Save My neighbor Amira once brought over a bowl of something golden and fragrant after I'd had a long week. She didn't say much, just handed it to me warm, and I remember thinking it tasted like sunshine and olive groves. That bowl was farro tossed with vegetables and a tahini drizzle that clung to every grain. I asked for the idea behind it, and she laughed and said it was just what she threw together when her fridge was full of odds and ends. I've been making my own version ever since, and it's become my go-to when I want something that feels both nourishing and alive.
I made this for a small gathering once, and everyone kept asking what the grain was. Farro has this wonderful chew that holds up to bold flavors, and when you cook it in broth instead of water, it soaks up all that savory depth. I watched people go back for seconds, scraping their bowls clean, and one friend even texted me later that night asking for the recipe. It's the kind of dish that makes you feel capable in the kitchen, even on days when you're winging it.
Ingredients
- Farro: This ancient grain has a nutty flavor and a satisfying chew that doesn't turn mushy, making it perfect for hearty bowls.
- Vegetable broth: Simmering the farro in broth instead of plain water adds layers of flavor from the very start.
- Cherry tomatoes: Their sweetness bursts in your mouth and balances the savory elements beautifully.
- Cucumber: Adds a refreshing crunch that lightens the whole bowl and keeps it from feeling too heavy.
- Red bell pepper: Sweet and crisp, it brings color and a subtle roasted note even when raw.
- Kalamata olives: These briny gems add a punch of Mediterranean flavor that ties everything together.
- Red onion: Sliced thin, it gives a sharp bite that mellows as it sits in the dressing.
- Baby spinach: Wilts slightly when tossed with warm farro, adding a tender green element.
- Chickpeas: Creamy and hearty, they provide plant-based protein that makes the bowl stick with you.
- Tahini: This sesame paste creates a rich, nutty dressing that coats every ingredient with silky goodness.
- Lemon juice: Brightens the tahini and brings a tangy freshness that wakes up your palate.
- Olive oil: A good quality extra-virgin oil adds fruity depth and helps the dressing come together smoothly.
- Garlic: Just one small clove minced fine gives the dressing a warm, aromatic backbone.
- Ground cumin: A half teaspoon brings an earthy warmth that feels unmistakably Mediterranean.
- Feta cheese: Crumbled on top, it adds creamy, salty pops that contrast with the vegetables.
- Fresh parsley: Chopped and scattered at the end, it adds a bright herbal note and makes everything look alive.
Instructions
- Cook the farro:
- Combine the rinsed farro and vegetable broth in a medium saucepan and bring it to a boil. Once it's bubbling, lower the heat, cover, and let it simmer gently for 25 to 30 minutes until the grains are tender with a pleasant chew, then drain any extra liquid and let it cool a bit.
- Prep your vegetables and protein:
- While the farro is cooking, halve your tomatoes, dice the cucumber and bell pepper, slice the olives and onion, and measure out your chickpeas or whatever protein you're using. This is the time to get everything ready so assembly feels effortless.
- Whisk the tahini dressing:
- In a small bowl, whisk together the tahini, lemon juice, olive oil, water, minced garlic, cumin, salt, and pepper until it's smooth and pourable. If it feels too thick, add a little more water one teaspoon at a time until it drizzles easily.
- Combine everything:
- In a large bowl, toss together the cooked farro, all your chopped vegetables, spinach, and chickpeas. Drizzle the tahini dressing over the top and toss gently so every ingredient gets coated in that creamy, tangy goodness.
- Serve and garnish:
- Divide the mixture among four bowls, then top each one with crumbled feta and a sprinkle of fresh parsley. Serve it right away while it's still a mix of warm and cool, or cover and refrigerate for up to two days.
Save One summer evening, I packed this into jars and brought it to a potluck at the park. People were skeptical at first, calling it a grain salad, but by the end of the night the bowl was empty and someone had written my name on a napkin asking for the recipe. It's become my proof that healthy food doesn't have to be boring, and that a little tahini and good olive oil can turn simple ingredients into something people remember. I love that it travels well and tastes just as good cold as it does freshly tossed.
How to Store and Reheat
This bowl keeps beautifully in the fridge for up to two days, stored in an airtight container. The farro absorbs more of the dressing as it sits, which deepens the flavor and makes leftovers even more satisfying. I like to eat it cold straight from the fridge, but you can also let it come to room temperature for about 20 minutes if you prefer. If it seems a bit dry after a day, just drizzle a little extra olive oil or a squeeze of lemon juice over the top before serving.
Swaps and Variations
You can swap farro for quinoa if you need a gluten-free option, or use brown rice for something even heartier. Grilled chicken, shrimp, or crispy tofu work beautifully in place of chickpeas if you want a different protein. Roasted eggplant or zucchini add a smoky sweetness that makes the bowl feel more like a meal from a seaside taverna. I've also stirred in fresh dill or mint instead of parsley when I'm craving something more herbaceous, and it never disappoints.
Serving Suggestions
This bowl is complete on its own, but I love serving it with warm pita bread on the side for scooping. A drizzle of extra tahini or a dollop of hummus on top makes it even more indulgent. If you're feeding a crowd, set out bowls of extra toppings like sliced avocado, toasted pine nuts, or pickled red onions so everyone can customize their own. It pairs beautifully with a crisp white wine or a cold glass of sparkling water with a twist of lemon.
- Serve with warm pita or flatbread for a heartier meal.
- Top with avocado slices or a handful of toasted nuts for extra richness.
- Pair with a simple green salad dressed in lemon and olive oil.
Save This bowl has become my answer to the question of what to make when I want something colorful, filling, and full of life. It reminds me that good food doesn't have to be complicated, just honest and made with care.
Recipe FAQ
- → Can I make this bowl gluten-free?
Yes, simply substitute farro with quinoa or brown rice. Both alternatives cook similarly and work well with Mediterranean flavors and tahini dressing.
- → How long does this keep in the refrigerator?
This bowl stores well for up to 2 days when refrigerated in an airtight container. Keep the dressing separate until ready to serve to maintain optimal texture.
- → What proteins work best with this bowl?
Chickpeas provide excellent plant-based protein. For variety, try grilled chicken, shrimp, tofu, or even grilled halloumi. Each complements the Mediterranean vegetable medley beautifully.
- → Can I prepare the components ahead of time?
Absolutely. Cook the farro, chop vegetables, and whisk the dressing up to 24 hours in advance. Store components separately and assemble just before serving for freshest results.
- → How can I adjust the tahini dressing consistency?
Start with the listed ingredients, then add warm water one tablespoon at a time until desired creaminess is achieved. The dressing thickens as it sits, so thin accordingly.
- → What vegetables can I substitute seasonally?
Roasted eggplant and zucchini work wonderfully. In winter, try roasted cauliflower or butternut squash. Fresh herbs like basil, mint, or dill add brightness.