Mediterranean Farro Bowl (Printable)

Hearty farro tossed with fresh vegetables and creamy tahini dressing for a satisfying Mediterranean-inspired meal.

# What You 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 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 Steps:

01 - In a medium saucepan, combine farro and vegetable broth. Bring to a boil, then reduce heat, cover, and simmer for 25–30 minutes until farro is tender. Drain any excess liquid if necessary 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, garlic, cumin, salt, and pepper until smooth. Add more 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.
05 - Drizzle tahini dressing over the bowl and toss gently to combine all components.
06 - Divide among serving bowls. Top with crumbled feta and chopped parsley. Serve immediately or refrigerate for up to 2 days.

# Expert Suggestions:

01 -
  • It comes together in less than an hour and actually tastes better when you prep it with a friend alongside you.
  • You can eat it warm, cold, or somewhere in between, and it somehow works every single time.
  • The tahini dressing is so good you'll find yourself drizzling it on things that have nothing to do with this bowl.
02 -
  • Don't rinse the farro too aggressively—you want to remove dust and debris but not strip away the starch that helps the dressing cling to each grain.
  • Tahini dressing breaks or becomes grainy if you don't whisk smoothly and add liquid gradually; it's temperamental but forgiving if you're patient.
03 -
  • Toast your farro in a dry pan for a minute before cooking it in broth—it adds a subtle nuttiness that elevates the entire bowl and only takes an extra minute.
  • Warm pita bread served alongside turns this into something substantial enough for anyone, making it feel less like a health bowl and more like actual dinner.
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