This Mediterranean-inspired farro bowl combines chewy whole-grain farro with roasted vegetables, chickpeas, herbs, and a lemony dressing. It is served warm or at room temperature, making a satisfying lunch or a flexible side dish that is easy to adapt to the season.
Ingredients
- 1 cup (200 g) pearled farro, rinsed
- 3 cups (710 ml) water, plus more as needed
- 1 teaspoon (6 g) fine salt, divided
- 1 medium red onion, about 6 oz (170 g), cut into ¾-inch (2 cm) wedges
- 1 medium zucchini, about 8 oz (225 g), cut into ¾-inch (2 cm) pieces
- 1 red bell pepper, about 7 oz (200 g), cut into ¾-inch (2 cm) pieces
- 2 tablespoons (30 ml) extra-virgin olive oil, divided
- 1 teaspoon (2 g) ground cumin
- ¼ teaspoon freshly ground black pepper
- 1 can chickpeas, 15 oz (425 g), drained and rinsed
- 1 cup (150 g) cherry tomatoes, halved
- ¼ cup (15 g) chopped fresh parsley
- 2 tablespoons (10 g) chopped fresh mint
- ¼ cup (35 g) crumbled feta
- 2 tablespoons (30 ml) fresh lemon juice
- 1 teaspoon (5 g) Dijon mustard
Instructions
- Heat the oven to 425°F (220°C). Put the onion, zucchini, and bell pepper on a rimmed baking sheet. Toss with 1 tablespoon (15 ml) of the olive oil, the cumin, black pepper, and ½ teaspoon (3 g) of the salt. Spread the vegetables out in one layer so they roast rather than steam.
- Roast for 25–30 minutes, turning the vegetables once after about 15 minutes. They are ready when tender and browned at the edges. If your baking sheet is crowded, use two sheets or roast in batches.
- Meanwhile, combine the rinsed farro, water, and remaining ½ teaspoon (3 g) salt in a saucepan. Bring to a boil, then lower the heat to maintain a steady simmer. Cook uncovered for 20–25 minutes, or until the grains are tender but still pleasantly chewy. Pearled farro can vary by brand, so begin checking at 20 minutes.
- Drain any excess water from the farro and return it to the warm saucepan. If the package gives different cooking instructions, follow those; whole and semi-pearled farro generally take longer than pearled farro and may need more water.
- While the grains cook, whisk the lemon juice, Dijon mustard, and remaining 1 tablespoon (15 ml) olive oil in a small bowl. Taste and adjust with a pinch of salt or another squeeze of lemon if desired.
- Add the chickpeas to the drained farro and stir gently. Fold in the roasted vegetables, cherry tomatoes, parsley, and mint. Pour over the dressing and toss until evenly coated. Finish with feta and serve warm, or let the bowl cool briefly and serve at room temperature.
Tips
- Check the farro type: Pearled farro has some of its bran removed and cooks relatively quickly. Whole farro usually benefits from soaking and takes longer; semi-pearled falls between the two. Check the package and allow extra time rather than assuming every grain cooks alike.
- Keep the vegetables in a single layer: Crowding traps steam and prevents browning. Use a second baking sheet if necessary, and cut vegetables to similar sizes so they finish at roughly the same time.
- Make it dairy-free: Leave out the feta or replace it with a dairy-free alternative. The lemon and herbs keep the bowl lively without it.
- Season in layers: The cooking water, vegetables, and dressing each get some salt. Taste the finished bowl before adding more, especially if your feta is salty.
Serving Suggestions
Serve the farro bowl on its own for lunch, or pair it with grilled chicken, baked fish, or roasted tofu for a fuller meal. It also works as a side beside roast vegetables or a simple green salad. Offer extra lemon wedges and olive oil at the table, and add a spoonful of plain yogurt or hummus if you like a creamy contrast.
Variations
Swap the zucchini and pepper for seasonal vegetables such as broccoli florets, eggplant, or cauliflower; cut them to similar sizes and roast until browned and tender. For a more autumnal bowl, use roasted squash and a little chopped sage instead of the mint. Replace chickpeas with drained white beans, or use toasted almonds or pumpkin seeds for crunch. For a gluten-free alternative, use cooked quinoa or brown rice, since farro is a type of wheat and contains gluten.
Storage and Reheating
Refrigerate leftovers within 2 hours of cooking, in a covered container. They keep for 3–4 days in the refrigerator. For best texture, store the feta separately if you expect to reheat the bowl. Reheat only the portion you plan to eat, adding a splash of water, in a covered microwave-safe dish or in a skillet over medium-low heat until steaming throughout; leftovers should reach 165°F (74°C). Add fresh herbs and a little lemon after reheating. The bowl can also be served cold or at room temperature after safe refrigeration.
Frequently Asked Questions
Do I need to soak farro before cooking it?
No soaking is needed for pearled farro in this recipe. Whole farro may cook more evenly and quickly after an overnight soak, but follow the package directions and increase the cooking time if needed.
How can I tell when farro is done?
Taste a few grains. They should be tender enough to chew comfortably while retaining a little firmness. If the center is still hard, continue simmering and check every few minutes, adding hot water if the saucepan becomes dry.
Can I make this bowl ahead?
Yes. Cook the farro and roast the vegetables up to a day ahead, then refrigerate them promptly. Toss with chickpeas, dressing, tomatoes, and herbs shortly before serving; add the feta last.
Is farro gluten-free?
No. Farro is wheat, so it is not suitable for people who need to avoid gluten. Substitute quinoa or rice and cook it according to its own package directions.
Can I use frozen vegetables?
Yes, though they may release more moisture and brown less readily. Roast them from frozen on a spacious, preheated baking sheet, and allow extra time until tender and lightly browned. Avoid thawing them on the counter.
What is the difference between pearled and whole farro?
Pearled farro has the outer bran partly or completely removed, so it cooks faster but has less bran than whole farro. Whole farro keeps the bran and usually needs longer cooking; both can be used here if you adjust the time and water to the package instructions.
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Safety notes: safe minimum internal temperatures from USDA FSIS; raw and undercooked fish guidance from the U.S. FDA. Food safety notes
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