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Mediterranean Farro Bowl with Lemon Tahini Dressing

Mediterranean Farro Bowl with Lemon Tahini Dressing

Lunch
Prep Time
15min
Cook Time
15min
Servings
1
Calories
470
Chef's Note

This Mediterranean bowl offers complex comfort with nutty farro and a creamy tahini dressing. For meal prep, store the dressing separately and add it just before eating. Add grilled chicken or a soft-boiled egg for extra protein. For a vegan version, simply omit the feta cheese or substitute with a plant-based alternative. The farro can be cooked ahead and refrigerated for up to 3 days.

Tags
mediterranean
meal-prep
vegetarian
healthy
farro
bowl
make-ahead
quick
Ingredients

  • 1/2 cup farro

  • 1 cup vegetable broth

  • 1/2 cup chickpeas, canned and drained

  • 1/2 cup cherry tomatoes

  • 1/2 medium cucumber

  • 1/4 small red onion

  • 8 olives kalamata olives, pitted

  • 2 tablespoons feta cheese

  • 2 tablespoons fresh parsley, chopped

  • 1 tablespoon pine nuts

  • 1 tablespoon tahini

  • 1 tablespoon lemon juice

  • 2 teaspoons extra virgin olive oil

  • 1 clove garlic, minced

  • 1/2 teaspoon honey

  • 1/4 teaspoon ground cumin

  • 1/4 teaspoon salt

  • 1/8 teaspoon black pepper

Instructions
  • 1

    Rinse 1/2 cup farro under cold water and drain well.

  • 2

    In a medium saucepan, combine the rinsed farro with 1 cup vegetable broth. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes until tender but still chewy.

  • 3

    While the farro cooks, prepare the vegetables: halve the cherry tomatoes, dice 1/2 medium cucumber, finely dice 1/4 small red onion, and roughly chop the kalamata olives.

  • 4

    Toast 1 tablespoon pine nuts in a dry skillet over medium heat for 2-3 minutes until golden and fragrant, shaking the pan frequently to prevent burning.

  • 5

    Make the lemon tahini dressing by whisking together 1 tablespoon tahini, 1 tablespoon lemon juice, 2 teaspoons olive oil, 1 minced garlic clove, 1/2 teaspoon honey, 1/4 teaspoon ground cumin, 1/4 teaspoon salt, and 1/8 teaspoon black pepper. If the dressing is too thick, add 1-2 teaspoons of water to thin it out.

  • 6

    Drain the farro if needed and transfer to a serving bowl.

  • 7

    Arrange the prepared vegetables, chickpeas, and olives on top of the farro.

  • 8

    Sprinkle with crumbled feta cheese and chopped fresh parsley.

  • 9

    Drizzle the lemon tahini dressing over the bowl.

  • 10

    Top with toasted pine nuts and serve immediately.

Nutrition Information (per serving)
470
Calories
18g
Protein
55g
Carbs
22g
Fat
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