Mediterranean Farro Bowl

My neighbor brought this bowl over on a Tuesday evening when I was too tired to think about dinner, and I honestly couldn't stop eating it straight from the container while standing at my kitchen counter. The farro had this perfect chewy texture, the vegetables were so bright and fresh, and that tahini dressing tasted like it held some secret I'd been missing my whole life. I've made it probably fifty times since, and it never feels like work because there's something almost meditative about chopping all those vegetables and watching them come together.

I made this for my book club last month, and three people asked for the recipe before they even finished eating, which made me realize this bowl has that rare quality of looking humble but tasting like you actually know what you're doing in the kitchen. One friend mentioned she'd been eating sad desk lunches for years and this changed her entire approach to meal prep, which stuck with me.

Ingredients

• Farro, rinsed: This grain is nutty and substantial without being heavy, and rinsing it first makes a real difference in the final texture, trust me on that.
• Vegetable broth: Use good broth because it's doing the actual seasoning work here, not just providing liquid.
• Cherry tomatoes, halved: The halving matters because it lets them release their juice into the bowl and creates little pockets of flavor throughout.
• Cucumber, diced: Keep it cold and add it just before serving if you want it to stay crisp, though I sometimes don't mind the softer version.
• Red bell pepper, diced: The sweetness balances the olives and tahini in ways that feel almost accidental but absolutely essential.
• Kalamata olives, pitted and sliced: These are the umami backbone, so don't skip them or substitute with something mild.
• Red onion, thinly sliced: A thin slice means the raw bite stays pleasant and doesn't overpower everything else.
• Baby spinach: It wilts slightly from the warm farro, which is exactly what you want, creating this soft foundation for everything else.
• Cooked chickpeas: Canned works perfectly fine, and they add protein without making the bowl feel heavy or complicated.
• Tahini: This is the dressing's soul, so use the best quality you can find because you'll absolutely taste the difference.
• Lemon juice: Fresh squeezed is genuinely better and only takes thirty seconds longer than bottled.
• Extra-virgin olive oil: A good one makes the dressing taste like you actually know something about food.
• Garlic clove, minced: One small clove is enough because tahini already brings richness, and too much garlic tips everything into a different direction.
• Ground cumin: Just a hint of this connects everything back to Mediterranean flavors without announcing itself.
• Feta cheese, crumbled: The saltiness and slight tanginess make the whole bowl feel complete, though it's genuinely optional for vegan versions.
• Fresh parsley, chopped: The green brightness at the end makes people think you spent hours on this when you really didn't.

Instructions

Simmer the farro until it's tender and nutty:

Bring farro and broth to a boil, then drop the heat down low and let it bubble gently under a lid for about 25 to 30 minutes. You'll know it's done when you can bite through it easily but it still has a slight chew, not mushy.

Prepare all your vegetables while the grain cooks:

This is when you actually get to enjoy yourself a little, chopping and arranging everything so it's ready when you need it. Mise en place sounds fancy but it just means everything is in its place.

Make the tahini dressing while the farro finishes:

Whisk tahini with lemon juice, olive oil, water, garlic, and cumin until it's smooth and creamy, adding more water if it seizes up. Taste it and adjust seasoning because this is where all the flavor actually lives.

Combine everything in one big bowl:

Add the cooked farro, all those vegetables, protein, and fresh spinach to a large bowl and toss gently so nothing gets bruised. The warm farro will soften the spinach just enough without cooking it completely.

Dress and garnish before serving:

Drizzle that tahini dressing over everything and toss until everything is coated, then top with feta and parsley. The garnishes matter because they're the last thing your mouth remembers.

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This bowl became the thing I reach for when I need to feel grounded, when vegetables taste like they actually matter, and when eating something nourishing feels less like discipline and more like genuine pleasure. It reminds me that Mediterranean cooking isn't really about technique at all, it's about respecting good ingredients and letting them shine.

Why This Bowl Changed My Weeknight Cooking

I used to think weeknight dinners had to be fast or thoughtful, but never both, and this bowl proved that completely wrong. There's something about having a template where you can swap proteins, adjust vegetables based on what's in your crisper drawer, and still end up with something that feels intentional and nourishing. It became the foundation for how I approach cooking now, which is less about following rules and more about building flavors that make sense together.

The Tahini Dressing That Actually Changed Everything

I've made tahini dressing a thousand different ways, but this version with cumin and that single garlic clove is somehow the one that works on almost anything without overpowering. The trick is whisking it until it's genuinely creamy, which takes longer than you'd think but makes the difference between a dressing that feels flat and one that actually clings to every grain and vegetable. Once you master this, you'll find yourself drizzling it on roasted vegetables, using it on grain bowls, or even thinning it out for a salad, which is what happened to me.

Making It Work for Your Life

The beauty of this bowl is that it meets you wherever you are, whether you're vegetarian, vegan, eating more protein, or just tired of the same lunch rotation. I've made it with grilled chicken for friends who want something heartier, swapped chickpeas for cannellini beans when that's what I had, and even added roasted eggplant or zucchini in the summer when I was drowning in them. Nothing about this formula is precious, which is exactly why it works.

• Pack the components separately if you're eating it as a work lunch so the dressing doesn't make everything soggy before you eat.
• Warm pita bread on the side turns this from a bowl into an actual meal that feels more substantial and comforting.
• Make extra tahini dressing because you'll want to use it on everything else you cook for the next week.

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This bowl is honestly one of those recipes that quietly became part of my regular rotation because it never demands anything fancy from me but somehow always delivers something that tastes thoughtful and complete. Make it, love it, and then make it again with whatever vegetables are calling to you that day.

Recipe FAQs

→ What is farro and how do I cook it?

Farro is an ancient wheat grain with a nutty flavor and chewy texture. To cook, simmer 1 cup rinsed farro in 2½ cups vegetable broth for 25-30 minutes until tender. Drain any excess liquid before combining with vegetables.

→ Can I make this bowl gluten-free?

Yes, substitute farro with quinoa, brown rice, or sorghum. Cook according to package instructions and proceed with the remaining ingredients. The tahini dressing remains naturally gluten-free.

→ How long does this keep in the refrigerator?

The bowl stores well for up to 2 days when refrigerated in an airtight container. Keep the dressing separate if planning to meal prep, and toss just before serving for best texture.

→ What protein alternatives work well?

Besides chickpeas, grilled chicken breast, baked tofu, or shrimp make excellent protein additions. Simply cook your chosen protein separately and add it when assembling the bowls.

→ Can I prepare the tahini dressing ahead of time?

Absolutely. The dressing can be made up to 5 days in advance and stored refrigerated. It may thicken over time—simply whisk in a teaspoon of water to reach desired consistency before serving.

→ What vegetables can I add or substitute?

Roasted eggplant, zucchini, artichoke hearts, or roasted red peppers complement the Mediterranean flavors beautifully. Feel free to adjust based on seasonal availability or personal preference.