Looking for a wholesome, easy-to-make meal packed with Mediterranean flavors?
This One-Pan Mediterranean Farro Bowl is the perfect solution.
Farro, with its nutty flavor and chewy texture, soaks up the deliciousness of tomatoes, olives, and feta cheese as it cooks in just one pan.
The result? A tasty, nutrient-packed meal that’s super satisfying and a breeze to clean up.
Whether you need a quick weeknight dinner or a meal-prep-friendly option, this dish checks all the boxes.
It’s high in fiber, packed with plant-based protein, and bursting with the bold flavors of the Mediterranean diet.
Why You’ll Love This One-Pan Mediterranean Farro Bowl
- Quick and easy: Everything cooks in one pan, making cleanup a breeze.
- Nutritious: Farro is a great source of fiber, protein, and essential nutrients.
- Mediterranean flavors: A delicious combination of olives, tomatoes, feta, and a tangy lemon-garlic dressing.
- Great for meal prep: Stays fresh for days and can be enjoyed hot or cold.
Ingredients You’ll Need
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)
- 1/2 cup Kalamata olives, sliced
- 1/2 teaspoon dried oregano
- 1/2 teaspoon paprika
- 1/2 teaspoon salt (adjust to taste)
- 1/4 teaspoon black pepper
- 1 cup baby spinach, roughly chopped
- 1/2 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
- 1/4 teaspoon dried oregano
- Pinch of salt and pepper
How to Make a Mediterranean Farro Bowl
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.
Tips for the Best One-Pan Farro Bowl
- Use pearled farro for a quicker cooking time (about 20 minutes). Whole farro takes longer, so soak it overnight if using.
- Swap vegetables based on seasonality—zucchini, artichokes, or sun-dried tomatoes work well.
- Make it vegan by skipping the feta or using a dairy-free alternative.
- Add more protein with grilled shrimp, tofu, or extra chickpeas.
- Boost the flavor by using a splash of balsamic vinegar instead of red wine vinegar.
Storage & Meal Prep Tips
- Refrigerate: Store in an airtight container for up to 4 days.
- Reheat: Warm in a skillet over low heat with a splash of broth or olive oil.
- Enjoy cold: This dish tastes great as a Mediterranean grain salad the next day.
Recipe FAQ’s
Can I make this dish ahead of time?
Absolutely! It stores well in the fridge for up to four days, making it a great meal prep option.
Can I use quinoa instead of farro?
Yes! Quinoa cooks faster and provides a gluten-free alternative. Use the same amount of quinoa, but reduce the liquid to 1.5 cups and cook for about 15 minutes.
What can I substitute for feta cheese?
For a dairy-free option, try vegan feta or nutritional yeast. Goat cheese also works well if you prefer a creamier texture.
Healthy Mediterranean Farro Bowl
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
Step 1: Sauté the Aromatics
Step 2: Cook the Farro
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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
Step 5: Make the Dressing & Serve
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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.
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Garnish with fresh parsley and serve warm or at room temperature.