Healthy Mediterranean Farro Bowl
This One-Pan Mediterranean Farro Bowl is a healthy, flavor-packed meal featuring farro, chickpeas, fresh vegetables, and tangy feta cheese. Everything cooks in a single pan for a fuss-free, nutritious dish ready in just 35 minutes.With a hearty dose of fiber and protein, this meal is perfect for busy weeknights or meal prep.
Ingredients
For the Bowl:
- 1 cup farro pearled farro for quicker cooking
- 2 cups vegetable broth or water
- 1 tablespoon olive oil
- 1 small red 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 chicken)
- ½ cup Kalamata olives sliced
- ½ teaspoon dried oregano
- ½ teaspoon paprika
- ½ teaspoon salt adjust to taste
- ¼ teaspoon black pepper
- 1 cup baby spinach roughly chopped
- ½ cup crumbled feta cheese
- 1 tablespoon fresh parsley chopped (for garnish)
For the Lemon-Garlic Dressing:
- 2 tablespoons olive oil
- 1 tablespoon lemon juice freshly squeezed
- 1 teaspoon red wine vinegar
- 1 clove garlic minced
- ¼ teaspoon dried oregano
- Pinch of salt and pepper
Instructions
Step 1: Sauté the Aromatics
- Heat olive oil in a large skillet or pan over medium heat. Add the diced red onion and minced garlic, sautéing for about 2 minutes until fragrant and slightly softened.
Step 2: Cook the Farro
- Add the farro to the pan along with the vegetable broth, oregano, paprika, salt, and black pepper. Stir to combine and bring the mixture to a gentle simmer. Cover the pan and let it cook for about 20 minutes, or until the farro is tender and most of the liquid is absorbed.
Step 3: Add the Vegetables & Protein
- Stir in the cherry tomatoes, diced bell pepper, and chickpeas (or cooked chicken). Continue cooking for another 5 minutes, allowing the vegetables to soften slightly and the flavors to blend.
Step 4: Finish with Mediterranean Toppings
- Remove the pan from heat and stir in the baby spinach, letting it wilt from the residual heat. Add the sliced Kalamata olives and crumbled feta cheese.
Step 5: Make the Dressing & Serve
- Whisk together the olive oil, lemon juice, red wine vinegar, minced garlic, oregano, salt, and pepper in a small bowl. Drizzle the dressing over the farro mixture and gently toss to combine.
- Garnish with fresh parsley and serve warm or at room temperature.