Farro Pasta Bowl Mediterranean Vegetables

There's something about farro that makes you slow down. My neighbor brought over a bowl of this one Friday evening, still warm from her kitchen, and I remember being struck by how the pasta held onto the dressing without falling apart like regular wheat pasta does. The colors caught the late afternoon light coming through my window, and I realized I'd been eating the same rotation of dinners for weeks. That single bowl changed my Tuesday night routine.

I made this for a potluck at work, nervous it would seem too simple next to the elaborate casseroles everyone else brought. But something unexpected happened—it was the first thing gone, and three people asked for the recipe. One colleague came back to my desk and whispered that she'd made it for her kids who normally reject anything green, and they actually ate the spinach without noticing.

Ingredients

• Farro pasta: Use the pearl variety if you can find it; the grains have already been polished and cook faster without losing that chewy texture that makes you want another bite.
• Zucchini and bell peppers: Dice them roughly the same size so everything cooks evenly and looks intentional in the bowl.
• Cherry tomatoes: Halve them just before cooking so they don't start breaking down and releasing their juice too early.
• Baby spinach: Fresh from the bag is fine; it wilts in seconds and adds iron without tasting like punishment.
• Red onion: Slice it thin because raw onion can overwhelm if you're not careful, but this amount adds a gentle bite that wakes up the palate.
• Extra virgin olive oil: Don't skimp here—this is where the magic lives, so use something you'd actually taste on bread.
• Lemon juice: Fresh squeezed makes an audible difference; bottled tastes flat by comparison.
• Feta cheese: The optional garnish that isn't really optional; it adds salt and tang that ties everything together.

Instructions

Get the pasta going:

Bring a large pot of salted water to a rolling boil and add the farro pasta, stirring once so it doesn't stick to itself. Cook according to package directions until it's tender but still has a slight resistance when you bite it—usually around 10 to 12 minutes. Drain it in a colander and set aside to cool just slightly.

Start the vegetables:

While the water heats, warm 2 tablespoons of olive oil in a large skillet over medium heat. Add the sliced red onion and minced garlic, letting them soften and perfume the oil for about 2 minutes—your kitchen will smell immediately inviting.

Build the vegetable mixture:

Toss in the diced zucchini, both bell peppers, and the halved cherry tomatoes, stirring occasionally for 6 to 8 minutes until the vegetables soften just enough to bend under a wooden spoon but still look vibrant and distinct. The tomatoes might start to break down slightly, which is exactly what you want.

Wilt the spinach:

Add the baby spinach and let it cook for just 1 to 2 minutes, stirring gently until it transforms from bright green to a darker, softer shade. Turn off the heat immediately so the vegetables don't turn mushy.

Build the dressing:

In a small bowl, whisk together the remaining olive oil, fresh lemon juice, dried oregano, sea salt, and black pepper. Taste it on your finger—it should be bright and a little salty, assertive enough to season the whole dish.

Bring it all together:

Transfer the cooked farro to a large bowl and pour the warm vegetables over it, then drizzle the dressing over everything. Toss gently but thoroughly, making sure the dressing reaches every corner and the pasta absorbs the flavors.

Finish and serve:

Divide the bowl among serving dishes and crown each one with crumbled feta, fresh parsley if you have it, and toasted pine nuts if you're feeling generous. Serve warm or let it cool to room temperature, both versions are equally delicious.

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My daughter asked for this three nights in a row the first week I made it, which never happens. But the real moment came when she asked me to teach her how to make it. We stood at the counter together, and I watched her learn that cooking isn't complicated, just intentional—and that felt like passing something important down without making it sound like a lesson.

How to Make It Your Own

This recipe is honestly a template waiting for your preferences. I've added white beans, chickpeas, grilled chicken, and even shrimp depending on the week and what I'm trying to accomplish nutritionally. The beauty is that the farro and dressing stay constant while everything else adapts to what's in your fridge or what you're craving. One friend adds fresh mint instead of parsley and says it reminds her of tabbouleh, which technically isn't wrong.

Storage and Reheating

This bowl keeps beautifully in the refrigerator for up to four days in an airtight container, though the vegetables will soften a little more each day, which isn't a flaw—it's actually how I prefer to eat it by day three. If it seems dry when you're ready to eat it again, add a drizzle of fresh olive oil and another squeeze of lemon juice right before serving to bring back the brightness.

Timing and Flexibility

The whole process takes less than 45 minutes from start to finish, which means you can decide to make this for dinner and have it on the table by the time your family sits down. You can also prep all the vegetables the night before and store them in separate containers, so tomorrow's cooking becomes just boiling water, warming things up, and tossing everything together.

• Start the pasta water first thing so it's ready when you begin chopping vegetables and you're not standing around waiting.
• If you prefer your vegetables more cooked, add them to the skillet in stages—harder vegetables like zucchini first, then softer ones like tomatoes later.
• Room temperature actually suits this dish better than piping hot, so don't stress if dinner gets delayed a little.

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This bowl has become my default when I'm not sure what to cook, which means it's graduated from recipe to routine. And that's actually the highest compliment a dish can receive.

Frequently Asked Questions

→ Can I use regular farro instead of farro pasta?

Yes, whole farro works beautifully in this dish. Simply cook the whole farro grains for 20–25 minutes until tender, then proceed with the recipe as written. The texture will be slightly chewier but equally delicious.

→ How long does this keep in the refrigerator?

This farro bowl stores well for 3–4 days in an airtight container. The flavors actually develop and improve overnight. It's excellent for meal prep and can be served cold or gently reheated.

→ What can I substitute for feta cheese?

For a dairy-free option, try vegan feta or omit it entirely. You could also use goat cheese, ricotta salata, or diced avocado for creaminess. The bowl remains satisfying without cheese thanks to the hearty farro and abundant vegetables.

→ Can I add protein to make it more filling?

Absolutely. Grilled chicken, chickpeas, white beans, or lentils all pair wonderfully with these Mediterranean flavors. Simply cook your protein separately and toss it in with the finished dish.

→ What other vegetables work well in this bowl?

Eggplant, artichoke hearts, roasted red peppers, or fresh cucumber would all complement the Mediterranean profile. In summer, try adding fresh basil or mint. In winter, roasted butternut squash or Brussels sprouts work beautifully.