This hearty farro bowl recipe is filled with Mediterranean flavors! Juicy tomatoes, crisp cucumbers, briny olives, and a creamy dressing make a satisfying grain bowl that’s the right meal for summer time or any season.
It’s no secret that bowl meals are an excellent satisfying, enjoyable technique to eat all of the veggies. Right here’s Alex and my newest in a stream of simple dinner concepts: the hearty farro bowl! It’s our excellent Mediterranean food regimen dinner or lunch, pairing plump grains of farro with tangy tomatoes, crunchy cucumbers, salty olives, and seasoned chickpeas.
The icing on the cake (er, bowl) is our new innovation: hummus dressing! It’s so easy to make a sauce utilizing hummus, which you’ll or could not have available. It comes out creamy and bursting with taste with solely 3 substances—sort of a like a tahini sauce, however even simpler. This one is on repeat in our kitchen: and we hope it will likely be in yours!
Elements on this farro bowl recipe
This farro bowl is a spin on a basic grain bowl: a meal constructed round a complete grain, veggies. a sauce, and protein. We’ve recipes for a rice bowl and much quinoa bowl recipes, however that is the primary official farro grain bowl in our recipe library. Listed below are the important substances for this farro bowl:
- Farro is a complete grain that can be utilized as a substitute for rice, barley or different grains. It’s truly an historical grain that has been eaten for the reason that Roman instances! We adore it for its chewy texture and nutty taste.
- Recent herbs, olive oil, and garlic: These important substances are for flavoring each the farro and the chickpeas. We like to make use of parsley, dill or cilantro.
- Chickpeas: Chickpeas are the plant-based protein right here. You can too use different proteins like tofu, shrimp, or rooster.
- Cucumber, tomato, and Kalamata olives: These Mediterranean-style greens have large, daring taste. Substitute different uncooked veggies if desired!
- Feta cheese: It’s not required (omit for vegan), however feta provides a pleasant salty counterpoint to the flavors.
- Greens (elective): We used a handful of child arugula, however different greens like spinach, butter lettuce, or romaine work nicely.
- Hummus dressing: The perfect a part of this bowl in our opinion! It’s creamy and irresistible hummus, olive oil, and lemon juice.
Suggestions for the hummus dressing
If you happen to’re making the hummus dressing, be sure to make use of a top quality model of hummus! We propose steering away from the favored Sabra model: the flavour has a powerful chemical aftertaste (probably as a result of citric acid used as a preservative, no less than in response to Reddit).
Regardless of the case, use a hummus model with a creamy, tangy and clean taste. Experiment to discover a model you’re keen on.
Variations: sauce and vegetable concepts
This farro bowl is ideal for wholesome dinner concepts or wholesome lunch concepts, and it’s simply customizable to your tastes and dietary wants! It’s sort of like making your individual Candy Inexperienced menu (one among our favourite restaurant ideas for bowl meals). Listed below are some concepts for various the substances:
After all, you too can range the entire grain, particularly in case you’re cooking for gluten-free eaters. For gluten-free, use quinoa or rice.
Protein adders
One other technique to customise this farro bowl recipe is with including totally different proteins! It at the moment makes use of chickpeas as a plant-based protein, however we’ve discovered this typically just isn’t sufficient for hungry eaters (particularly in case you’re serving it for dinner). Listed below are just a few protein adders we love:
Storing leftovers and make forward notes
This farro bowl recipe is easy to make forward. You may make the farro as much as 3 days upfront, the chickpeas as much as 1 to 2 days upfront (open chickpeas are solely good for as much as 3 days), and the hummus dressing 1 week upfront. Refrigerate all parts individually. We advised chopping the recent greens straight earlier than serving.
Extra farro recipes
There are such a lot of enjoyable methods to eat farro! This primary farro recipe is a good aspect dish, and you too can use it in farro with mushrooms, farro salad, or farro soup.
Steadily requested questions
Farro is an historical grain with a chewy texture and nutty taste. It’s filled with fiber and protein, making it a hearty and satisfying base for this bowl. It additionally holds up nicely when combined with different substances, so your bowl gained’t get soggy.
Completely! If you happen to can’t discover farro or wish to attempt one thing totally different, you may substitute it with quinoa, brown rice, barley, and even couscous. Simply alter the cooking time accordingly.
Sure, you may! The farro and chickpeas may be cooked upfront and saved individually within the fridge. The dressing may also be ready forward of time. Assemble the bowls simply earlier than serving to maintain the greens recent and crunchy.
Be at liberty to get artistic! You possibly can add different greens like roasted crimson peppers, grilled zucchini, or chopped kale. You can too swap the feta for goat cheese or omit it for a vegan possibility. Experiment with totally different herbs and spices to vary up the flavour profile.
Description
This hearty farro bowl recipe is filled with Mediterranean flavors! Juicy tomatoes, crisp cucumbers, briny olives, and a creamy dressing make a satisfying grain bowl that’s the right meal for summer time or any season.
For the farro
- 1 cup raw farro, pearled or semi-pearled (not entire)
- ¾ teaspoon kosher salt, divided
- 2 tablespoons chopped recent herbs (parsley, dill or cilantro)
- 1 garlic clove, minced
- 1 tablespoon butter or olive oil
For the bowl
- 15-ounce can chickpeas
- 1 garlic clove, minced
- 1 tablespoon olive oil
- ½ teaspoon every cumin and coriander
- ¼ teaspoon every smoked paprika and onion powder
- ½ teaspoon kosher salt
- 2 cups cherry tomatoes, sliced in half
- 1 English cucumber, chopped
- 1 handful olives, sliced in half
- 1 handful child greens (like arugula)
- Feta cheese, to serve (elective)
Hummus Dressing
- ½ cup top quality hummus (keep away from Sabra)
- 1 tablespoon olive oil
- 2 tablespoons lemon juice (extra water if vital)
- Rinse the farro below chilly water in a high quality mesh strainer. In a big saucepan, place the farro, 3 cups water and ½ teaspoon of the kosher salt and convey it to a boil. Scale back the warmth to a simmer, cowl, and cook dinner till the grains are tender, about 15 to twenty minutes for pearled farro and 25 to half-hour for semi-pearled farro. Style take a look at a grain to see whether it is tender (if the bundle is unmarked, simply cook dinner till tender). Drain any extra water. Add the extra ¼ teaspoon salt and olive oil or butter. Stir within the minced garlic and herbs. Style and add further salt if desired.
- Drain and rinse the chickpeas. Mince the garlic. In a small bowl, combine the cumin, coriander, smoked paprika, onion powder, and salt. In a big skillet, warmth the olive oil over medium warmth. Add the garlic and sauté for 1 minute till aromatic however earlier than it browns. Add the chickpeas, spices, salt, and a number of other grinds of black pepper. Prepare dinner 2 minutes till warmed via.
- Make the hummus dressing by mixing collectively the substances in a medium bowl. Style and if desired, you may add a pinch or two of salt or sugar.
- Place the inexperienced in a shallow bowl (if utilizing), then the farro, tomatoes, cucumbers, chickpeas, and olives. Prime with feta cheese, if utilizing, and drizzle with hummus dressing.
- Class: Important dish
- Technique: Stovetop
- Delicacies: Mediterranean
- Eating regimen: Vegetarian
