Mediterranean Farro Bowl

There's something about assembling a bowl that feels less like cooking and more like painting with your pantry. I discovered farro during a lazy Sunday at the farmers market, where a vendor was practically forcing samples of this chewy grain into everyone's hands, and I found myself buying a bag almost by accident. That first bowl came together in my tiny kitchen while golden afternoon light streamed through the window, and I realized how a handful of simple ingredients could taste so complete, so deeply satisfying. The tahini dressing was the revelation, though—creamy, garlicky, slightly tart—it transformed everything from pleasant to unforgettable.

I made this for my sister when she was going through her "healthier choices" phase, convinced she'd pick at it politely and order takeout later. Instead, she came back for seconds and asked for the recipe, then texted me two weeks later saying she'd made it three more times. There's something about a bowl that invites people to customize it, to add their own feta or skip the olives, that makes everyone feel like they've created something personal.

Ingredients

• Farro: This pearl-like grain has a nutty flavor and wonderful chewy texture that holds up beautifully in bowls, plus it's heartier than rice so you actually stay full.
• Vegetable broth: Use good quality broth here because it's doing the real flavor work, not just cooking the grain.
• Cherry tomatoes: Halving them instead of dicing helps them keep their shape and gives you little bursts of sweetness throughout.
• Cucumber: The cool crispness is essential—it's your textural anchor in a bowl of softer elements.
• Red bell pepper: This adds subtle sweetness and brilliant color that makes you want to eat with your eyes first.
• Kalamata olives: Don't skip the pitting step, trust me; biting into a pit will be your one regret.
• Red onion: Thinly sliced and raw, it brings a sharp brightness that wakes up every other ingredient.
• Baby spinach: The hot farro will wilt it slightly, softening it just enough while keeping it nutritious.
• Chickpeas: Canned and drained works fine, but roasted ones add a satisfying crunch that takes the bowl from good to crave-worthy.
• Tahini: This is your bowl's best friend, the dressing that ties everything together with creamy, earthy richness.
• Lemon juice: Fresh squeezed makes a difference in brightness; bottled will work but tastes slightly flat.
• Extra-virgin olive oil: Use something you actually like the taste of, since you can taste it clearly in the dressing.
• Garlic clove: Just one small clove, minced fine so it dissolves into the dressing rather than appearing as visible chunks.
• Ground cumin: A whisper of this spice adds warmth without announcing itself.
• Feta cheese: Crumbled fresh feta melts slightly from the warm farro and tastes infinitely better than pre-crumbled versions.
• Fresh parsley: The green brightness at the end makes everything taste fresher than it should.

Instructions

Simmer the farro gently:

Rinse your farro under cold water first to remove any dust, then combine it with broth in a saucepan and bring to a boil. Once it's boiling, turn the heat down to low, cover it, and let it bubble quietly for 25 to 30 minutes until each grain is tender but still has a slight chew. You'll know it's done when you can easily bite through a grain without it cracking.

Prep your vegetables while farro cooks:

This is your multi-tasking moment—halve the tomatoes, dice the cucumber and bell pepper, slice your red onion paper-thin, pit and slice the olives. Cooking happens fastest when everything is ready waiting for you, not the other way around.

Whisk the tahini dressing smooth:

In a small bowl, combine tahini, lemon juice, olive oil, water, minced garlic, cumin, salt, and pepper. Whisk it together gently until you have something creamy and pourable; if it's too thick, add water a tablespoon at a time until it coats a spoon.

Build your bowl foundation:

Once the farro has cooled slightly, put it into a large bowl with the tomatoes, cucumber, bell pepper, olives, red onion, spinach, and chickpeas. The warm farro will slightly soften the spinach in the sweetest way.

Dress and toss with care:

Drizzle the tahini dressing over everything and fold it together gently with a wooden spoon or your hands, being careful not to break up the farro grains. You want everything coated but still looking intentional, not mushed.

Serve and finish:

Divide the bowl among serving dishes, then top each one with a scatter of crumbled feta and a sprinkle of fresh parsley. The contrast between warm and cool, creamy and crisp, is exactly what makes this bowl sing.

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My neighbor tasted this when I brought her a bowl during her recovery from surgery, and watching her close her eyes while eating it made me understand that sometimes the most nourishing thing you can offer someone is something that tastes this good and feels this wholesome at the same time. Food has a way of communicating care when words feel too small.

The Magic of Tahini

The tahini dressing is what separates this bowl from just a pile of vegetables over grain. When you whisk it together, something chemistry-like happens—the lemon juice and tahini form this creamy emulsion that tastes both rich and bright simultaneously. The garlic and cumin don't announce themselves loudly; instead, they create this subtle warmth that somehow makes every vegetable taste more like itself. This dressing works on almost anything, so once you master it, you'll find yourself making it for grain bowls, roasted vegetables, even as a dip for bread.

Storage and Keeping

This bowl is one of the rare dishes that actually improves slightly after a day in the refrigerator because the flavors have time to mingle and get to know each other. The farro absorbs some of the dressing and the vegetables release their juices, creating this cohesive, integrated dish rather than separate elements. Keep it in an airtight container and it'll stay fresh for up to two days, though I've found that day two tastes better than day one.

Variations Worth Trying

Once you've made this bowl as written, you'll start seeing it as a template rather than a rigid recipe, which is exactly what should happen. Summer calls for grilled zucchini and eggplant roasted until their edges caramelize, while cooler months want roasted beets and tender kale. You can swap chickpeas for grilled chicken, shrimp, or crumbled tofu, and each version tastes distinctly different yet somehow exactly right. The beauty of this bowl is that it works year-round and with whatever your kitchen holds.

• Try adding roasted eggplant slices for sweetness or grilled shrimp for a protein boost that feels more indulgent.
• In winter, roast your vegetables instead of keeping them raw to create a warmer, more comforting version of this bowl.
• Make a double batch of tahini dressing and use it throughout the week on salads, roasted vegetables, or as a sandwich spread.

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This bowl has quietly become my go-to dish when I want to feed people well without making it seem like I've done anything complicated. It's nourishing enough to be a complete meal, flexible enough to work with almost anything in your kitchen, and honestly delicious enough that you'll find yourself making it again and again.

Recipe Questions & Answers

→ Can I make this gluten-free?

Yes, simply substitute the farro with quinoa or brown rice. Both alternatives work wonderfully with the Mediterranean flavors and tahini dressing.

→ How long does this keep in the refrigerator?

This bowl stays fresh for up to 2 days when refrigerated. Store the dressing separately and toss before serving to maintain the best texture.

→ What protein options work best?

Chickpeas provide excellent plant-based protein, but grilled chicken, shrimp, or firm tofu also pair beautifully with these Mediterranean flavors.

→ Can I prepare the components ahead?

Absolutely. Cook the farro, chop the vegetables, and whisk the dressing up to a day in advance. Assemble just before serving for optimal freshness.

→ What can I serve alongside this bowl?

Warm pita bread, hummus, or a simple green salad complement this dish well. For a heartier meal, add roasted eggplant or zucchini.