Farro Pasta Bowl Mediterranean

There's something about the way farro catches the light when you're stirring it into a bowl that made me fall for this dish completely. I was testing recipes on a Tuesday afternoon, the kitchen smelling like lemon and garlic, when I realized this wasn't just another pasta situation. It was the kind of bowl that tastes even better than it looks, which is saying something when you've got all those jewel-toned vegetables staring back at you. The nuttiness of the farro paired with the brightness of the dressing felt like a revelation I should've discovered earlier.

I made this for my neighbor Sarah on a warm spring afternoon when she'd been complaining about feeling stuck in a cooking rut. She ate three bowls and immediately asked for the recipe, then showed up a week later saying she'd made it twice already. Watching someone genuinely light up over food you've made is the kind of quiet win that keeps you cooking.

Ingredients

• Farro pasta: This grain has a wonderful chew and nuttiness that regular pasta just doesn't offer, and it holds up beautifully when tossed with vegetables and dressing without turning mushy.
• Zucchini: Dice it medium-sized so it stays tender but doesn't dissolve into the background of the dish.
• Red and yellow bell peppers: The color contrast matters here, both visually and flavor-wise, as yellow peppers bring a subtle sweetness that rounds out the red's slight earthiness.
• Cherry tomatoes: Halving them keeps their juices in the dish where they belong, creating natural sauce as they warm through.
• Baby spinach: Added at the very end, it wilts down to almost nothing but contributes an important mineral depth that makes the whole bowl feel complete.
• Red onion: Slice it thin so it softens quickly and doesn't overpower the other vegetables with its sharpness.
• Garlic: Minced fine, it perfumes the oil early on and sets the whole flavor direction.
• Extra virgin olive oil: Use the good stuff here since it's the backbone of your dressing and there's nowhere for mediocrity to hide.
• Lemon juice: Fresh-squeezed makes a noticeable difference in brightness that bottled juice simply cannot replicate.
• Dried oregano: It ties everything together with a Mediterranean thread that feels inevitable once it hits the bowl.
• Sea salt and black pepper: Season to your taste, understanding that pasta water is already salted, so taste before you add more.
• Feta cheese: Crumbly and salty, it provides a textural contrast and a slight tang that makes the whole composition sing.
• Fresh parsley: A handful scattered on top adds a final note of freshness and brightness.
• Toasted pine nuts: Optional but worth the extra minute of effort, they add a subtle crunch and richness that elevates the dish.

Instructions

Get the water ready:

Bring a large pot of salted water to a rolling boil, then add your farro pasta and cook according to package directions until al dente. You want a little resistance when you bite, not soft and surrendered.

Sauté the aromatics:

While the pasta works, warm two tablespoons of olive oil in your skillet over medium heat and let the onion and garlic become fragrant and golden, about two minutes. This is your flavor foundation.

Add the vegetables:

Toss in your diced zucchini, bell peppers, and halved cherry tomatoes, then let them cook for six to eight minutes, stirring occasionally so they brown slightly and soften but keep their color. This is where the magic starts happening.

Finish with the greens:

Stir in the baby spinach and cook for just a minute or two until it collapses into silky submission. Remove from heat immediately.

Make your dressing:

In a small bowl, whisk together the remaining olive oil, fresh lemon juice, oregano, salt, and pepper. Taste it straight from the whisk—this should taste assertive and bright.

Bring it all together:

Combine your drained farro pasta with the sautéed vegetables in a large bowl, then pour the dressing over everything and toss gently but thoroughly so every strand of pasta gets coated. The warmth of the pasta will help the flavors marry.

Serve and garnish:

Divide among bowls and top with crumbled feta, fresh parsley, and toasted pine nuts if you're using them. This tastes beautiful warm, but honestly it's just as good at room temperature.

Save

My sister brought this to a potluck last summer and it disappeared before most people had even finished their first course. Someone asked if it was gluten-free and she said no, then admitted she'd made it because she was tired of bringing things nobody touched, and this bowl felt like a risk worth taking. It turned out to be exactly what everyone needed without realizing it.

Why This Bowl Works

There's a reason Mediterranean food feels effortless even when you're thinking about technique. It's because the ingredients speak for themselves, and your job is simply not to get in their way. When you layer bright acidity, nuttiness, tender vegetables, and sharp cheese over warm grain, you end up with something balanced that doesn't need an excuse to exist. The farro does the heavy lifting while the vegetables provide texture and color, and then the dressing brings everyone together in this perfect agreement.

Temperature and Timing Flexibility

One of the greatest strengths of this bowl is that it doesn't care whether you eat it warm, room temperature, or cold. Make it in the morning for lunch, and it'll taste different but still delicious because the flavors have had time to mingle. I've warmed leftovers gently on the stove and they've come back to life beautifully, though I honestly prefer them cold straight from the fridge on hot days.

Easy Variations and Add-Ons

This is the kind of dish that welcomes creativity without demanding it, which means you can pivot based on what's in your kitchen or what you're craving. Roasted chickpeas add protein and crunch, grilled chicken transforms it into something heartier, and fresh herbs like dill or basil can replace the parsley if that's what you have on hand. The base is strong enough to support these additions without losing its essential character.

• Protein options: chickpeas, grilled chicken, white beans, or crispy tofu all work beautifully here.
• Herb variations: fresh basil, dill, or mint can replace parsley depending on your mood.
• Texture additions: pomegranate seeds, sliced almonds, or sunflower seeds create unexpected moments of brightness.

Save

This bowl has become my answer to that question about what to eat when you want something that feels both nourishing and exciting. It's the kind of recipe that settles into your rotation without fanfare and then somehow ends up on your table every week because it just works.

Recipe FAQs

→ Can I use regular farro instead of farro pasta?

Yes, you can substitute whole farro for farro pasta. Cook whole farro for about 20-25 minutes until tender, then drain and proceed with the recipe as written.

→ Is this dish suitable for meal prep?

Absolutely! This farro pasta bowl keeps well in the refrigerator for 3-4 days. The flavors actually develop and improve overnight. Serve cold as a salad or gently reheat.

→ How can I make this vegan?

Simply omit the feta cheese or replace it with a plant-based feta alternative. The rest of the ingredients are naturally vegan-friendly.

→ What other grains can I use?

Whole wheat pasta, quinoa, or barley work well as alternatives. Adjust cooking times accordingly and ensure grains are cooked until tender before combining with vegetables.

→ Can I add protein to this dish?

Yes! Cooked chickpeas, grilled chicken, or white beans make excellent protein additions. Add them during the final toss so they warm through without overcooking.

→ Should I serve this warm or cold?

This versatile dish works both ways! Serve it warm for a comforting meal or chilled as a refreshing grain salad. The flavors remain delicious either way.