This robust farro bowl recipe is infused with Mediterranean tastes! Succulent tomatoes, crunchy cucumbers, salty olives, and a smooth dressing create a fulfilling grain bowl that’s an ideal meal for summer or any time of the year.
It’s well-known that bowl meals offer a super gratifying, enjoyable way to consume all the vegetables. Here’s Alex and my latest addition to a series of easy dinner concepts: the robust farro bowl! It’s my perfect Mediterranean diet dinner or lunch, combining plump farro grains with zesty tomatoes, crunchy cucumbers, savory olives, and seasoned chickpeas.
The cherry on top (or rather, bowl) is my latest creation: hummus dressing! Whipping up a sauce using hummus is incredibly easy. It turns out creamy and full of flavor with just 3 ingredients—similar to a tahini sauce, but even simpler. This one is a staple in our kitchen: and I hope it will be in yours as well!
Ingredients in this farro bowl recipe
This farro bowl offers a twist on a traditional grain bowl: a meal centered around a whole grain, vegetables, a sauce, and protein. Over the years, I’ve developed recipes for rice bowls and various quinoa bowls, but this is my first farro grain bowl! Here are the key ingredients for this farro bowl:
– Farro is a whole grain that serves as a substitute for rice, barley, or other grains. This ancient grain has been consumed since Roman times! I adore its chewy texture and nutty taste.
– Fresh herbs, olive oil, and garlic: These vital components enhance the flavor of both the farro and the chickpeas. We prefer using parsley, dill, or cilantro.
– Chickpeas: Chickpeas are the plant-derived protein in this recipe. You can also incorporate other proteins like tofu, shrimp, or chicken.
– Cucumber, tomato, and Kalamata olives: These Mediterranean vegetables provide bold, vibrant flavors. Feel free to swap in other raw veggies if you wish!
– Feta cheese: It introduces a pleasant salty contrast to the flavors (omit for vegan).
– Greens (optional): I included a handful of baby arugula, but alternatives like spinach, butter lettuce, or romaine lettuce complement well.
– Hummus dressing: It’s creamy and delectable, crafted with hummus, olive oil, and lemon juice.
Tips for the hummus dressing
When preparing the hummus dressing, be sure to select a high-quality brand of hummus! We recommend avoiding the popular Sabra brand: the flavor often has a noticeable chemical aftertaste (likely due to the citric acid used as a preservative, at least according to Reddit).
Regardless, choose a hummus brand with a creamy, tangy, and smooth profile. Experiment to discover a brand you enjoy (one of my favorites is Esti hummus).
My favorite sauce and vegetable variations
This farro bowl is ideal as a nutritious dinner option or healthy lunch alternative, and it’s easily adaptable to your preferences and dietary requirements! It resembles creating your own Sweet Green menu (one of my favorite restaurant ideas for bowl meals). Here are some suggestions for altering the ingredients:
Certainly, you can also change the whole grain, especially if you’re catering to gluten-free diners. For gluten-free options, use quinoa or rice.
Add protein to transform it into a main dish
Another way to personalize this farro bowl recipe is by adding various proteins! Currently, it includes chickpeas as a plant-based protein, but we’ve discovered that this may sometimes fall short for hungry diners (particularly if you’re serving it for dinner). Here are some protein additions we adore:
Storing leftovers and make-ahead notes
This farro bowl recipe is easy to prepare in advance. You can prepare the farro up to 3 days ahead, the chickpeas up to 1 to 2 days prior (opened chickpeas last for only 3 days), and the hummus dressing a week beforehand.
Keep all components refrigerated separately. I recommend chopping the fresh vegetables right before serving.
Dietary notes
This farro bowl recipe is vegetarian. For a vegan version, leave out the feta cheese. For gluten-free, opt for quinoa or rice.
Frequently asked questions
What is farro, and why should I use it in this bowl?
Farro is an ancient grain with a chewy consistency and nutty taste. It’s loaded with fiber and protein, making it a robust and filling base for this bowl. It also maintains its integrity when mixed with other ingredients, so your bowl won’t become soggy.
Can I use a different grain if I don’t have farro?
Certainly! If you can’t locate farro or want to experiment with something else, you can replace it with quinoa, brown rice, barley, or even couscous. Just modify the cooking time accordingly.
Can I prepare this bowl