Description
Indulge in the vibrant flavors of the Healthy Mediterranean Farro Bowl, a wholesome and satisfying meal ideal for any occasion. This dish combines nutty farro with protein-packed chickpeas, fresh vegetables, and a sprinkle of feta cheese, all harmonized with aromatic spices. Perfect for a quick weeknight dinner or meal prep, this one-pan recipe not only minimizes cleanup but also bursts with nutrition and taste. With its customizable nature, you can easily swap in your favorite proteins or seasonal veggies to keep things exciting.
Ingredients
Scale
- 1 cup farro
- 2 cups vegetable broth
- 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 cup baby spinach (roughly chopped)
- 1/2 cup crumbled feta cheese
- 1 tablespoon fresh parsley (chopped for garnish)
- 2 tablespoons olive oil
- 1 tablespoon lemon juice (freshly squeezed)
- 1 teaspoon red apple vinegar
- 1 clove garlic (minced)
- 1/4 teaspoon dried oregano
- 1/2 teaspoon paprika
- 1/2 teaspoon salt (adjust to taste)
- 1/4 teaspoon black pepper
Instructions
- In a large skillet, heat 1 tablespoon of olive oil over medium heat. Add the diced onion and minced garlic, sautéing until fragrant.
- Pour in 2 cups of vegetable broth along with the farro. Bring the mixture to a boil, then reduce heat to low. Cover the skillet and simmer for about 25 minutes until the farro is tender.
- Once the farro is cooked, add cherry tomatoes, bell pepper, chickpeas, Kalamata olives, oregano, paprika, salt, black pepper, and baby spinach. Stir everything together until well combined.
- Remove from heat and gently fold in crumbled feta cheese. Drizzle with olive oil, lemon juice, red apple vinegar, minced garlic, oregano, salt, and pepper. Mix thoroughly before serving.
- Spoon into bowls and garnish with fresh parsley.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Main
- Method: Sautéing
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 bowl (about 400g)
- Calories: 490
- Sugar: 6g
- Sodium: 660mg
- Fat: 18g
- Saturated Fat: 4g
- Unsaturated Fat: 14g
- Trans Fat: 0g
- Carbohydrates: 67g
- Fiber: 15g
- Protein: 16g
- Cholesterol: 15mg