Ingredients

1 cup farro (pearled farro for quicker cooking)

2 cups vegetable broth (or water)

1 tablespoon olive oil

1 small red onion (diced)

2 cloves garlic (minced)

1 cup cherry tomatoes (halved)

1 small bell pepper (diced)

1 cup canned chickpeas (drained and rinsed) or 1 cup cooked chicken

1/2 cup Kalamata olives (sliced)

1/2 teaspoon dried oregano

1/2 teaspoon paprika

1/2 teaspoon salt (adjust to taste)

1/4 teaspoon black pepper

1 cup baby spinach (roughly chopped)

1/2 cup crumbled feta cheese

1 tablespoon fresh parsley (chopped, for garnish)

2 tablespoons olive oil (for dressing)

1 tablespoon lemon juice (freshly squeezed)

1 teaspoon red wine vinegar

1 clove garlic (minced, for dressing)

1/4 teaspoon dried oregano (for dressing)

Pinch of salt and pepper (for dressing)

Instructions

Step 1: Heat 1 tablespoon of olive oil in a large skillet or pan over medium heat. Add the diced red onion and minced garlic, sautéing for about 2 minutes until fragrant and slightly softened.

Step 2: Add the farro to the pan along with the vegetable broth, dried oregano, paprika, salt, and black pepper. Stir to combine, then bring the mixture to a gentle simmer. Cover and cook for about 20 minutes, or until the farro is tender and most of the liquid is absorbed.

Step 3: Stir in the cherry tomatoes, diced bell pepper, and chickpeas (or cooked chicken). Cook for another 5 minutes, allowing the vegetables to soften and flavors to blend.

Step 4: Remove the pan from heat and stir in the roughly chopped baby spinach, letting it wilt from the residual heat. Add the sliced Kalamata olives and crumbled feta cheese.

Step 5: In a small bowl, whisk together 2 tablespoons olive oil, lemon juice, red wine vinegar, minced garlic, dried oregano, and a pinch of salt and pepper. Drizzle the dressing over the farro mixture and gently toss to combine.

Garnish with chopped fresh parsley and serve warm or at room temperature.

Tips & Variations

For a protein boost, swap chickpeas with cooked chicken or grilled shrimp.

Use pearled farro for faster cooking, or unpearled farro for added chewiness and nutrition.

Add toasted pine nuts or walnuts for extra crunch and flavor.

Try swapping baby spinach with fresh arugula or kale for a different leafy green.

Adjust the dressing acidity by adding more lemon juice or vinegar to taste.

FAQs

Can I make this recipe vegan?

Yes, simply omit the feta cheese or substitute it with a plant-based cheese alternative to keep the dish vegan.

Can I prepare the farro ahead of time?

Absolutely. Cook the farro ahead and store it separately in the fridge. When ready to serve, warm it and combine with sautéed vegetables and dressing.

Dinner

Healthy Mediterranean Farro Bowl Recipe

Introduction