Mediterranean Farro Bowl

My neighbor Maria brought over a bowl like this one afternoon, and I watched her drizzle that creamy tahini dressing over warm farro with the kind of care most people reserve for plating at fancy restaurants. She caught me staring and laughed, saying the best meals don't need to be complicated, just honest. That bowl changed how I thought about weeknight dinners—suddenly, colorful vegetables and whole grains felt less like health food and more like something I actually craved.

I made this for a potluck last summer when I was nervous about bringing something different, and it became the dish everyone asked for the recipe to. My friend kept coming back for seconds, saying the farro had this unexpected chewiness that made salads feel inadequate by comparison. Watching people slow down and actually taste their food instead of rushing through it made me realize this bowl deserved a permanent spot in my rotation.

Ingredients

• Farro: This ancient grain has a satisfying, slightly chewy texture that holds up beautifully to dressing without getting mushy; rinse it first to remove any dust from storage.
• Vegetable broth: Use good quality broth if you can, as it seasons the farro gently and makes it taste like someone actually thought about flavor.
• Cherry tomatoes: Halving them lets them release their juices just enough to flavor everything without falling apart.
• Cucumber: Dicing it fine means it stays crisp and adds refreshing crunch rather than soggy chunks.
• Red bell pepper: Raw and colorful, it brings both sweetness and visual life to the bowl.
• Kalamata olives: Their briny, salty character is non-negotiable; don't skip them or substitute without thinking.
• Red onion: Slice it thin and it adds sharp bite without overwhelming; thicker slices can feel aggressive.
• Baby spinach: It wilts slightly from the warm farro and tahini, becoming silky rather than raw.
• Chickpeas: Cooked and tender, they provide earthiness and protein that makes this a full meal, not a side dish.
• Tahini: This sesame paste is the backbone of the dressing; buy it fresh if possible, as old tahini can taste bitter and separated.
• Lemon juice: Fresh squeezed makes a real difference, brightening everything with natural acidity.
• Extra-virgin olive oil: The fruity kind, not the harsh industrial stuff; this dressing deserves quality oil.
• Garlic: One small clove minced fine prevents the dressing from tasting sharp or overwhelming.
• Ground cumin: It whispers Mediterranean warmth without announcing itself loudly.
• Feta cheese: Crumbled salty cheese adds richness and a creamy texture contrast.
• Fresh parsley: Chopped at the last moment, it brings color and a subtle herbaceous note that finishes the bowl.

Instructions

Simmer the farro gently:

Combine rinsed farro and broth in a medium saucepan, bring to a boil, then drop the heat to a gentle simmer and cover. You want the grains to absorb the liquid slowly, becoming tender and absorbing all that savory flavor over 25 to 30 minutes. If there's excess liquid at the end, drain it off and spread the farro on a plate to cool slightly so it doesn't steam into mushiness.

Prep everything while farro cooks:

Use this time to halve tomatoes, dice cucumber and pepper, slice onion thin, pit and slice olives, and chop fresh parsley. Having everything ready means assembly becomes a smooth, calm process rather than a scramble.

Whisk the tahini dressing:

In a small bowl, combine tahini, lemon juice, olive oil, water, minced garlic, and cumin, whisking steadily until the mixture becomes smooth and pourable. If it's too thick, add water a teaspoon at a time until you reach a drizzle-able consistency, then season with salt and pepper to taste.

Build the bowl in layers:

In a large bowl, combine the cooled farro with all your vegetables, olives, spinach, and protein, folding everything together gently so nothing bruises. Pour the tahini dressing over the top and toss with a light hand, coating everything without turning it into mush.

Serve with style:

Divide among serving bowls, top each with crumbled feta and a scatter of fresh parsley, then serve immediately while the farro is still warm and the vegetables are still crisp. The warmth of the farro combined with cold vegetables and creamy dressing creates a temperature contrast that makes eating it feel intentional and special.

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There's something quietly profound about eating a bowl this colorful and complete, where every bite has multiple textures and flavors working together. My daughter, who usually picks through salads, ate the whole thing without complaining, and that small victory felt like a win in the kitchen.

The Tahini Dressing Secret

The tahini dressing is really where this bowl earns its magic, but most people make it wrong the first time. I used to think tahini dressing had to be thin and pourable, so I'd add water until it looked like vinaigrette, then watch it separate into a sad, broken mess on the salad. Then someone showed me that tahini actually wants to be whisked into something creamy and emulsified, more like hummus than oil and vinegar, and that changed everything about how I approached it.

Flexibility Built Into Every Bowl

The beauty of this bowl is that it's a framework, not a prison. On weeks when I have grilled chicken from meal prep, it goes in instead of chickpeas and suddenly the bowl feels more substantial and different. Roasted eggplant or zucchini can replace some vegetables if you want deeper, caramelized flavors instead of fresh crunch, and the bowl adapts without losing its identity.

Make It Ahead and Keep It Fresh

This bowl is genuinely better the next day once the flavors have settled and everything has time to know each other. Pack the components separately if you're bringing it somewhere, assembling just before eating so the vegetables don't turn watery and the farro doesn't dry out. Keep the dressing in a separate container and drizzle it just before serving, letting people control how much creamy richness they want.

• Store cooked farro and vegetables in separate containers for up to three days, keeping them fresh for mix-and-match bowls throughout the week.
• Make the tahini dressing up to two days ahead, storing it in an airtight container in the refrigerator and whisking well before using.
• Toast the feta separately and add it just before serving to keep it from getting soggy and lost in the dressing.

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Every time I make this bowl, I'm reminded that nourishing food doesn't need to be boring or complicated. It just needs to taste good and make you feel cared for, which this one does in every colorful, creamy spoonful.

Recipe Questions

→ Can I make this gluten-free?

Yes, simply substitute farro with quinoa or brown rice. Both maintain the hearty texture while making it completely gluten-free.

→ How long does this keep in the refrigerator?

The bowl stays fresh for up to 2 days when stored properly. Keep the dressing separate until serving to maintain optimal texture.

→ What proteins work best?

Chickpeas provide excellent plant-based protein. Grilled chicken, shrimp, or firm tofu also pair beautifully with the Mediterranean flavors.

→ Can I prepare components ahead?

Absolutely. Cook the farro, chop vegetables, and whisk dressing in advance. Assemble just before serving for the freshest results.

→ Is the dressing adjustable?

Yes. Add more water for a thinner consistency, or extra tahini for thickness. Lemon juice and garlic can be adjusted to your taste preferences.