Mediterranean Farro Bowl

My neighbor stopped by one afternoon with a bag of fresh farro from the farmers market, and instead of letting it sit in my pantry like everything else, I decided to throw together whatever vegetables I had on hand. That casual Sunday ended up being the moment I fell in love with bowls—those glorious, forgiving vessels where every ingredient gets to shine without needing to be perfect. The tahini dressing was the real surprise, turning what could have been just another salad into something warm, creamy, and deeply satisfying.

I made this for a potluck once and watched people come back for seconds without even asking what was in it—they just knew it was good. The beauty of it is that nobody feels left out; the vegetarians get a protein-packed meal, and the meat-eaters can add their own grilled chicken or shrimp without it feeling like an afterthought. That's when I realized this bowl had become my go-to dish for feeding a crowd without stress.

Ingredients

• Farro: This ancient grain holds up beautifully to cooking and gives you that satisfying chew—rinse it first so it doesn't get gummy, and don't skip that step even though it feels unnecessary.
• Vegetable broth: Use quality broth because it's doing all the seasoning work here; the farro absorbs every bit of flavor.
• Cherry tomatoes: Halve them just before assembling so they stay juicy and bright rather than turning mushy.
• Cucumber: Keep the skin on for texture and color—it's where half the nutrition lives anyway.
• Red bell pepper: Choose one that feels heavy for its size; those are the sweetest and most flavorful.
• Kalamata olives: Worth buying good ones because their briny richness is what ties everything together.
• Red onion: Slice it thin and let it sit with a pinch of salt for a minute to soften the bite.
• Baby spinach: This wilts slightly when you toss it with warm farro, which actually makes it easier to eat than raw.
• Chickpeas: Use canned for convenience, but drain and pat them dry so they don't make the bowl watery.
• Tahini: The game-changer—find good-quality sesame tahini from a store with real turnover so it's fresh and creamy, not separated and bitter.
• Lemon juice: Fresh is non-negotiable; bottled just doesn't have the brightness this dressing needs.
• Extra-virgin olive oil: Use something you actually enjoy tasting because you'll notice it in every bite.
• Garlic: One small clove is plenty—mince it fine so it dissolves into the dressing rather than leaving harsh little bits.
• Ground cumin: Just enough to hint at something exotic without overwhelming the other flavors.
• Feta cheese: Crumbly, salty, and optional—it adds richness but the bowl is complete without it.
• Fresh parsley: Chop it just before serving so it stays bright green and fragrant.

Instructions

Bring the farro to life:

Rinse your farro under cold water, then combine it with vegetable broth in a medium saucepan and bring everything to a boil—you'll hear it before you see it bubble. Reduce the heat, cover, and let it simmer gently for 25 to 30 minutes until the grains are tender but still have a slight bite to them, then set it aside to cool just enough so it doesn't wilt your spinach.

Prep while it cooks:

Use this time to halve your tomatoes, dice your cucumber and bell pepper, slice your red onion thin, pit and slice your olives, and have your spinach and cooked chickpeas ready to go. Everything should be sitting on your cutting board like a colorful lineup waiting to join the party.

Whisk the magic together:

In a small bowl, combine tahini, lemon juice, olive oil, minced garlic, and cumin, then whisk until it starts to come together—it'll look thick and separated at first. Add water a tablespoon at a time, whisking constantly, until you reach a pourable consistency that still coats a spoon.

Build your bowl:

In a large mixing bowl, combine your cooled farro with all the vegetables and chickpeas, then pour that creamy tahini dressing over everything and toss gently but thoroughly so every grain and vegetable gets coated. The warmth of the farro will slightly wilt the spinach, which is exactly what you want.

Finish and serve:

Divide the mixture among serving bowls, top with crumbled feta and a scatter of fresh parsley, and serve right away while the farro is still a bit warm. If you're making this ahead, refrigerate it in an airtight container and the flavors will actually deepen overnight.

Save

My kid once asked why this bowl tasted like a story, and I realized that's exactly what it is—each bite tells you something about where it came from and who's eating it. It's become the dish I make when someone's going through something hard, because feeding people something this good and this whole feels like a quiet way of saying you're thinking of them.

Why Farro Is Worth Your Time

Farro has this nutty, satisfying quality that regular rice or couscous just doesn't deliver—it's one of those grains that makes you feel like you're eating something real. The texture stays interesting throughout the meal instead of turning mushy or bland, and it actually absorbs flavor from the broth rather than just soaking it up and losing it. Once you've cooked with it a few times, you'll understand why Mediterranean kitchens have relied on it for centuries.

The Tahini Dressing Is Everything

This dressing is so good that you might find yourself making extra just to keep in the fridge for drizzling on roasted vegetables, grain bowls, or literally anything that needs a creamy, tangy boost. The key is whisking it slowly so the tahini emulsifies properly, and understanding that a little lemon juice goes a long way toward cutting through the richness. Once you master this ratio, you'll adapt it for everything from chickpea salads to roasted cauliflower, and people will start asking you for the secret.

Making This Bowl Ahead

This is genuinely one of the best make-ahead meals because the flavors actually get better after a day in the fridge—the farro continues absorbing the dressing, and all the vegetables soften into something cohesive and delicious. Store the dressing separately if you want to keep things crisp, or mix everything together and let the magic happen. Here's what you need to remember when prepping for the week ahead:

• Keep the dressing in its own container so you can control how much moisture the bowl absorbs.
• Chop your vegetables the morning you assemble the bowl so they stay bright and crisp rather than turning pale and tired.
• The feta and parsley go on right before serving, not before storing, so they stay fresh and don't get soggy.

Save

This bowl has become my answer to almost every kitchen question—how do I feed people well, how do I make something ahead, how do I use what's in my garden. It's simple enough for a Tuesday night and impressive enough to serve at a table full of people you want to impress.

Recipe Questions & Answers

→ What is farro and how do I cook it?

Farro is an ancient wheat grain with a nutty flavor and chewy texture. To prepare, simmer one cup rinsed farro in vegetable broth for 25-30 minutes until tender. Drain any excess liquid and let cool slightly before combining with other ingredients.

→ Can I make this bowl gluten-free?

Yes, substitute farro with quinoa, brown rice, or sorghum. These grains provide similar texture and nutrition while accommodating gluten-free dietary needs.

→ How long does the tahini dressing last?

The tahini dressing keeps refrigerated in an airtight container for up to one week. The mixture may thicken over time—simply whisk in additional water to reach desired consistency before using.

→ What protein alternatives work well?

Chickpeas offer excellent plant-based protein, but grilled chicken breast, shrimp, or firm tofu also pair beautifully with these Mediterranean flavors. Adjust cooking times accordingly for meat options.

→ Can I prepare components ahead?

Cooked farro, chopped vegetables, and dressing can be prepared separately and refrigerated up to two days. Assemble bowls just before serving to maintain optimal texture and freshness.