Healthy Mediterranean Farro Bowl

Why You’ll Love This Recipe

The Healthy Mediterranean Farro Bowl is a nutrient-rich, flavor-packed dish inspired by Mediterranean cuisine. It combines hearty farro with fresh vegetables, protein-rich chickpeas, and a tangy lemon-olive oil dressing. Perfect as a meal prep option or light lunch, it’s balanced, satisfying, and full of wholesome ingredients that are as delicious as they are good for you.

ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

farrocherry tomatoescucumberred onionkalamata olivesbaby spinach or arugulachickpeas (canned or cooked)feta cheese (optional)fresh parsleylemon juiceextra virgin olive oilgarliccloversaltblack pepper

directions

Cook farro according to package instructions, then drain and let it cool.

Chop cherry tomatoes, cucumber, red onion, and olives. Rinse and drain the chickpeas.

In a large bowl, combine the cooked farro, chopped vegetables, chickpeas, and greens.

In a small bowl, whisk together lemon juice, olive oil, minced garlic, salt, and pepper to create the dressing.

Pour the dressing over the farro mixture and toss to coat evenly.

Top with crumbled feta cheese and chopped fresh parsley.

Serve immediately or refrigerate for 30 minutes to allow flavors to meld.

Servings and timing

This recipe yields 4 servings.Preparation time: 15 minutesCooking time: 20-25 minutesCooling and assembling time: 10 minutesTotal time: 45-50 minutes

Variations

Swap farro with quinoa or brown rice for a gluten-free option.

Add grilled chicken or tuna for extra protein.

Include roasted red peppers or artichoke hearts for added depth.

Use vegan feta or omit cheese for a dairy-free version.

storage/reheating

Store the Mediterranean Farro Bowl in an airtight container in the refrigerator for up to 4 days.Best enjoyed cold or at room temperature; no reheating necessary.Stir before serving if stored to redistribute the dressing and flavors.

FAQs

What is farro?

Farro is an ancient whole grain with a chewy texture and nutty flavor, often used in Mediterranean and Italian cooking.

Can I make this ahead of time?

Yes, it’s perfect for meal prep and actually tastes better after sitting for a few hours.

Is this bowl vegan?

Without feta cheese, this recipe is completely vegan.

Can I use a different grain?

Yes, quinoa, bulgur, or couscous are all great alternatives.

What dressing works best?

A simple lemon-olive oil dressing complements the fresh ingredients beautifully.

Can I use canned chickpeas?

Yes, just rinse and drain them before use.

Can I make it spicy?

Add a pinch of red pepper flakes or a drizzle of harissa for heat.

Does it need to be served cold?

It’s typically served cold or at room temperature, but the farro can be warm if preferred.

How do I cook farro?

Boil in water or broth until tender, usually about 20–25 minutes. Drain excess water before using.

Can I freeze it?

Freezing isn’t recommended due to the fresh vegetables, which may lose their texture.

Conclusion

The Healthy Mediterranean Farro Bowl is a vibrant, versatile dish that delivers on flavor and nutrition. With its mix of whole grains, fresh produce, and zesty dressing, it’s a perfect addition to any meal plan. Whether for lunch, dinner, or meal prep, this bowl is a satisfying and wholesome choice you’ll want to make again and again.

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