Save Pin My kitchen counter was a mess of half-chopped vegetables when my neighbor knocked, asking what smelled so good. Nothing was even cooking yet, just raw tomatoes and cucumbers piled next to a pot of simmering farro. That's when I realized this bowl doesn't need heat to be inviting. The colors alone pull you in, and the tahini dressing I was whisking smelled nutty and bright enough to make her stay for lunch. We ended up eating straight from the mixing bowl, standing at the counter, and she's been texting me for the recipe ever since.
I made this the first time after a long day when I had no energy for anything complicated. I threw vegetables into a bowl while the farro bubbled away, and the rhythm of chopping felt calming instead of tedious. My partner wandered in, grabbed a fork, and started picking at the tomatoes and olives before I even finished assembling. By the time I drizzled the dressing, half the cucumbers were gone. We ate it warm that night, and cold from the fridge the next day, and honestly couldn't decide which version we liked better.
Ingredients
- Farro: This chewy ancient grain soaks up the vegetable broth like a sponge and gives the bowl a hearty backbone that keeps you full without feeling heavy.
- Vegetable broth: Cooking the farro in broth instead of water adds a subtle savory depth that plain water just cannot match.
- Cherry tomatoes: Halving them releases their sweetness and juices, which mix into the dressing and make every bite a little brighter.
- Cucumber: The cool crunch cuts through the richness of tahini and feta, adding freshness that balances the whole bowl.
- Red bell pepper: Diced small, it adds pops of sweetness and a slight crisp that plays nicely with the softer farro.
- Kalamata olives: Their briny, fruity flavor is essential for that Mediterranean vibe, do not skip them or use bland canned ones.
- Red onion: Slicing it thin and soaking it in cold water for a few minutes takes away the harsh bite and leaves just a gentle sharpness.
- Baby spinach: It wilts slightly when tossed with warm farro, turning tender and silky without losing its fresh green taste.
- Chickpeas: They add plant-based protein and a creamy texture that soaks up the tahini dressing beautifully.
- Tahini: The heart of the dressing, nutty and rich, it ties all the ingredients together with a creamy coating.
- Lemon juice: Freshly squeezed is a must, it brightens the tahini and keeps the bowl from tasting flat.
- Extra-virgin olive oil: A good quality oil adds fruity richness to the dressing and makes it glossy and smooth.
- Garlic: One small clove minced fine gives the dressing a gentle punch without overpowering the other flavors.
- Ground cumin: Just half a teaspoon adds warmth and a subtle earthiness that makes the dressing taste complex.
- Feta cheese: Crumbled on top, it adds salty creaminess and little pockets of tangy richness in every forkful.
- Fresh parsley: Chopped and scattered at the end, it adds a pop of green and a hint of herbaceous brightness.
Instructions
- Cook the farro:
- Combine farro and vegetable broth in a medium saucepan and bring to a boil, then reduce to a gentle simmer, cover, and let it cook for 25 to 30 minutes until the grains are tender and chewy. Drain any extra liquid and let it cool slightly so it does not wilt your vegetables too much when you toss everything together.
- Prep your vegetables and protein:
- While the farro simmers, halve the cherry tomatoes, dice the cucumber and bell pepper, slice the olives and red onion, and measure out your chickpeas or whatever protein you are using. This is the best time to get everything ready so assembly is quick and easy.
- Whisk the tahini dressing:
- In a small bowl, whisk together tahini, lemon juice, olive oil, water, minced garlic, cumin, salt, and pepper until smooth and creamy. If it is too thick, add a little more water one teaspoon at a time until it drizzles nicely off the whisk.
- Combine everything:
- In a large bowl, toss the cooked farro with tomatoes, cucumber, bell pepper, olives, red onion, spinach, and chickpeas. Drizzle the tahini dressing over the top and toss gently so everything gets coated evenly without bruising the vegetables.
- Garnish and serve:
- Divide the mixture among serving bowls and top with crumbled feta and a sprinkle of fresh parsley. Serve it right away while the farro is still slightly warm, or chill it in the fridge for up to two days for meal prep.
Save Pin One afternoon I packed this into jars for a picnic and forgot to bring forks. We ended up scooping it with pita wedges, and it turned into the best accident. The warm bread soaked up the tahini dressing, and every bite felt like a deconstructed wrap. Now I serve it with pita on purpose, and guests always ask if that was the plan all along.
Choosing Your Protein
Chickpeas are my go-to because they are creamy, filling, and already sitting in my pantry. But grilled chicken adds smoky richness, and crispy tofu gives it a satisfying chew that soaks up the dressing. I have even tossed in leftover grilled shrimp, and the sweetness played beautifully with the olives and feta. The farro is hearty enough that you can skip protein entirely and still feel satisfied, especially if you add roasted eggplant or zucchini for extra substance.
Making It Ahead
This bowl actually gets better after a few hours in the fridge as the farro absorbs the dressing and the flavors meld together. I make a big batch on Sunday and portion it into containers, keeping the feta and parsley separate so they stay fresh. The spinach wilts a bit, but in a good way, turning silky and tender. If you are taking it to work, pack the dressing on the side and give it a quick toss before eating so nothing gets soggy or dry.
Swaps and Variations
If you cannot find farro or need it gluten-free, quinoa works beautifully and cooks faster. I have swapped the tahini dressing for a lemon herb vinaigrette when I was out of tahini, and it was lighter but just as delicious. Roasted red peppers, artichoke hearts, or sun-dried tomatoes all fit right in if you want to change things up. For a vegan version, skip the feta or use a plant-based crumble, and the bowl still feels rich and satisfying.
- Add roasted eggplant or zucchini for extra depth and a slightly smoky sweetness.
- Try grilled halloumi instead of feta for a warm, salty, squeaky bite.
- Toss in a handful of fresh mint or dill for an herby twist that feels summery and bright.
Save Pin This bowl has become my answer to everything: too tired to think, need to use up vegetables, want something healthy that does not taste like punishment. It is the kind of recipe that makes you feel capable and nourished at the same time.
Recipe FAQs
- → Can I make this bowl gluten-free?
Yes, simply substitute the farro with quinoa or brown rice. Both cook similarly and work wonderfully with the Mediterranean flavors and tahini dressing.
- → How long does this keep in the refrigerator?
This bowl stores well for up to 2 days when kept in an airtight container. The flavors actually meld and improve overnight, making it excellent for meal prep.
- → What protein options work best?
Chickpeas provide a plant-based protein, but grilled chicken breast, seasoned tofu, or even sautéed shrimp work beautifully. The tahini dressing complements all these proteins.
- → Can I add roasted vegetables?
Absolutely. Roasted eggplant, zucchini, or sweet potatoes would be delicious additions. Roast them at 400°F for 20-25 minutes before tossing with the cooled farro.
- → Is the dressing adjustable?
The tahini dressing is easily customized. Add more water for a thinner consistency, extra lemon for brightness, or a touch of maple syrup for sweetness if desired.
- → Can I use other grains?
While farro provides a wonderful chewy texture, you can use barley, bulgur, or even couscous. Adjust cooking times according to package directions.