Save The smell of toasted farro hit me before I even lifted the lid, nutty and warm, completely different from the plain grain I'd cooked a hundred times before. I'd grabbed vegetable broth instead of water on a whim, and suddenly this humble grain had backbone. That afternoon, I piled it into a bowl with whatever vegetables were crowding my crisper drawer, drizzled tahini I'd almost forgotten about in the back of the fridge, and realized I'd stumbled onto something I'd want to eat every week. It wasn't fancy, but it felt complete.
I made this for a friend who claimed she didn't like grain bowls because they always tasted like virtuous punishment. She finished hers, then scraped the bottom of the serving bowl with her fork, muttering something about the dressing being unfairly good. I watched her go back for seconds and realized that's the magic here: it doesn't taste like you're trying to be healthy. It tastes like you're hungry and this is exactly what you want.
Ingredients
- Farro: Rinsing it first removes excess starch and keeps the grains from clumping together, and cooking it in broth instead of water adds a subtle savory depth that plain water never could.
- Vegetable broth: This is where the farro picks up its flavor, so use a broth you'd actually want to sip on its own, not something that tastes like salty water.
- Cherry tomatoes: Halving them releases their juices into the bowl, creating little pockets of sweetness that balance the brininess of the olives.
- Cucumber: Diced small, it adds a refreshing crunch that contrasts beautifully with the chewy farro and keeps the bowl from feeling too heavy.
- Red bell pepper: I prefer red over green because it's sweeter and less bitter, and it adds a vibrant pop of color that makes the whole bowl look more inviting.
- Kalamata olives: Their rich, fruity brine seeps into every bite, so don't skip them even if you think you're not an olive person.
- Red onion: Slicing it thin mellows the sharpness, and if you have an extra minute, a quick soak in cold water takes the edge off completely.
- Baby spinach: It wilts slightly when tossed with warm farro, becoming tender without losing its fresh, green flavor.
- Chickpeas: They're creamy and satisfying, but you can swap in grilled chicken, tofu, or even leftover roasted vegetables if that's what you have.
- Tahini: The backbone of the dressing, it's nutty and rich and clings to everything, turning a simple bowl into something crave worthy.
- Lemon juice: Freshly squeezed is best because it brightens the tahini without the flat, metallic taste bottled juice sometimes has.
- Extra virgin olive oil: A little goes a long way, adding silkiness to the dressing and rounding out the flavors.
- Garlic: One small clove minced fine gives the dressing a gentle kick without overpowering the other ingredients.
- Ground cumin: It adds an earthy warmth that ties all the Mediterranean flavors together and makes the dressing taste more complex.
- Feta cheese: Crumbled on top, it adds salty, tangy creaminess, but the bowl is still delicious without it if you're keeping it vegan.
- Fresh parsley: Chopped and scattered over the top, it adds a fresh, herbal note that makes everything feel just finished.
Instructions
- Simmer the farro:
- Combine the rinsed farro and vegetable broth in a medium saucepan, bring it to a boil, then lower the heat, cover, and let it simmer gently for 25 to 30 minutes until the grains are tender and chewy. If there's any liquid left when it's done, just drain it off and let the farro cool slightly so it doesn't wilt the spinach too much.
- Prep the vegetables and protein:
- While the farro cooks, halve the cherry tomatoes, dice the cucumber and bell pepper, slice the olives and red onion, and measure out your chickpeas or other protein. Having everything ready makes the final assembly feel quick and satisfying.
- Whisk the tahini dressing:
- In a small bowl, whisk together the tahini, lemon juice, olive oil, water, minced garlic, cumin, salt, and pepper until the mixture is smooth and pourable. If it's too thick, add a little more water a teaspoon at a time until it reaches a consistency that will coat the grains without pooling at the bottom of the bowl.
- Combine everything:
- In a large bowl, toss together the cooked farro, cherry tomatoes, cucumber, bell pepper, olives, red onion, baby spinach, and chickpeas. Drizzle the tahini dressing over the top and toss gently until everything is evenly coated and the spinach begins to soften.
- Garnish and serve:
- Divide the bowl among four serving dishes, then top each with crumbled feta and a sprinkle of fresh parsley. Serve it right away while the farro is still warm, or cover and refrigerate for up to two days if you're meal prepping.
Save I started bringing this to potlucks after a coworker asked for the recipe three times in one month. It's the kind of dish that sits well on a buffet table, doesn't need reheating, and somehow gets better after the flavors meld together for an hour. People always ask what's in the dressing, and I love watching their faces when I tell them it's just tahini and lemon. Sometimes the simplest things are the most memorable.
Make It Your Own
This bowl is incredibly forgiving and adapts to whatever you have on hand or whatever your taste buds are craving. I've stirred in roasted eggplant when I had extra from another meal, swapped the chickpeas for grilled shrimp on nights I wanted something lighter, and even tossed in leftover roasted zucchini that was taking up space in my fridge. If you're feeding someone who needs it gluten free, swap the farro for quinoa and cook it the same way, it won't have the same chew but it's still delicious. The dressing stays the same no matter what you change, and that's the part people always remember.
Storing and Meal Prep
I make a double batch of farro on Sunday and keep it in the fridge so I can throw together a bowl whenever I need a quick lunch. Store the cooked farro, chopped vegetables, and dressing separately in airtight containers, then assemble individual portions as you need them. The farro keeps for up to four days, and the dressing lasts about a week, though it may thicken in the fridge and need a splash of water to loosen it up again. If you're taking this to work, pack the dressing on the side so the vegetables stay crisp and the grains don't get soggy.
Serving Suggestions
This bowl is filling enough to stand alone, but sometimes I serve it with warm pita bread on the side for scooping up every last bit of dressing. It's also wonderful alongside a simple soup, like a lemony lentil or roasted tomato, when you want a lighter dinner that still feels complete.
- Add a handful of toasted pine nuts or sunflower seeds for extra crunch and a nutty richness.
- Serve it with a side of hummus and raw vegetables if you're feeding a crowd and want to stretch the meal.
- Pair it with a crisp white wine or sparkling water with lemon for a casual, satisfying dinner that feels a little special.
Save This bowl has become my go to on nights when I want something nourishing without a lot of fuss, and it never disappoints. I hope it finds a regular spot in your kitchen, too.
Recipe FAQ
- → Can I make this gluten-free?
Substitute the farro with quinoa, brown rice, or millet for a gluten-free version. Adjust cooking time according to your chosen grain.
- → How long does this keep in the refrigerator?
The assembled bowl stays fresh for up to 2 days when stored in an airtight container. Keep the dressing separate if meal prepping for longer storage.
- → What protein options work best?
Chickpeas provide excellent plant-based protein. Grilled chicken, baked tofu, or sautéed shrimp also pair beautifully with these Mediterranean flavors.
- → Can I prepare components ahead?
Cook the farro, chop vegetables, and whisk dressing up to 24 hours in advance. Store separately and combine just before serving for optimal texture.
- → How do I adjust the tahini consistency?
Add warm water one teaspoon at a time while whisking vigorously until you reach a smooth, drizzle-able consistency. The dressing thickens as it sits.