Mediterranean Farro Bowl

My neighbor brought over a bowl of this farro one Saturday afternoon, and I remember being struck by how the grain had this subtle chew to it, nothing like the mushy rice I was used to. She'd drizzled it with tahini dressing that tasted like sunshine and garlic, and I found myself asking for the recipe before I'd even finished eating. What started as a casual lunch became my go-to weeknight dinner, especially on days when I needed something that felt both comforting and alive on the plate.

I made this for friends during a surprise picnic in the park last summer, and watching everyone assemble their bowls with different proteins and extra vegetables felt like we were all creating something together. Someone added extra lemon, someone doubled the olives, and somehow each bowl ended up completely different yet equally delicious. That's when I realized this recipe isn't really about following rules—it's about building something you actually want to eat.

Ingredients

• Farro, rinsed: This grain has a nutty, slightly sweet taste and a texture that holds up beautifully to tossing, unlike softer grains that turn to mush.
• Vegetable broth: Use quality broth if you can—I learned this the hard way when a flavorless version made the whole bowl taste flat.
• Cherry tomatoes, halved: Their natural sweetness balances the earthiness of the farro and tahini, and halving them helps the juices distribute throughout the bowl.
• Cucumber, diced: Keep the skin on for color and crunch; peel it only if you find it bitter on your first bite.
• Red bell pepper, diced: The bright acidity cuts through the richness of tahini, and red peppers are sweeter than yellow or green ones.
• Kalamata olives, pitted and sliced: These bring a salty depth that transforms the bowl from simple to memorable—don't skip them.
• Red onion, thinly sliced: Slicing thin prevents the bite from overwhelming everything; if it feels too sharp, soak it in cold water for five minutes.
• Baby spinach: Raw spinach wilts slightly from the warm farro, which is exactly what you want for texture contrast.
• Cooked chickpeas: Whether canned or homemade, drain and rinse them well so they don't cloud the dressing.
• Tahini: This nutty paste is the soul of the dressing—buy the kind without added oils if you can find it.
• Lemon juice, freshly squeezed: Bottled juice works in a pinch, but fresh lemon brightness makes the entire bowl sing.
• Extra-virgin olive oil: A good one matters here since it's tasted directly in the dressing.
• Garlic, minced: One small clove is enough; more will overpower the delicate tahini flavor.
• Ground cumin: Just a hint adds warmth and Mediterranean authenticity without announcing itself.
• Feta cheese, crumbled: The saltiness anchors all the fresh vegetables, though you'll miss it less if using a good tahini dressing.
• Fresh parsley, chopped: Adds a final peppery freshness that feels like finishing a painting.

Instructions

Simmer the farro gently:

Rinse your farro under cold water first—this removes any dust and helps each grain cook evenly. Bring the broth to a rolling boil, add farro, then reduce the heat so it's barely bubbling and cover with a lid; you'll hear the occasional soft pop rather than an aggressive simmer.

Prep your vegetables while the grain cooks:

Dice everything into pieces roughly the size of a chickpea so each bite feels balanced and composed. A sharp knife makes this feel effortless rather than tedious.

Whisk the tahini dressing together:

Start with tahini and lemon juice, whisking until it lightens in color and thickens slightly—this is the magic moment. Add the remaining ingredients slowly, tasting as you go, and add water a tablespoon at a time until it reaches the consistency of a thick vinaigrette.

Assemble the bowl with intention:

Combine your cooled farro with vegetables and chickpeas in a large bowl, then drizzle dressing over everything. Toss with your hands or two spoons gently enough that you don't crush the vegetables but thoroughly enough that the dressing coats each grain.

Serve and customize:

Divide among bowls and let each person add their own feta and parsley so they feel like they had a hand in creating it. This bowl tastes just as good cold the next day, so don't hesitate to make extra.

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My partner once said this bowl made them feel like they were eating on a terrace in Greece, and I realized it wasn't fancy ingredients or hard technique—it was just the thoughtfulness of building something colorful and nourishing with your own hands. Now whenever someone is stressed or tired, I quietly make them this bowl, and it's become a small ritual of care in our kitchen.

Why This Bowl Works as Meal Prep

Unlike many grain bowls that get soggy or dry by day three, this one actually improves slightly as the flavors meld together and the tahini dressing coats everything more evenly. I've learned to keep the dressing in a separate jar if I'm making ahead, adding it just before eating so the texture stays bright rather than turning dense. The key is storing everything in airtight containers and using fresh lemon juice right before serving to restore that zinging quality.

Protein Swaps That Actually Work

Chickpeas are perfect here, but I've made this with grilled chicken breast when I had it on hand, and crumbled tofu soaked in a bit of lemon and olive oil works beautifully for a vegan version. Shrimp is surprisingly delicious too—quick-pan-sear them with a pinch of cumin and they taste like they belong in this bowl. The tahini dressing is rich enough that it carries any protein you choose, so use what you have or what sounds good that day.

Small Changes That Transform Everything

Sometimes I roast the vegetables lightly before adding them, which deepens their flavor and changes the entire feeling of the bowl from fresh and bright to warm and caramelized. Other times I've added a handful of pomegranate seeds for a burst of tartness, or swapped in different herbs like mint or cilantro depending on what I'm craving. The beauty of this bowl is that it's a template, not a rigid blueprint, and every adjustment teaches you something new about balance and flavor.

• Try adding a spoonful of pomegranate molasses to the tahini dressing for deeper complexity and a subtle sweetness.
• If feta feels too heavy, a sprinkle of sumac brings the same brightness with more tang and less richness.
• Toast your cumin in a dry pan for thirty seconds before grinding it into the dressing—the flavor becomes roasted and more pronounced.

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This bowl quietly became the recipe I make when I want to feel grounded and nourished, and it's taught me that the most memorable meals aren't the complicated ones—they're the ones built with intention and eaten with people you care about. Make it once and you'll find yourself returning to it again and again.

Recipe FAQs

→ Can I make this dish gluten-free?

Yes, simply substitute farro with quinoa or brown rice. Both options work well with the Mediterranean vegetables and tahini dressing.

→ How long does this keep in the refrigerator?

The dressed bowl keeps for up to 2 days refrigerated. For longer storage, keep the dressing separate and toss before serving.

→ What proteins work best in this bowl?

Chickpeas provide a plant-based option, while grilled chicken, shrimp, or tofu work beautifully. Choose based on your dietary preferences.

→ Can I serve this warm or cold?

This versatile bowl works both ways. Serve immediately while the farro is warm for a comforting meal, or chilled for a refreshing lunch option.

→ What can I substitute for tahini?

Greek yogurt creates a lighter dressing, while almond butter offers a similar creamy texture with a milder flavor profile.