Farro and roasted vegetables with hummus and lemon-herb dressing
Mediterranean Grain Bowl
Prep Time
15 min
Cook Time
30 min
Total Time
45 min
Servings
4
4 bowls
Difficulty
Easy
Cost
Budget
$
Mediterranean Grain Bowl
Farro and roasted vegetables with hummus and lemon-herb dressing
★4.7(23)
Nutty farro topped with roasted chickpeas, cucumber, cherry tomatoes, Kalamata olives, feta, and a creamy lemon-tahini dressing. A nourishing, colorful Mediterranean bowl.
15m
Prep Time
30m
Cook Time
45m
Total Time
4
Servings
Easy
Difficulty
Budget $
Cost
Sarah Chen
(Updated )
Grain bowls are the ultimate meal-prep friendly lunch, and this Mediterranean version is the one you will want to make every Sunday. Chewy farro provides the nutty, hearty base, while roasted chickpeas add protein and satisfying crunch. Fresh vegetables bring brightness and color.
The lemon-tahini dressing is the thread that ties everything together — creamy, tangy, and herbaceous, it transforms a collection of ingredients into a cohesive, craveable meal. This bowl travels well, holds up in the fridge, and tastes just as good on day four as day one.
Ingredients
- 1 1/2 cups farro, cooked according to package directions
- 1 can (15 oz) chickpeas, drained and roasted
- 1 cup cherry tomatoes, halved
- 1 English cucumber, diced
- 1/3 cup Kalamata olives, halved
- 1/2 cup crumbled feta cheese
- 1/4 cup tahini
- Juice of 2 lemons
- 2 tablespoons fresh parsley, chopped
Instructions
- 1
Cook farro according to package directions and let cool slightly. Preheat oven to 400°F.
- 2
Toss drained chickpeas with olive oil, cumin, smoked paprika, salt, and pepper. Roast on a sheet pan for 25-30 minutes until crispy.
- 3
Make dressing: whisk tahini, lemon juice, 1 minced garlic clove, and enough water to reach drizzling consistency. Season with salt.
- 4
Divide cooked farro among 4 bowls. Top with roasted chickpeas, cherry tomatoes, cucumber, and olives.
- 5
Sprinkle with crumbled feta and fresh parsley.
- 6
Drizzle generously with lemon-tahini dressing and serve.
Serving Suggestions
Ways to Serve This Dish
Serve with crusty artisan bread for dipping
Finish with a drizzle of high-quality extra virgin olive oil
Pair with a simple arugula salad dressed in lemon vinaigrette
Serve as a light main course or alongside grilled protein
Substitutions
FarroQuinoa or brown rice
Both are good alternatives; quinoa is gluten-free.
Feta cheeseAvocado cubes
For a vegan version that still adds creaminess.
TahiniHummus thinned with lemon juice
Creates a similar creamy, nutty dressing.
Tips & Storage
Pro Tips
For meal prep, keep dressing separate and add just before eating.
Swap farro for quinoa, freekeh, or brown rice depending on what you have.
Add pickled red onions for an extra tangy crunch.
Storage
Store assembled bowls without dressing in the refrigerator for up to 5 days.
Reheating
Best served at room temperature or cold. Farro can be briefly warmed in the microwave if preferred.
Nutrition Facts
Per serving (1 bowl) · 4 servings
Calories420
LowModerateHigh
A moderate-calorie serving · based on a 2,000 cal daily diet
Protein16g
Carbohydrates56g
Fat16g
Fiber10g
Sugar4g
Sodium480mg
Nutritional values are approximate and may vary based on specific ingredients and preparation methods.
Frequently Asked Questions
- Is farro gluten-free?
- No, farro contains gluten. Substitute quinoa or brown rice for a gluten-free version.
- Can I use canned chickpeas without roasting?
- Yes, but roasting adds a delicious crunch and deeper flavor.
Explore More
About Sarah Chen
Sarah Chen is a professional recipe developer and food editor with over a decade of experience in test kitchens and food media. She trained at the Culinary Institute of America before spending six years developing and testing recipes for national food publications, where she honed her ability to translate restaurant techniques into approachable home cooking. At RecipePool, Sarah leads recipe development, ensuring every dish is tested at least three times for clarity, accuracy, and genuine deliciousness. When she is not in the kitchen, she is browsing farmers markets and collecting vintage cookbooks.
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