Why You’ll Love This Recipe
The Healthy Mediterranean Farro Bowl is a vibrant and nourishing dish packed with fiber-rich farro, fresh vegetables, and a zesty lemon vinaigrette. Inspired by the heart-healthy Mediterranean diet, this bowl is both satisfying and refreshing, perfect for a light lunch or a wholesome dinner. With its colorful ingredients and bold flavors, it’s a nutrient-dense option that doesn’t compromise on taste.
ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
farrocherry tomatoescucumbersred onionkalamata olivesspinach or mixed greensfeta cheeselemon juiceolive oilgarlicdried oreganoSalt and pepper
directions
Cook the farro according to package instructions, then drain and let it cool slightly.
While the farro cooks, prepare the lemon vinaigrette by whisking together olive oil, lemon juice, minced garlic, oregano, salt, and pepper.
Chop the cherry tomatoes, cucumbers, red onion, and olives into bite-sized pieces.
In a large bowl, combine the cooled farro, chopped vegetables, and greens.
Drizzle the lemon vinaigrette over the mixture and toss gently to combine.
Top with crumbled feta cheese before serving.
Servings and timing
This recipe yields approximately 4 bowls.Preparation time: 15 minutesCooking time: 25 minutesTotal time: 40 minutes
Variations
Add grilled chicken or chickpeas for extra protein.
Swap feta for goat cheese or a dairy-free alternative.
Use quinoa or brown rice instead of farro for a gluten-free option.
Include roasted red peppers or artichoke hearts for added depth.
storage/reheating
Store leftovers in an airtight container in the refrigerator for up to 4 days.Best enjoyed cold or at room temperature.No reheating needed unless adding cooked protein.
FAQs
What is farro?
Farro is a hearty, nutty ancient grain high in fiber and protein, often used in Mediterranean dishes.
Is farro gluten-free?
No, farro contains gluten. Substitute with quinoa for a gluten-free option.
Can I make this bowl ahead of time?
Yes, it holds up well and is ideal for meal prep.
What greens work best?
Spinach, arugula, or a spring mix are all great options.
How do I keep the salad from getting soggy?
Store the dressing separately and add just before serving.
Can I use store-bought dressing?
Yes, but homemade vinaigrette gives the freshest flavor.
Is this recipe vegan?
It can be made vegan by omitting the feta or using a plant-based alternative.
Can I serve this warm?
Yes, slightly warm farro can be used for a cozy variation.
What protein pairs well with it?
Grilled chicken, shrimp, tofu, or chickpeas all work well.
Can I freeze it?
Freezing is not recommended due to the fresh vegetables and greens.
Conclusion
The Healthy Mediterranean Farro Bowl is a wholesome, flavorful dish that celebrates the simplicity and richness of Mediterranean ingredients. Whether enjoyed as a light lunch, hearty dinner, or make-ahead meal, it’s a versatile recipe that brings both health and taste to your table.
Print
Healthy Mediterranean Farro Bowl
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: 4 servings
- Category: Grain bowl / Salad
- Method: Boil, chop, toss
- Cuisine: Mediterranean
- Diet: Vegetarian
Description
A wholesome, nutrient-packed Mediterranean bowl featuring nutty farro, fresh vegetables, chickpeas, and a zesty lemon-garlic dressing.
Ingredients
- 1 cup uncooked farro (about 3 cups cooked)
- 1 cup cherry tomatoes, halved
- 1 cup cucumber, chopped
- ½ cup red onion, finely diced
- 1 can (15 oz) chickpeas, rinsed and drained
- ⅓ cup crumbled feta cheese
- ¼ cup Kalamata olives, pitted and halved
- ¼ cup fresh parsley, chopped
- 3 Tbsp extra virgin olive oil
- 2 Tbsp lemon juice (about 1 lemon)
- 1 Tbsp red wine vinegar
- 1 tsp dried oregano or Italian seasoning
- 1 clove garlic, minced
- ½ tsp honey or maple syrup (optional)
- Salt & pepper, to taste
Instructions
- Cook the farro per package: rinse, boil in salted water or broth until tender (20–30 min), then drain and cool slightly.
- While farro cooks, prep tomatoes, cucumber, red onion, parsley, olives, and rinse chickpeas.
- In a bowl or jar, whisk olive oil, lemon juice, vinegar, oregano, garlic, honey (if using), salt & pepper to create dressing.
- In a large bowl, combine cooked farro, vegetables, chickpeas, feta, olives, and parsley.
- Pour dressing over salad and toss until evenly coated.
- Taste and adjust seasoning. Serve warm, room temperature, or chilled.
Notes
- Make ahead: Prepare farro and dressing in advance for faster assembly.
- Meal prep: Keeps well up to 4 days refrigerated; best to store dressing separately.
- Variations: Add grilled chicken, tuna, sardines, or roasted veggies for extra protein or flavor.
- Gluten‑free option: Substitute quinoa or brown rice for farro.