Mediterranean Farro Bowl

One Tuesday afternoon, my neighbor handed me a container of homemade farro over the fence, insisting I do something interesting with it. I'd been staring at my refrigerator wondering what to make for dinner when she appeared with that small gift, and suddenly I remembered a bowl I'd eaten at a little café near the harbor—simple, bright, completely satisfying. That evening, I scattered what I had around that grain and tasted something that felt both Mediterranean and deeply personal, like I'd invented it myself.

I made this for my book club last summer, and something unexpected happened—everyone went quiet while eating, not from politeness but from genuine focus. One friend asked for the recipe before dessert, and another confessed she'd been eating it for lunch all week after I sent her home with leftovers. It became the kind of dish that bridges seasons, equally comfortable on a warm patio or a cool kitchen counter in November.

Ingredients

• Farro: This ancient grain holds its texture beautifully when simmered and won't turn mushy like some grains do—rinsing it first prevents any residual dust.
• Vegetable broth: The foundation of flavor, so use one you actually enjoy drinking if you have a choice.
• Cherry tomatoes: Halve them lengthwise to catch the dressing better and expose their sweet, juicy centers.
• Cucumber: Dice it just before assembly so it stays crisp and refreshing rather than weeping into the bowl.
• Red bell pepper: The bright acidity underneath the sweetness makes every other ingredient shine.
• Kalamata olives: Pit them yourself if you can—the flavor tastes cleaner than pre-pitted ones somehow.
• Red onion: Slice it paper-thin and it becomes almost sweet, adding a gentle bite rather than an aggressive punch.
• Baby spinach: It wilts just slightly from the warm grain without losing its structure.
• Chickpeas: Cooked dried chickpeas taste better than canned, but if time is short, canned work beautifully when rinsed.
• Tahini: Quality matters here—it should smell nutty and creamy, not rancid or dusty.
• Lemon juice: Fresh lemon is essential; bottled tastes thin and metallic by comparison.
• Feta cheese: Crumble it by hand just before serving so it stays in irregular, delicious chunks.
• Fresh parsley: The final bright note that makes the whole bowl feel intentional and finished.

Instructions

Simmer the farro gently:

Combine rinsed farro and broth in a saucepan, bring to a boil, then lower the heat to barely a bubble. The grain will soften over 25 to 30 minutes, absorbing the savory broth as it cooks.

Prepare everything while grain cooks:

Chop your vegetables and whisk together the tahini dressing while waiting, so assembly becomes effortless and the vegetables stay fresh.

Build the tahini dressing:

Whisk tahini with lemon juice, olive oil, minced garlic, and cumin until creamy, adding water a splash at a time until it reaches a drizzleable consistency that coats without pooling.

Combine in the bowl:

Toss the warm farro with fresh vegetables, olives, onion, spinach, and protein, pouring the dressing over everything and mixing gently so the grain coats evenly without getting mashed.

Finish with garnish:

Divide into bowls and scatter crumbled feta and parsley across the top just before serving, so the cheese stays distinct and the parsley's color pops.

Save

My partner came home from work to find me eating my third bowl of this in a week, and instead of laughing, he asked why I hadn't made enough for both of us. That's when I knew it wasn't just lunch anymore—it had become the kind of meal that makes you look forward to the next day.

Why This Works as a Complete Meal

The genius of this bowl is that it doesn't need anything else. The farro provides substance and earthy warmth, the raw vegetables bring crunch and brightness, the tahini dressing ties everything together with creamy richness, and the protein keeps you satisfied for hours. It's the kind of meal that looks simple until you taste it and realize every component was chosen with intention.

How to Make It Ahead

This bowl is one of those rare dishes that actually improves as the flavors meld—I've made it on Sunday and eaten it through Wednesday without getting bored. Keep the dressing separate from the vegetables and grain if storing longer than a day, then combine when you're ready to eat so everything stays fresh and the textures don't blur together into mush.

Variations Worth Trying

The beauty of a grain bowl is that it bends to whatever you have and whatever you're craving on that particular day. I've added roasted eggplant and zucchini when the farmer's market was overflowing, swapped in grilled shrimp when I wanted something lighter, and even crumbled warm feta cheese for richness. You can shift the entire character by changing the protein or adding a different vegetable, and it will still taste intentional and complete.

• Roast summer vegetables like eggplant, zucchini, or summer squash until caramelized for deeper, sweeter flavor.
• Layer in grilled chicken, shrimp, or crispy tofu for a heartier protein that transforms the bowl's personality.
• Use quinoa or rice instead of farro if you're avoiding gluten or want a lighter texture.

Save

This bowl has become my answer to the question I used to dread—what's for dinner? Now I find myself making it on autopilot, which is the highest compliment a recipe can receive.

Recipe Q&A

→ Can I make this ahead of time?

Absolutely. This bowl keeps well in the refrigerator for up to 2 days. Store the dressing separately and toss just before serving to maintain freshness.

→ Is farro gluten-free?

No, farro is a wheat product containing gluten. For a gluten-free version, substitute quinoa or brown rice prepared the same way.

→ What protein alternatives work well?

Beyond chickpeas, grilled chicken, shrimp, tofu, or even falafel make excellent protein additions. Adjust cooking time accordingly if using proteins that need preparation.

→ How do I get the right tahini dressing consistency?

Whisk tahini with lemon juice first—it may seize temporarily, then smooth out. Add water one tablespoon at a time until you reach a pourable consistency.

→ Can I serve this warm or cold?

Both ways work beautifully. Serve slightly warm for comfort, or chilled for a refreshing lunch. The flavors meld even better after sitting for an hour.

→ What vegetables can I add or substitute?

Roasted eggplant, zucchini, artichoke hearts, or roasted red peppers all complement these flavors. Use what's fresh and in season.