Save A friend once handed me a bowl of this Mediterranean farro situation on a sun-soaked afternoon, and I've been chasing that feeling ever since. There's something about the way the nutty grain soaks up the tahini dressing, how the vegetables stay crisp but aren't demanding, and how the whole thing comes together in under an hour. It became my go-to when I wanted to feel like I'd traveled somewhere without leaving my kitchen.
I made this for a potluck once where everyone brought heavy, mayo-based salads, and mine disappeared first. The host actually asked for the recipe, and I realized it wasn't just the flavors—it was how the bowl felt substantial but didn't weigh you down. People kept coming back for seconds while everything else sat there untouched.
Ingredients
- Farro: This ancient grain has a delicious chewy bite and nutty flavor that holds up beautifully to the dressing without turning mushy, which is why I prefer it over rice or quinoa here.
- Vegetable broth: Don't skip this—it's what transforms plain farro into something with actual depth and character.
- Cherry tomatoes: Halving them keeps their juice close to the bowl instead of running all over your cutting board.
- Cucumber: Dice it fresh right before assembly so it stays crisp and cool against the warm farro.
- Red bell pepper: The sweetness here is your flavor bridge between the savory grain and the tangy dressing.
- Kalamata olives: Pit them yourself if you can—the flavor difference is subtle but worth it.
- Red onion: Slice it thin and let it sit in the bowl for a few minutes to lose some of its harsh bite.
- Baby spinach: It wilts slightly from the warm farro without disappearing completely, which feels like the perfect compromise.
- Chickpeas: Cooked from a can is totally fine; there's no shame in that shortcut.
- Tahini: This is the soul of the dressing, so use good quality if you can—the flavor really comes through.
- Lemon juice: Fresh squeezed makes an actual difference in how bright and alive the dressing tastes.
- Extra-virgin olive oil: The good stuff, because you're tasting it directly.
- Garlic: One small clove is enough; too much and it becomes a different dish entirely.
- Ground cumin: Just enough to whisper Mediterranean flavors without making anyone guess what they're tasting.
- Feta cheese: Crumbled fresh tastes so much better than pre-crumbled, and it only takes thirty seconds extra.
- Fresh parsley: The final green note that makes the whole bowl feel intentional rather than thrown together.
Instructions
- Simmer the farro foundation:
- Rinse your farro under cold water first—this removes the starch that makes it gluey. Bring it to a boil with the broth, then lower the heat and cover it to simmer quietly for 25 to 30 minutes until it's tender with just a little bite left.
- Prepare everything while grain cooks:
- This is your chance to breathe. Halve the tomatoes, dice the cucumber and pepper, slice the onion and olives, and get your protein ready. Having everything prepped makes the assembly feel like pleasure instead of stress.
- Whisk together the tahini magic:
- In a small bowl, combine tahini, lemon juice, olive oil, and water, then whisk until smooth and creamy. Add the garlic and cumin, taste it, then adjust salt and pepper—this is where the dressing goes from okay to unforgettable.
- Combine everything in one bowl:
- Once the farro has cooled slightly, add it to a large bowl with all your vegetables, spinach, and chickpeas. The warm farro will slightly wilt the spinach, which is exactly what you want.
- Dress and toss gently:
- Pour the tahini dressing over the top and toss everything together, folding rather than stirring aggressively so the vegetables stay recognizable and the farro doesn't break down into mush.
- Serve and garnish:
- Divide among bowls and top each one with crumbled feta and fresh parsley. The feta adds this briny note that makes the whole thing sing, and the parsley brings a fresh green brightness to the finish.
Save There was a moment when I realized this bowl had become my answer to so many situations—busy weeknights, meal prep Sunday, surprising a friend with something homemade, even impressing people who thought they didn't like whole grains. It stopped being just dinner and became this reliable comfort that tasted like care.
The Magic of Room Temperature Grains
I used to serve this warm, thinking the heat would make it better, but then I ate the leftovers cold the next day and realized I'd been wrong the whole time. Room temperature is where this bowl truly shines—the farro has time to fully absorb the tahini dressing, the vegetables stay bright instead of turning soft, and every flavor becomes more distinct rather than melting into one another. This is actually why it works so beautifully as a make-ahead meal.
Protein Flexibility Without Losing Yourself
The chickpeas are beautiful, but I've learned through experimentation that this bowl adapts without apology. Grilled chicken brings smokiness, tofu soaks up everything around it, shrimp adds a briny pop—each one changes the mood of the bowl slightly but keeps that Mediterranean spirit intact. The key is that whatever protein you choose should be seasoned on its own, because the dressing and vegetables aren't loud enough to carry an underseasoned protein.
Building Flavor Layers You Can Taste
This bowl works because it's not trying to be one thing—it's a conversation between textures and temperatures that actually listen to each other. The warm, earthy farro is anchored by cool, crisp vegetables and balanced by a rich, tangy dressing. Add a roasted vegetable like eggplant or zucchini if you want to deepen the flavors, or keep it as is if you prefer the brightness to stay front and center.
- Make the tahini dressing thinner than you think it should be, because it will cling to the farro and thicken slightly as everything sits together.
- If you're packing this for lunch the next day, keep the dressing separate until you're ready to eat so the vegetables don't get soggy.
- Taste the bowl before serving and adjust the lemon juice or salt—it's your last chance to make it sing.
Save This bowl has quietly become one of those recipes that feels like it's been in my life forever, even though I'm still discovering new versions of it. There's comfort in knowing something this nourishing and beautiful can come together in under an hour, and that's really the whole point.
Recipe FAQs
- → What is farro?
Farro is an ancient wheat grain with a nutty flavor and chewy texture. It's packed with fiber, protein, and minerals, making it a nutritious base for grain bowls and salads.
- → Can I make this ahead of time?
Yes, this bowl keeps well in the refrigerator for up to 2 days. Store the dressing separately and add it just before serving to maintain the best texture and freshness.
- → What can I substitute for farro?
Quinoa, bulgur wheat, or barley work well as alternatives. For a gluten-free option, use quinoa or brown rice instead of farro, which contains gluten.
- → How do I make it vegan?
Simply omit the feta cheese or use a vegan feta alternative. The chickpeas provide protein, or you can add grilled tofu for extra substance. All other ingredients are naturally plant-based.
- → What protein options work best?
Chickpeas offer a convenient vegetarian option. For additional protein, try grilled chicken breast, pan-seared shrimp, marinated tofu, or even roasted chickpeas for extra crunch.