Description
This Healthy Mediterranean Farro Bowl is a nutritious and flavorful dish featuring pearled farro cooked in vegetable broth and combined with fresh vegetables, chickpeas, Kalamata olives, and crumbled feta cheese. Tossed with a zesty homemade dressing and garnished with fresh parsley, this bowl offers a perfect balance of wholesome grains, protein, and vibrant Mediterranean flavors, ideal for a satisfying lunch or dinner.
Ingredients
Scale
Grain and Broth
- 1 cup farro (pearled farro for quicker cooking)
- 2 cups vegetable broth (or water)
Vegetables and Protein
- 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 cup baby spinach (roughly chopped)
Seasonings and Spices
- 1/2 teaspoon dried oregano
- 1/2 teaspoon paprika
- 1/2 teaspoon salt (adjust to taste)
- 1/4 teaspoon black pepper
Toppings and Garnishes
- 1/2 cup crumbled feta cheese
- 1 tablespoon fresh parsley (chopped, for garnish)
Dressing
- 2 tablespoons olive oil
- 1 tablespoon lemon juice (freshly squeezed)
- 1 teaspoon red wine vinegar
- 1 clove garlic (minced)
- 1/4 teaspoon dried oregano
- Pinch of salt and pepper
Instructions
- Sauté the Aromatics: 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.
- Cook the Farro: Add the farro to the pan along with the vegetable broth, dried oregano, paprika, salt, and black pepper. Stir to combine and bring the mixture to a gentle simmer. Cover the pan and let it cook for about 20 minutes, or until the farro is tender and most of the liquid is absorbed.
- Add the Vegetables & Protein: Stir in the cherry tomatoes, diced bell pepper, and chickpeas (or cooked chicken). Continue cooking for another 5 minutes, allowing the vegetables to soften slightly and the flavors to blend.
- Finish with Mediterranean Toppings: Remove the pan from heat and stir in the baby spinach, letting it wilt from the residual heat. Add the sliced Kalamata olives and crumbled feta cheese.
- Make the Dressing & Serve: In a small bowl, whisk together olive oil, lemon juice, red wine vinegar, minced garlic, dried oregano, salt, and pepper. Drizzle the dressing over the farro mixture and gently toss to combine. Garnish with fresh parsley and serve warm or at room temperature.
Notes
- Pearled farro cooks faster than regular farro, making it ideal for this recipe.
- You can substitute the chickpeas with cooked chicken or keep it vegetarian by omitting the chicken.
- If you prefer a vegan option, omit the feta cheese or replace it with a plant-based alternative.
- This bowl can be served warm or cold, making it great for meal prep.
- Adjust salt and spices according to your taste preference.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Main Course
- Method: Stovetop
- Cuisine: Mediterranean
Keywords: Mediterranean farro bowl, healthy grain bowl, vegetarian farro recipe, chickpea farro bowl, easy Mediterranean dinner
