Oh my goodness, let me tell you about my love for Mediterranean cuisine! There’s just something so vibrant and fresh about it, right? This Mediterranean farro bowl is a personal favorite of mine because it’s not only super nutritious, but it also bursts with flavor from all those colorful veggies and tangy feta. I remember the first time I tried a farro dish at a little café while traveling in Greece. It was like a flavor explosion! Now, I whip up this farro bowl at home whenever I want a quick, satisfying meal that makes me feel like I’m on a sunny Mediterranean island. Trust me, you’re going to love it!
Ingredients for Mediterranean Farro Bowl
Gathering your ingredients is half the fun! Here’s what you’ll need for this vibrant Mediterranean farro bowl:
- 1 cup farro: This chewy grain is the star of the dish, bringing a nutty flavor and hearty texture.
- 2 cups water: Essential for cooking the farro to perfection.
- 1 cup cherry tomatoes, halved: Sweet and juicy, they add a burst of freshness.
- 1 cucumber, diced: Crisp and refreshing for that perfect crunch.
- 1/2 cup kalamata olives, pitted and sliced: Their briny flavor truly elevates the bowl.
- 1/4 cup red onion, finely chopped: For a lovely bite and color.
- 1/2 cup feta cheese, crumbled: Creamy and tangy, it’s the icing on the cake!
- 2 tablespoons olive oil: Extra virgin for that rich, fruity flavor.
- 1 tablespoon red wine vinegar: It ties all the flavors together beautifully.
- Salt and pepper to taste: Don’t forget to season!
How to Prepare the Mediterranean Farro Bowl
Getting this Mediterranean farro bowl ready is a breeze! Let’s dive into the steps so you can enjoy this delicious dish in no time.
Cooking the Farro
First things first, you’ll want to rinse that farro under cold water to get rid of any dust. Then, in a medium pot, combine 1 cup of farro with 2 cups of water. Bring it to a boil over medium-high heat—just keep an eye on it! Once it’s bubbling, reduce the heat to low, cover the pot, and let it simmer for about 25-30 minutes. You want the farro to be tender but still have a slight chew to it. After that, drain any excess water, and let the farro cool while you prep the rest of your ingredients.
Preparing the Salad
In a large mixing bowl, combine the cooled farro with the halved cherry tomatoes, diced cucumber, sliced kalamata olives, finely chopped red onion, and crumbled feta cheese. The colors are so vibrant, aren’t they? Gently toss everything together using a spatula or your hands, ensuring the ingredients are well mixed but not overly smashed. This helps all those beautiful flavors to mingle!
Making the Dressing
Now, let’s whip up that dressing! In a small bowl, whisk together 2 tablespoons of olive oil, 1 tablespoon of red wine vinegar, and a sprinkle of salt and pepper. I love how the oil and vinegar come together—it’s a simple yet perfect balance of richness and acidity that really brings the salad to life!
Combining Everything
Finally, drizzle the dressing over your salad and give it another gentle toss to coat everything evenly. You can serve this Mediterranean farro bowl chilled or at room temperature, which makes it perfect for meal prep or a picnic! I like to garnish with a few extra olives or a sprinkle of feta on top for a finishing touch. Enjoy every bite of this fresh, flavorful creation!
Why You’ll Love This Recipe
This Mediterranean farro bowl is truly something special, and I can’t wait for you to discover why it’s become a staple in my kitchen! Here are the key reasons you’ll adore this dish:
- Quick to prepare: With just a little chopping and boiling, you can whip this up in about 40 minutes!
- Packed with flavor: The combination of fresh veggies, briny olives, and tangy feta creates a taste explosion in every bite.
- Healthy and satisfying: Farro is a nutrient-rich grain that keeps you feeling full and energized, making this a guilt-free meal.
- Versatile for meal prep: Make a big batch ahead of time, and you’ve got lunch or dinner sorted for days. It’s just as delicious cold, too!
Tips for Success
To make your Mediterranean farro bowl even more delightful, here are some of my favorite tips! First, make sure to rinse the farro well—this really helps to enhance its nutty flavor. If you’re in a pinch, quinoa is a fantastic substitute for farro; it cooks quicker and still offers great texture. For extra protein, toss in some grilled chicken or chickpeas, which pair beautifully with all those fresh flavors!
When it comes to storage, keep any leftovers in an airtight container in the fridge for up to 3 days. Just give it a good toss before serving again, and it’ll still be delicious! Enjoy experimenting with different veggies or herbs to keep things exciting!
Nutritional Information
Now, let’s talk numbers! This Mediterranean farro bowl is not only a feast for your taste buds but also a nutritious choice. Each serving is estimated to contain around 350 calories, with 15g of fat (including 4g of saturated fat), 12g of protein, and 45g of carbohydrates. Plus, you’re getting a healthy dose of fiber at 8g, making it a filling option. Keep in mind, these values are estimates and can vary based on the specific ingredients you use. But trust me, this bowl is as wholesome as it is delicious!
FAQ about Mediterranean Farro Bowl
Can I substitute farro with other grains?
Absolutely! If farro isn’t your thing or you want to switch it up, quinoa or brown rice are fantastic alternatives. Quinoa cooks a bit quicker and adds a lovely fluffy texture, while brown rice gives you that hearty chew similar to farro. Just keep an eye on the cooking times—each grain has its own personality!
How long can I store leftovers?
You can store any leftover Mediterranean farro bowl in an airtight container in the fridge for up to 3 days. Just give it a good stir before serving again, and it’ll still taste vibrant and fresh. I love that it’s just as delicious cold, making it a perfect grab-and-go lunch option!
What can I add for extra protein?
If you’re looking to boost the protein in your Mediterranean farro bowl, consider adding grilled chicken, chickpeas, or even some crunchy nuts like almonds or walnuts. Each of these options complements the flavors beautifully and keeps the meal satisfying. You can’t go wrong with a little extra protein power!
Imprimer
Mediterranean Farro Bowl: 7 Flavorful Reasons to Enjoy
- Temps Total: 40 minutes
- Rendement: 4 servings 1x
- Alimentation: Végétarien
Description
A nutritious Mediterranean farro bowl packed with flavor.
Ingrédients
- 1 cup farro
- 2 cups water
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1/2 cup kalamata olives, pitted and sliced
- 1/4 cup red onion, finely chopped
- 1/2 cup feta cheese, crumbled
- 2 tablespoons olive oil
- 1 tablespoon red wine vinegar
- Salt and pepper to taste
Instructions
- Rinse the farro under cold water.
- In a pot, combine farro and water. Bring to a boil.
- Reduce heat, cover, and simmer for 25-30 minutes until tender.
- Drain excess water and let it cool.
- In a large bowl, combine farro, cherry tomatoes, cucumber, olives, red onion, and feta.
- In a small bowl, whisk together olive oil, red wine vinegar, salt, and pepper.
- Pour the dressing over the salad and toss to combine.
- Serve chilled or at room temperature.
Notes
- Can substitute quinoa for farro.
- Add grilled chicken for extra protein.
- Store leftovers in the fridge for up to 3 days.
- Temps De Préparation: 10 minutes
- Temps De Cuisson: 30 minutes
- Catégorie: Salad
- Méthode: Boiling and Mixing
- Cuisine: Mediterranean
La Nutrition
- Taille D'Une Portion: 1 bowl
- Calories: 350
- Sucre: 5g
- De Sodium: 400mg
- La graisse: 15g
- Graisses Saturées: 4g
- Les Graisses Insaturées: 10g
- Les Gras Trans: 0g
- Les hydrates de carbone: 45g
- La fibre: 8g
- La protéine: 12g
- Le taux de cholestérol: 20mg
Mots-clés: mediterranean farro bowl, healthy salad, vegetarian meal
