what to make when you're busy, how to eat well without fussing, whether vegetables can be the main event. It's been my trusty companion through seasons and moods.

Questions & Answers

→ Can I make this ahead of time?

Yes, this bowl is excellent for meal prep. Store components separately and combine when ready to eat, or keep dressed for up to 2 days in the refrigerator.

→ What can I substitute for farro?

Quinoa, brown rice, or wheat berries work well as alternatives. Adjust cooking time according to package directions.

→ How do I make this vegan?

Simply omit the feta cheese or use a vegan alternative. The tahini dressing provides plenty of creaminess without dairy.

→ Can I add roasted vegetables?

Absolutely. Roasted eggplant, zucchini, or sweet potato make delicious additions. Roast at 400°F for 20-25 minutes before assembling.

→ Is the dressing adjustable?

Yes. Add more water for a thinner consistency, or increase tahini for a thicker, creamier texture. Lemon juice can be adjusted to taste.

→ What proteins work best?

Chickpeas, grilled chicken, shrimp, tofu, or halloumi all pair beautifully. Choose based on your dietary preferences and what you have on hand.