Mediterranean Farro Bowl

This Mediterranean Farro Bowl is a vibrant and nourishing meal that captures the essence of coastal dining. By pairing the hearty, nutty texture of simmered farro with a rainbow of fresh vegetables and a velvety tahini dressing, you create a dish that is as satisfying as it is colorful. Perfect for a wholesome lunch or a light dinner, this bowl is a celebration of simple, high-quality ingredients.

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Beyond its incredible flavor profile, this recipe is remarkably easy to assemble. Whether you are following a vegetarian diet or looking for a flexible base to add your favorite proteins, this Mediterranean bowl serves as the perfect canvas for healthy eating.

Ingredients

• Grains: 1 cup farro (rinsed), 2 ½ cups vegetable broth.
• Vegetables: 1 cup cherry tomatoes (halved), 1 cup cucumber (diced), 1 red bell pepper (diced), ½ cup Kalamata olives (pitted and sliced), ½ small red onion (thinly sliced), 2 cups baby spinach.
• Protein: 1 cup cooked chickpeas (or substitute grilled chicken or tofu).
• Tahini Dressing: 3 tablespoons tahini, 2 tablespoons lemon juice, 1 tablespoon extra-virgin olive oil, 1 tablespoon water, 1 small garlic clove (minced), ½ teaspoon ground cumin, salt and black pepper to taste.
• Garnishes: ¼ cup crumbled feta cheese, 2 tablespoons fresh parsley (chopped).

Instructions

Step 1: Cook the Grains

In a medium saucepan, combine the rinsed farro and vegetable broth. Bring to a boil, then reduce heat, cover, and simmer for 25–30 minutes until tender. Drain any excess liquid and let it cool slightly.

Step 2: Prepare the Dressing and Mix-ins

While the farro is simmering, chop your vegetables. In a small bowl, whisk together the tahini, lemon juice, olive oil, water, minced garlic, cumin, salt, and pepper until the consistency is smooth.

Step 3: Assemble the Bowl

In a large mixing bowl, combine the cooked farro with the cherry tomatoes, cucumber, bell pepper, olives, red onion, baby spinach, and chickpeas. Drizzle the tahini dressing over the mixture and toss gently to coat everything evenly.

Step 4: Garnish and Serve

Divide the mixture among four serving bowls. Top with crumbled feta cheese and fresh parsley. Serve immediately or store in the refrigerator for up to 2 days.

Zusatztipps für die Zubereitung

To ensure the best results, use a high-quality whisk to blend the tahini dressing until it is completely emulsified. If the dressing feels too thick, simply add an extra tablespoon of water. Using a sharp chef's knife for the red onion and cucumber will help you achieve uniform pieces that distribute evenly throughout the bowl.

Varianten und Anpassungen

This recipe is highly adaptable. For a gluten-free version, substitute the farro with quinoa. To make it vegan, simply omit the feta cheese or use a dairy-free alternative. For those desiring more protein, grilled shrimp or sliced chicken breast make excellent additions. You can also boost the flavor by adding roasted vegetables like eggplant or zucchini.

Serviervorschläge

For a heartier meal, serve this bowl alongside warm pita bread. The dish can be enjoyed at room temperature or chilled. If you are serving it later, keep the dressing separate until just before eating to maintain the crispness of the spinach and vegetables.

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With approximately 410 calories and 13 grams of protein per serving, this Mediterranean Farro Bowl is a well-balanced choice that doesn't compromise on flavor. Enjoy the fresh, zesty, and earthy notes of this wholesome dish any day of the week.

Recipe FAQs

→ Can I make this dish gluten-free?

Yes, simply substitute farro with quinoa, brown rice, or millet. These grains maintain a similar texture and cooking time while being naturally gluten-free.

→ How long does this bowl keep in the refrigerator?

The dressed bowl stays fresh for up to 2 days when stored in an airtight container. For best results, store the dressing separately and toss just before serving.

→ What protein alternatives work well?

Grilled chicken breast, shrimp, or baked tofu all complement the Mediterranean flavors. For plant-based options, try white beans, lentils, or roasted chickpeas instead.

→ Can I prepare the components ahead of time?

Absolutely. Cook the farro, chop the vegetables, and whisk the dressing up to 24 hours in advance. Assemble just before serving to maintain the best texture and freshness.

→ What other vegetables can I add?

Roasted eggplant, zucchini, or artichoke hearts work beautifully. You can also include radishes, roasted red peppers, or fresh herbs like mint or basil.