Mediterranean Farro Bowl (Printable)

Hearty farro simmered in broth, tossed with Mediterranean vegetables and protein, finished with creamy tahini dressing.

# What You Need:

→ Grains

01 - 1 cup farro, rinsed
02 - 2.5 cups vegetable broth

→ Vegetables

03 - 1 cup cherry tomatoes, halved
04 - 1 cup cucumber, diced
05 - 1 red bell pepper, diced
06 - 0.5 cup Kalamata olives, pitted and sliced
07 - 0.5 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 lemon juice
12 - 1 tablespoon extra-virgin olive oil
13 - 1 tablespoon water, plus more as needed
14 - 1 small garlic clove, minced
15 - 0.5 teaspoon ground cumin
16 - Salt and freshly ground black pepper to taste

→ Garnishes

17 - 0.25 cup crumbled feta cheese
18 - 2 tablespoons fresh parsley, chopped

# How To Make It:

01 - In a medium saucepan, combine farro and vegetable broth. Bring to a boil, then reduce heat, cover, and simmer for 25 to 30 minutes until farro is tender. Drain any excess liquid if necessary and set aside to cool slightly.
02 - While the farro cooks, rinse and dice vegetables, slice olives, mince garlic, and prepare your protein of choice.
03 - In a small bowl, whisk together tahini, lemon juice, olive oil, water, minced garlic, cumin, salt, and pepper until smooth. Add additional water if dressing consistency is too thick.
04 - In a large bowl, combine cooled farro, cherry tomatoes, cucumber, bell pepper, olives, red onion, spinach, and chickpeas.
05 - Drizzle tahini dressing over the bowl and toss gently until all components are evenly coated.
06 - Divide among serving bowls and top with crumbled feta cheese and chopped fresh parsley. Serve immediately or refrigerate for up to 2 days.

# Helpful Tips:

01 -
  • It's a one-bowl meal that feels fancy enough for guests but simple enough for a quiet weeknight, no pretense required.
  • The tahini dressing brings everything together with this creamy, nutty richness that makes even plain vegetables feel important.
  • You can prep components ahead and assemble when you're ready, which means less stress and more flexibility in your week.
  • It scales beautifully whether you're cooking for yourself or four hungry people, and vegetarian swaps feel just as satisfying as any protein.
02 -
  • Don't skip rinsing the farro—it removes surface starch that can make the grain gummy and cloud your broth.
  • The tahini dressing will thicken as it sits, so make it thinner than you think you want it right before serving and adjust with water as needed.
  • If your farro comes out mushy, you've cooked it too long; if it's too chewy, it needs another five minutes—every brand is slightly different, so taste as you go.
  • Warm or cold, this bowl tastes different but equally good, so don't be afraid to prep it ahead and serve it the way that suits your mood.
03 -
  • Toast your cumin briefly in a dry pan before adding it to the dressing—it wakes up the spice and deepens its flavor in ways that feel almost alchemical.
  • If you can't find good tahini or want a lighter dressing, you can make a version with Greek yogurt instead, though the flavor shifts toward tanginess rather than nuttiness.
  • Serve this bowl with warm pita bread on the side and suddenly you have something substantial enough for a full meal that feels like an experience rather than just lunch.
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