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To make a Mediterranean Farro Bowl, gather these key items: - 1 cup farro - 2 cups vegetable broth - 1 cup cherry tomatoes, halved - 1 cucumber, diced - 1 bell pepper (red or yellow), diced - 1/2 red onion, finely chopped - 1 cup chickpeas, drained and rinsed - 1/2 cup feta cheese, crumbled - 1/4 cup Kalamata olives, pitted and sliced - 3 tablespoons olive oil - 2 tablespoons fresh lemon juice - 1 teaspoon dried oregano - Salt and pepper to taste - Fresh parsley, chopped (for garnish) Farro is a grain that gives this bowl a nutty flavor. The vegetables add color and crunch. The chickpeas bring protein, while feta and olives add creaminess and saltiness. You can make your bowl even better with these extras: - Sliced avocado - Chopped walnuts or almonds - A sprinkle of red pepper flakes - A dollop of tzatziki sauce These garnishes add different flavors and textures. You can mix and match based on your taste. This Mediterranean Farro Bowl is not just tasty; it's also good for you. Here’s a quick look at the nutritional benefits: - High in fiber from farro and chickpeas - Packed with vitamins from fresh veggies - Provides healthy fats from olive oil - Contains protein from chickpeas and feta Each serving has a good balance of carbs, protein, and healthy fats, making it a wholesome meal. Enjoy this bowl at lunch or dinner for a healthy boost! To cook the farro, you need a medium saucepan. Add 1 cup of farro and 2 cups of vegetable broth to the pan. Bring this mixture to a boil over high heat. Lower the heat after it boils. Cover the pan and let it simmer for 25 to 30 minutes. The farro should be tender but still chewy. If there is extra liquid, drain it off. While the farro cooks, let’s make the dressing. Grab a small bowl. In this bowl, mix 3 tablespoons of olive oil with 2 tablespoons of fresh lemon juice. Then, add 1 teaspoon of dried oregano, and sprinkle in some salt and pepper. Use a whisk to combine everything well. Set this dressing aside. Now it’s time to bring it all together. Take a large mixing bowl and add cherry tomatoes, cucumber, bell pepper, red onion, chickpeas, Kalamata olives, and feta cheese. Make sure to include 1 cup of halved cherry tomatoes, 1 diced cucumber, and 1 diced bell pepper. When the farro is done and cool, add it to the bowl with the veggies. Pour the dressing over the top and gently toss the mixture until everything is mixed well. Serve the farro bowl in individual bowls. Top each bowl with fresh parsley for a pop of color. This dish is great warm or chilled. You can also serve it with pita bread or a side of hummus for a complete meal. Enjoy your fresh Mediterranean farro bowl! To cook farro just right, start with good broth. I use vegetable broth for a rich taste. Combine one cup of farro with two cups of broth. Bring it to a boil. Then, reduce the heat and cover it. Let it simmer for 25 to 30 minutes. The farro should be tender yet chewy. If there's extra liquid, drain it off. This method gives you great texture. If you don't have farro, you can try quinoa or barley. Both grains work well and have a nice bite. Don’t like chickpeas? Use black beans or lentils instead. They add protein and flavor too. You can swap feta cheese for goat cheese if you prefer a tangy taste. For olives, green olives can be a milder option. Mix and match as you like! To boost the flavor, add fresh herbs like basil or mint. They brighten up the bowl. A pinch of red pepper flakes adds heat if you enjoy spice. You can drizzle a bit of balsamic glaze over the top for sweetness. Toasting the farro before cooking adds a nutty flavor. Experiment with these tips to make your dish unique! {{image_2}} You can make your Mediterranean Farro Bowl fully vegetarian. Swap chickpeas for other legumes like black beans or lentils. Add roasted vegetables, such as zucchini or eggplant, for extra flavor. You can also include artichoke hearts or sun-dried tomatoes for a tasty twist. These changes keep your meal fresh and exciting. If you want more protein, try adding grilled chicken or shrimp. These proteins pair well with the bowl's flavors. You can also use tofu for a plant-based option. Simply marinate it in olive oil and lemon juice, then grill or pan-fry. This way, you keep the dish healthy and hearty. Using seasonal ingredients can make your bowl even better. In spring, add fresh asparagus or peas for a vibrant touch. During summer, use ripe peaches or corn for sweetness. In fall, consider roasted butternut squash or Brussels sprouts. Winter calls for hearty greens like kale or Swiss chard. These ingredients not only taste great but also support local farms. To store leftovers, place the farro bowl in an airtight container. You can keep it in the fridge for up to three days. Make sure it cools first. This keeps the flavors fresh and tasty. To reheat, use the microwave or a pan on low heat. If using a microwave, cover the bowl with a lid. Heat it for one to two minutes. Stir halfway through to ensure even warming. If using a pan, add a splash of water to keep it moist. Heat on low until warm. You can freeze the Mediterranean farro bowl too. Divide it into portions and place them in freezer-safe bags. Remove as much air as you can before sealing. It will last for up to three months in the freezer. When ready to eat, thaw it in the fridge overnight. Reheat as mentioned above. Farro is an ancient grain. It has a nutty flavor and chewy texture. You can use it in salads, soups, or bowls. In the Mediterranean Farro Bowl, it serves as the base. This grain pairs well with fresh veggies and herbs. It also absorbs flavors from dressings and broths. Yes, you can prepare this bowl ahead of time. Cook the farro and chop the veggies earlier. Store the farro and veggies in separate containers. You can mix them right before serving. This way, the flavors stay fresh. The bowl tastes great even the next day. To make more servings, simply double or triple the ingredients. Use two cups of farro for eight servings. Adjust the vegetable broth and other items accordingly. Keep the same cooking times for the farro. This way, you can serve a crowd with ease. You can add many ingredients to your farro bowl. Try adding roasted vegetables like zucchini or eggplant. Avocado slices add creaminess and healthy fats. You can also include fresh herbs like basil or mint. For a protein boost, add grilled chicken or shrimp. The options are endless! This blog post explored the vibrant Mediterranean farro bowl. We started with key ingredients and the benefits they provide. Then, I shared step-by-step instructions for cooking and assembling your bowl perfectly. Tips and variations helped you customize your dish to suit your taste and needs. Finally, I covered storage options to keep your leftovers fresh. I hope this guide inspires you to create a delicious, healthy meal anytime. Enjoy your farro bowl adventure!

Mediterranean Farro Bowl

Discover the vibrant Mediterranean Farro Bowl that's packed with flavor and nutrition! This easy recipe combines farro, fresh veggies, chickpeas, and feta, all drizzled with a zesty olive oil dressing. Perfect for meal prep or a quick lunch, this delicious bowl is not only healthy but also visually appealing.
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Ingredients
  

1 cup farro

2 cups vegetable broth

1 cup cherry tomatoes, halved

1 cucumber, diced

1 bell pepper (red or yellow), diced

1/2 red onion, finely chopped

1 cup chickpeas, drained and rinsed

1/2 cup feta cheese, crumbled

1/4 cup Kalamata olives, pitted and sliced

3 tablespoons olive oil

2 tablespoons fresh lemon juice

1 teaspoon dried oregano

Salt and pepper to taste

Fresh parsley, chopped (for garnish)

Instructions
 

In a medium saucepan, combine the farro and vegetable broth. Bring to a boil, then reduce the heat to low. Cover and simmer for about 25-30 minutes, or until the farro is tender but still chewy. Drain any excess liquid if necessary.

    While the farro is cooking, prepare the dressing: In a small bowl, whisk together olive oil, lemon juice, dried oregano, salt, and pepper. Set aside.

      In a large mixing bowl, combine the cherry tomatoes, cucumber, bell pepper, red onion, chickpeas, Kalamata olives, and feta cheese.

        Once the farro is cooked and slightly cooled, add it to the bowl with the vegetables. Pour the dressing over the mixture and gently toss everything together until well-coated.

          Taste and adjust the seasoning if needed, adding more salt, pepper, or lemon juice.

            Serve the farro bowl in individual bowls, garnishing with fresh parsley on top.

              Prep Time: 10 minutes | Total Time: 40 minutes | Servings: 4