Pin My neighbor brought me a container of leftover farro from a dinner party, and I had no idea what to do with it. I tossed it with whatever vegetables were in my crisper drawer, drizzled some tahini I'd been hoarding, and suddenly understood why grain bowls had taken over every café menu. The chewy texture of the farro against the cool crunch of cucumber felt like a revelation. That random Tuesday lunch turned into my most-requested weeknight dinner.
I started making this bowl on Sundays when I needed something to pack for work lunches. My coworker would peek into my container and ask what smelled so good, and I'd realize it was just the lemon and cumin wafting up. One week I forgot the feta at home, and honestly, the bowl didn't suffer at all. It taught me that this recipe bends to whatever you have on hand, which is the kind of flexibility that keeps me cooking it.
Ingredients
- Farro: Rinse it well to remove any dust, and don't worry if it still has a slight chew after cooking, that's the charm of this ancient grain.
- Vegetable broth: Cooking the farro in broth instead of water adds a subtle savory backbone that makes every bite more satisfying.
- Cherry tomatoes: Halve them so their juices mingle with the dressing, and try to use the ripest ones you can find for natural sweetness.
- Cucumber: English cucumbers work best because they have fewer seeds and stay crisper longer in the bowl.
- Red bell pepper: The sweetness of red peppers balances the briny olives better than green or yellow varieties.
- Kalamata olives: Buy them pitted to save time, and slice them so their flavor distributes evenly rather than hitting you in concentrated bursts.
- Red onion: Soak the slices in cold water for five minutes if raw onion is too sharp for you.
- Baby spinach: It wilts slightly when tossed with warm farro, which I actually prefer to raw leaves.
- Chickpeas: Canned chickpeas work perfectly, just rinse and drain them well to avoid any tinny aftertaste.
- Tahini: Stir the jar well before measuring because the oil separates, and a smooth tahini makes all the difference in the dressing.
- Lemon juice: Fresh is essential here, bottled lemon juice tastes flat and won't brighten the bowl the same way.
- Extra-virgin olive oil: A fruity olive oil adds richness without making the dressing feel heavy.
- Garlic: Mince it finely or use a press so it blends smoothly into the dressing without any harsh chunks.
- Ground cumin: Just half a teaspoon gives the dressing a warm, earthy depth that ties everything to the Mediterranean.
- Feta cheese: Crumble it yourself from a block rather than buying pre-crumbled, the texture and flavor are noticeably better.
- Fresh parsley: Chop it right before serving so it stays bright green and doesn't wilt into the bowl.
Instructions
- Simmer the Farro:
- Bring the farro and vegetable broth to a boil in a medium saucepan, then lower the heat and cover it loosely. Let it bubble gently for 25 to 30 minutes until the grains are tender but still have a pleasant chew, then drain any leftover liquid and let it cool while you prep everything else.
- Prep Your Vegetables:
- While the farro cooks, chop all your vegetables into bite-sized pieces so every forkful has a little bit of everything. I like to arrange them on my cutting board in a rainbow, it makes the task feel less like work.
- Whisk the Tahini Dressing:
- Combine tahini, lemon juice, olive oil, water, garlic, cumin, salt, and pepper in a small bowl and whisk until the mixture is smooth and pourable. If it seizes up and looks grainy, add another tablespoon of water and keep whisking until it loosens into a creamy drizzle.
- Toss Everything Together:
- In a large bowl, combine the cooled farro with all your chopped vegetables, chickpeas, and spinach. Drizzle the tahini dressing over the top and toss gently with clean hands or two spoons so everything gets coated without bruising the tomatoes.
- Garnish and Serve:
- Divide the mixture among serving bowls and scatter feta and parsley over each one. Serve it right away while the farro is still slightly warm, or cover and refrigerate it for up to two days.
Pin I made this bowl for a friend who was recovering from surgery and needed easy meals. She texted me later that night saying it was the first thing that had tasted like real food in days, not just fuel. I realized then that these simple bowls carry more than nutrients. They carry care, color, and the kind of comfort that doesn't need to be complicated.
How to Store and Reheat
This bowl keeps beautifully in the fridge for up to two days, though the vegetables will soften slightly as they sit in the dressing. I store mine in individual glass containers so I can grab one for lunch without thinking. If you want to meal prep, keep the dressing separate and toss it in just before eating so everything stays crisp. Reheat gently in the microwave for 30 seconds if you prefer it warm, or eat it cold straight from the fridge.
Swaps and Substitutions
If you can't find farro or need a gluten-free option, swap it for quinoa or brown rice and adjust the cooking time accordingly. Grilled chicken, shrimp, or cubed tofu work just as well as chickpeas if you want to change up the protein. I've also made this with roasted sweet potato instead of chickpeas when I needed something heartier, and it was just as satisfying. The beauty of a grain bowl is that it welcomes whatever you have on hand without losing its identity.
Serving Suggestions
I love serving this bowl with warm pita bread on the side for scooping, or sometimes I'll toast the pita and break it into shards for extra crunch. A simple side of hummus or baba ganoush makes it feel like a full Mediterranean spread without much extra effort. If I'm feeding a crowd, I set out all the components separately and let everyone build their own bowl, which turns dinner into something interactive and fun.
- Add a handful of toasted pine nuts or slivered almonds for richness and crunch.
- Drizzle a little extra olive oil and a squeeze of lemon over the top just before serving.
- Serve alongside a chilled glass of white wine or sparkling water with a lemon wedge.
Pin This bowl has become my answer to the question of what to make when I want something nourishing but not fussy. It reminds me that the best meals don't need to be complicated, they just need to be made with ingredients that taste like themselves.
Recipe FAQ
- → What is farro?
Farro is an ancient wheat grain with a nutty flavor and chewy texture. It's packed with fiber, protein, and nutrients, making it an excellent base for grain bowls.
- → Can I make this gluten-free?
Yes, substitute farro with quinoa, brown rice, or millet to create a gluten-free version while maintaining the Mediterranean flavors and textures.
- → How long does this keep in the refrigerator?
The assembled bowl stays fresh for up to 2 days when refrigerated. Store the dressing separately and add just before serving to maintain optimal texture.
- → What proteins work best?
Chickpeas provide plant-based protein, while grilled chicken, shrimp, or tofu offer excellent alternatives. Choose based on your dietary preferences and preparation time.
- → Can I prepare components ahead?
Cook the farro and chop vegetables up to 2 days in advance. Store separately in airtight containers, then assemble and dress when ready to serve.