Oh my goodness, let me tell you about my favorite Mediterranean farro bowl! It’s not just a meal; it’s a delightful explosion of flavors and textures that’s as nutritious as it is delicious. This bowl is packed with vibrant veggies, tangy feta, and that nutty goodness of farro, making it a satisfying choice for lunch or dinner. I love how easy it is to throw together, and it’s perfect for meal prep too! Trust me, once you taste the fresh crunch of cucumbers and the sweetness of cherry tomatoes mingling with the zesty dressing, you’ll be hooked. Plus, you can customize it however you like! Add your favorite proteins or swap in seasonal vegetables. Let’s dive into this little culinary adventure together!
Ingredients for Mediterranean Farro Bowl
- 1 cup farro, rinsed
- 2 cups water
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1 bell pepper, diced (any color you like!)
- 1/4 cup red onion, finely diced
- 1/2 cup feta cheese, crumbled (the more, the merrier!)
- 1/4 cup olives, sliced (Kalamata or green work beautifully)
- 2 tablespoons olive oil (extra virgin for that rich flavor)
- 2 tablespoons lemon juice (freshly squeezed is best)
- Salt and pepper to taste
How to Prepare the Mediterranean Farro Bowl
Preparing this Mediterranean farro bowl is a breeze, and I promise you’re going to love how simple it is! Let’s break it down step-by-step so you can enjoy every delicious bite.
Cooking the Farro
First things first, you’ll want to rinse your farro under cold water to remove any dust or debris. In a medium pot, combine the rinsed farro and 2 cups of water. Bring it to a rolling boil over medium-high heat. Once it’s boiling, reduce the heat to low, cover the pot, and let it simmer for about 30 minutes. You’ll know it’s done when the farro is tender but still has a nice chew to it—almost like a hearty pasta. After cooking, drain any excess water and let the farro cool for a few minutes. This is the moment where the nutty aroma fills your kitchen, and trust me, it’s heavenly!
Preparing the Vegetables and Dressing
While the farro is cooling, let’s get those vibrant veggies ready! Chop your cherry tomatoes in half, dice the cucumber and bell pepper, and finely chop the red onion. Toss these colorful bites into a large mixing bowl. For the dressing, grab a small bowl and whisk together the olive oil, freshly squeezed lemon juice, and a sprinkle of salt and pepper. This dressing is where the magic happens—it ties all the flavors together beautifully!
Combining and Serving
Now for the fun part! Add the cooled farro to the bowl with the veggies, crumbled feta, and sliced olives. Pour that zesty dressing over everything and toss gently to combine. I love serving this bowl chilled or at room temperature—perfect for a refreshing lunch or a light dinner. You could even top it with some grilled chicken or chickpeas for added protein if you’re feeling fancy. Enjoy every bite of this colorful, nutritious bowl!
Why You’ll Love This Recipe
- Quick and easy to prepare—perfect for busy weeknights!
- Nutritious and packed with fiber, vitamins, and healthy fats.
- Vibrant flavors and textures that make each bite a delight.
- Customizable to suit your taste—swap in your favorite veggies or proteins!
- Great for meal prep; it keeps well in the fridge for days.
- A vegetarian dish that even meat-lovers will enjoy!
- Fresh, zesty dressing that brings everything together beautifully.
- Perfect for potlucks or as a side dish for gatherings.
Honestly, once you try this Mediterranean farro bowl, you’ll want to make it again and again. It’s not just a meal; it’s a celebration of fresh ingredients and wholesome goodness!
Tips for Success
To make your Mediterranean farro bowl truly shine, here are some of my favorite tips! First off, don’t rush the farro cooking process; let it simmer until it’s perfectly tender. Trust me, a few extra minutes can make all the difference in texture! If you’re looking to switch things up, feel free to swap farro for quinoa or couscous—both would work beautifully and add their own unique twist.
When it comes to veggies, you can really get creative! Roasted vegetables like zucchini or eggplant add a lovely depth of flavor. And if you’re not a fan of feta, crumbled goat cheese or even avocado can bring that creamy element you crave. Lastly, if you want a little heat, sprinkle in some red pepper flakes for a kick! Enjoy experimenting and making this bowl your own!
Nutritional Information
When it comes to the Mediterranean farro bowl, it’s not just about the taste—it’s also a nutritious powerhouse! Each serving is estimated to contain around 350 calories, with 18g of fat (including 5g of saturated fat), 10g of protein, and 40g of carbohydrates. Plus, you get 7g of fiber, which is fantastic for digestion. Keep in mind that these values are estimates and can vary based on the specific ingredients you use. Knowing you’re fueling your body with wholesome ingredients makes every delicious bite even better!
FAQ about Mediterranean Farro Bowl
Can I add protein to my Mediterranean farro bowl?
Absolutely! Adding protein to your Mediterranean farro bowl is a fantastic idea. Grilled chicken is a popular choice and adds a lovely smoky flavor. If you’re looking for a vegetarian option, chickpeas are perfect—they’ll give you that hearty texture and boost of protein too. You could even toss in some grilled shrimp or roasted chickpeas for a delightful crunch. Customize it to your liking!
How long can I store leftovers?
Your Mediterranean farro bowl keeps well in the fridge for up to 3 days. Just store it in an airtight container to maintain its freshness. I recommend enjoying it cold or at room temperature, but if you prefer, you can gently reheat it in the microwave. Just be careful not to overheat and dry it out!
Can I customize the vegetables?
Definitely! One of the best things about this Mediterranean farro bowl is how versatile it is. Feel free to mix in your favorite vegetables or whatever you have on hand. Roasted zucchini, spinach, or even artichoke hearts could all add delicious flavors. Don’t hesitate to get creative—make it your own masterpiece!
Storage & Reheating Instructions
Storing your Mediterranean farro bowl is super easy! Just pop any leftovers into an airtight container and keep them in the fridge for up to 3 days. I love knowing I have a quick, healthy meal ready to go! When you’re ready to enjoy it again, you can eat it cold or at room temperature—it’s refreshing that way. If you prefer it warm, just give it a quick microwave zap for about 30 seconds to a minute. Just be careful not to overheat it; you don’t want to dry out those tasty veggies and farro! If you find it’s a bit dry after reheating, a splash of olive oil or a squeeze of lemon juice can bring it back to life. Enjoy every last bite!
Call to Action
I’d love to hear about your adventures with this Mediterranean farro bowl! If you try it out, please leave a comment below and let me know what you think. Did you add any fun ingredients or make it your own? Also, if you enjoyed this recipe, consider giving it a rating! And don’t forget to share your beautiful bowls on social media—tag me so I can see your creations! Happy cooking, friends!
Mediterranean Farro Bowl: 7 Reasons to Fall in Love
- Total Time: 45 minutes
- Yield: 4 servings 1x
- Diet: Vegetarian
Description
A nutritious Mediterranean farro bowl packed with flavors and textures.
Ingredients
- 1 cup farro
- 2 cups water
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1 bell pepper, diced
- 1/4 cup red onion, diced
- 1/2 cup feta cheese, crumbled
- 1/4 cup olives, sliced
- 2 tablespoons olive oil
- 2 tablespoons lemon juice
- Salt and pepper to taste
Instructions
- Rinse the farro under cold water.
- In a pot, combine farro and water. Bring to a boil.
- Reduce heat and simmer for 30 minutes until tender.
- Drain any excess water and let it cool.
- In a large bowl, combine farro, tomatoes, cucumber, bell pepper, red onion, feta, and olives.
- In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
- Pour the dressing over the salad and toss to combine.
- Serve chilled or at room temperature.
Notes
- Store leftovers in the fridge for up to 3 days.
- Feel free to add grilled chicken or chickpeas for extra protein.
- Customize with your favorite vegetables.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Salad
- Method: Boiling
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 bowl
- Calories: 350
- Sugar: 4g
- Sodium: 600mg
- Fat: 18g
- Saturated Fat: 5g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 40g
- Fiber: 7g
- Protein: 10g
- Cholesterol: 20mg
Keywords: mediterranean farro bowl, healthy salad, veggie bowl
