Mediterranean Farro Bowl (Print Version)

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

# What You'll 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 fresh lemon juice
12 - 1 tablespoon extra-virgin olive oil
13 - 1 tablespoon water, plus more as needed
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

# Step-by-Step Guide:

01 - In a medium saucepan, combine rinsed farro and vegetable broth. Bring to a boil over high heat, then reduce heat to low, cover, and simmer for 25–30 minutes until farro is tender and liquid is absorbed. Drain any excess liquid if necessary and set aside to cool slightly.
02 - While farro cooks, halve cherry tomatoes, dice cucumber and bell pepper, slice olives and red onion, and have spinach ready. Ensure chickpeas are cooked and drained.
03 - In a small bowl, whisk together tahini, lemon juice, olive oil, water, minced garlic, and ground cumin until smooth. Season with salt and pepper to taste. Add additional water 1 tablespoon at a time if dressing is too thick.
04 - In a large bowl, combine cooled farro, cherry tomatoes, cucumber, bell pepper, Kalamata olives, red onion, baby spinach, and chickpeas. Toss gently to combine.
05 - Drizzle tahini dressing over bowl ingredients and toss gently to coat evenly. Divide among four serving bowls. Top each portion with crumbled feta cheese and chopped fresh parsley.
06 - Serve immediately while farro is warm, or cover and refrigerate for up to 2 days. Bring to room temperature or reheat gently before serving.

# Top Tips:

01 -
  • It holds up incredibly well in the fridge, which means you can pack it for lunch three days in a row without getting bored.
  • The tahini dressing clings to every grain and vegetable, turning simple ingredients into something that tastes like you ordered it from a cafe.
  • You can swap the protein or add roasted vegetables based on what's wilting in your crisper drawer.
02 -
  • Don't skip rinsing the farro; it removes excess starch and keeps the grains from clumping together into a sticky mass.
  • The dressing will thicken as it sits, so if you're meal prepping, add a splash of water or lemon juice before serving to loosen it back up.
  • If you're using canned chickpeas, rinse and drain them well; the canning liquid can make the bowl taste tinny.
03 -
  • Toast the farro in a dry pan for a few minutes before cooking it; the nutty aroma that fills your kitchen is incredible, and it deepens the grain's flavor.
  • Make a double batch of the tahini dressing and keep it in a jar in the fridge; it's perfect drizzled over roasted vegetables, grain bowls, or even as a dip for raw carrots.
  • If you're meal prepping, keep the dressing separate and toss it in just before eating so the vegetables stay crisp and the farro doesn't get soggy.
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