Wholesome Mediterranean Farro Bowl

In search of a healthful, easy-to-make meal full of Mediterranean flavors?

This One-Pan Mediterranean Farro Bowl is the proper resolution.

Farro, with its nutty taste and chewy texture, soaks up the deliciousness of tomatoes, olives, and feta cheese because it cooks in only one pan.

The outcome? A tasty, nutrient-packed meal that’s tremendous satisfying and a breeze to wash up.

Whether or not you want a fast weeknight dinner or a meal-prep-friendly possibility, this dish checks all of the containers.

It’s excessive in fiber, full of plant-based protein, and bursting with the daring flavors of the Mediterranean weight-reduction plan.

Why You’ll Love This One-Pan Mediterranean Farro Bowl

Fast and simple: All the things cooks in a single pan, making cleanup a breeze.
Nutritious: Farro is a superb supply of fiber, protein, and important vitamins.
Mediterranean flavors: A scrumptious mixture of olives, tomatoes, feta, and a tangy lemon-garlic dressing.
Nice for meal prep: Stays recent for days and might be loved scorching or chilly.

Elements You’ll Want

For the Bowl:

1 cup farro (pearled farro for faster cooking)
2 cups vegetable broth (or water)
1 tablespoon olive oil
1 small purple onion, diced
2 cloves garlic, minced
1 cup cherry tomatoes, halved
1 small bell pepper, diced
1 cup canned chickpeas, drained and rinsed (or 1 cup cooked hen)
1/2 cup Kalamata olives, sliced
1/2 teaspoon dried oregano
1/2 teaspoon paprika
1/2 teaspoon salt (alter to style)
1/4 teaspoon black pepper
1 cup child spinach, roughly chopped
1/2 cup crumbled feta cheese
1 tablespoon recent parsley, chopped (for garnish)

For the Lemon-Garlic Dressing:

2 tablespoons olive oil
1 tablespoon lemon juice (freshly squeezed)
1 teaspoon purple wine vinegar
1 clove garlic, minced
1/4 teaspoon dried oregano
Pinch of salt and pepper

Find out how to Make a Mediterranean Farro Bowl

Step 1: Sauté the Aromatics

Warmth olive oil in a big skillet or pan over medium warmth. Add the diced purple onion and minced garlic, sautéing for about 2 minutes till aromatic and barely softened.

Step 2: Cook dinner the Farro

Add the farro to the pan together with the vegetable broth, oregano, paprika, salt, and black pepper. Stir to mix and convey the combination to a delicate simmer. Cowl the pan and let it prepare dinner for about 20 minutes, or till the farro is tender and a lot of the liquid is absorbed.

Step 3: Add the Greens & Protein

Stir within the cherry tomatoes, diced bell pepper, and chickpeas (or cooked hen). Proceed cooking for an additional 5 minutes, permitting the greens to melt barely and the flavors to mix.

Step 4: End with Mediterranean Toppings

Take away the pan from warmth and stir within the child spinach, letting it wilt from the residual warmth. Add the sliced Kalamata olives and crumbled feta cheese.

Step 5: Make the Dressing & Serve

Whisk collectively the olive oil, lemon juice, purple wine vinegar, minced garlic, oregano, salt, and pepper in a small bowl. Drizzle the dressing over the farro combination and gently toss to mix.

Garnish with recent parsley and serve heat or at room temperature.

Ideas for the Finest One-Pan Farro Bowl

Use pearled farro for a faster cooking time (about 20 minutes). Complete farro takes longer, so soak it in a single day if utilizing.
Swap greens based mostly on seasonality—zucchini, artichokes, or sun-dried tomatoes work nicely.
Make it vegan by skipping the feta or utilizing a dairy-free various.
Add extra protein with grilled shrimp, tofu, or further chickpeas.
Increase the flavour through the use of a splash of balsamic vinegar as a substitute of purple wine vinegar.

Storage & Meal Prep Ideas

Refrigerate: Retailer in an hermetic container for as much as 4 days.
Reheat: Heat in a skillet over low warmth with a splash of broth or olive oil.
Get pleasure from chilly: This dish tastes nice as a Mediterranean grain salad the following day.

Recipe FAQ’s

Can I make this dish forward of time?

Completely! It shops nicely within the fridge for as much as 4 days, making it an awesome meal prep possibility.

Can I take advantage of quinoa as a substitute of farro?

Sure! Quinoa cooks sooner and gives a gluten-free various. Use the identical quantity of quinoa, however scale back the liquid to 1.5 cups and prepare dinner for about quarter-hour.

What can I substitute for feta cheese?

For a dairy-free possibility, strive vegan feta or dietary yeast. Goat cheese additionally works nicely if you happen to desire a creamier texture.