I’ve been obsessed with this Mediterranean farro bowl lately, and honestly, it’s become my go-to meal when I want something that’s both incredibly satisfying and ridiculously healthy! You know that feeling when you uncover a recipe that checks every box – nutritious, colorful, full of amazing textures, and actually tastes like something you’d order at your favorite café? This bowl delivers all of that, plus there’s a simple technique that transforms ordinary farro into something absolutely magical.
Your Complete Ingredients List
Getting ready to make this amazing Mediterranean farro bowl means gathering up some seriously delicious ingredients that’ll transport your taste buds straight to the Greek islands.
Well, maybe not literally, but your kitchen is definitely going to smell incredible, and honestly, isn’t that half the battle when you’re trying to eat healthier?
This recipe brings together hearty grains, fresh vegetables, and those bold Mediterranean flavors that make you wonder why you ever bothered with sad desk salads.
- 2 cups cooked farro
- 1/2 cup cherry tomatoes, halved
- 1/2 cup chopped cucumber
- 1/4 cup crumbled feta cheese (optional)
- 1/2 cup Kalamata olives, chopped
- 1/4 cup chopped red onion
- 1/2 cup chickpeas, drained and rinsed
- 1/4 cup chopped fresh parsley
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- 1 teaspoon Italian seasoning
- Salt and pepper to taste
Now, before you start panicking about finding farro at your local grocery store, take a deep breath.
Most supermarkets carry it these days, usually hanging out near the quinoa and other fancy grains that make us feel sophisticated.
If you’re feeling overwhelmed by the olive selection, just grab whatever Kalamata olives look good, whether they’re pitted or not, though your fingers will thank you later if you spring for the pitted ones.
And here’s a little secret: if your red onion makes you cry like you’re watching a sad movie, try soaking the chopped pieces in cold water for about 10 minutes before adding them to the bowl.
Your eyes, and your taste buds, will appreciate the gentler bite.
Cooking Instruction
Making this Mediterranean farro bowl is honestly one of those recipes that makes you feel like a competent adult, even if you burned toast yesterday morning.
Start by cooking your 2 cups of farro according to the package directions—and yes, I know reading package directions sounds basic, but trust me, farro can be tricky if you wing it.
While that’s bubbling away, you get to do the satisfying part: chopping everything into bite-sized pieces. Halve those 1/2 cup of cherry tomatoes, chop up 1/2 cup of cucumber, dice that 1/4 cup of red onion (try not to cry, though honestly, a few tears just means you’re doing it right), and roughly chop 1/2 cup of those gorgeous, briny Kalamata olives.
Once your farro is tender and cooked through, drain it and let it cool slightly while you gather the rest of your Mediterranean crew.
Toss the warm farro with your chopped vegetables, 1/2 cup of drained and rinsed chickpeas, and 1/4 cup of crumbled feta cheese if you’re going the non-vegan route.
The beauty here is in the mixing—everything gets friendly in the bowl, and those warm grains start soaking up all the good flavors.
Drizzle 2 tablespoons of olive oil and 1 tablespoon of fresh lemon juice over everything, then sprinkle in 1 teaspoon of Italian seasoning along with salt and pepper to taste.
Give everything a good, gentle toss—you want to coat every grain and vegetable without turning your beautiful chickpeas into mush.
If you’re planning to add any ground meat to this bowl for extra protein, a premium meat grinder can help you achieve the perfect texture and freshness for your Mediterranean-inspired creation.
Finish with that 1/4 cup of chopped fresh parsley, because let’s be honest, everything looks more professional with a sprinkle of green herbs.
The best part about this bowl is its flexibility: serve it warm right away if you’re hungry now, or let it chill in the fridge and enjoy it cold later when you need something satisfying but invigorating.
Tips & Variations
While this Mediterranean farro bowl is absolutely delicious as written, you can totally make it your own with a few simple swaps and additions that’ll keep your taste buds excited meal after meal.
Want more protein? Toss in grilled chicken, salmon, or hard-boiled eggs! Craving heat? Add crushed red pepper flakes or diced jalapeños.
You can swap farro for quinoa, bulgur, or brown rice if that’s what you’ve got. Fresh herbs like mint, dill, or basil work beautifully instead of parsley.
Roasted red peppers, sun-dried tomatoes, or artichoke hearts make fantastic additions too!
Serving Suggestions
Whether you’re hosting a dinner party or just want to jazz up your weeknight meal, this Mediterranean farro bowl shines in so many different ways!
I love serving it alongside grilled chicken or salmon for extra protein.
Want something lighter? It’s perfect as a standalone lunch with crusty pita bread. You can also stuff it into warm pita pockets for a grab-and-go meal!
Try pairing it with a crisp white wine like Sauvignon Blanc, or keep things simple with sparkling water and lemon.
Trust me, your guests will be asking for the recipe!
Smart Storage Solutions
Once you’ve made this gorgeous Mediterranean farro bowl, you’ll want to keep it fresh and delicious for days to come!
I store mine in airtight glass containers in the fridge for up to four days. Want to meal prep? Smart! Keep the dressing separate until you’re ready to eat – nobody likes soggy farro!
You can also freeze portions for up to three months, though I recommend adding fresh herbs and feta after thawing.
Pro tip: store extra cooked farro separately to build new bowls throughout the week. It’s like having a healthy convenience food ready!
Nutrition Information
Let’s talk numbers – because this Mediterranean farro bowl isn’t just delicious, it’s a nutritional powerhouse! Each serving packs about 380 calories with 12 grams of protein and 8 grams of fiber. That’s impressive, right?
The farro delivers complex carbs for sustained energy, while chickpeas boost protein content. You’re getting healthy fats from olive oil and olives – the good stuff your body craves!
Plus, those colorful veggies provide vitamins A, C, and K. Want the cherry on top? This bowl contains folate, iron, and magnesium. It’s basically a multivitamin disguised as lunch!
