Farro Pasta Bowl Mediterranean Vegetables

There's something about the way farro catches the light in your pasta bowl that makes you slow down. I discovered this dish on an ordinary Tuesday, when my kitchen smelled like garlic and olive oil and I had a handful of vegetables that needed rescuing from the back of my fridge. The nutty grain, bright vegetables, and that sharp lemon dressing came together so naturally that I've made it at least once a week since. It's become my go-to when I want something that feels both nourishing and exciting, the kind of meal that tastes like you've taken care of yourself.

My neighbor knocked on the door one evening while I was stirring this together, drawn in by the smell. She stayed for thirty minutes, watching as the vegetables softened into something tender but still snappy, asking questions about the dressing. By the time we served it, she was already planning her own version. That's when I knew this wasn't just a recipe—it was the kind of food that makes people feel welcome.

Ingredients

• Farro pasta: This ancient grain brings a gentle, almost buttery nuttiness that regular pasta doesn't have, and it holds onto the dressing beautifully without getting mushy.
• Zucchini: Buy medium ones and dice them small so they cook quickly and don't water down your bowl.
• Red and yellow bell peppers: The color contrast matters here, both visually and in flavor—each brings its own sweetness to the party.
• Cherry tomatoes: Halving them lets them release their juices into the dressing without falling apart completely.
• Baby spinach: It wilts in seconds, so add it last and don't walk away from the skillet.
• Red onion: Keep it thin and raw for a sharp contrast, or sauté it longer if you prefer it softer and sweeter.
• Garlic: Mince it fine so it distributes evenly throughout, giving you that aromantic warmth in every bite.
• Extra virgin olive oil: This is the star of your dressing, so don't skimp on quality here—it's what makes everything else shine.
• Lemon juice: Freshly squeezed, always, because the acidity cuts through the richness in exactly the right way.
• Dried oregano: A pinch of this Mediterranean herb ties the whole thing together, but you can swap it for basil or thyme if that's what you have.
• Feta cheese: The salty crumbles add a finishing touch that makes people ask what the secret ingredient is.
• Pine nuts: Toast them yourself if you can—they develop a deeper flavor and won't taste stale.

Instructions

Get your pasta water ready:

Salt that water generously—it should taste like the sea. This is your only chance to season the farro itself.

Cook the farro:

Drop the pasta in once the water's at a rolling boil and keep an eye on it. You want it tender enough to bite through easily but with just a whisper of resistance in the center.

Sauté your aromatics:

Heat your olive oil in a skillet and let the onion and garlic get to know each other for a minute. You'll smell when it's ready—that's when your kitchen starts smelling like a Mediterranean market.

Build your vegetable base:

Add the firmer vegetables first—zucchini and peppers—and let them get golden at the edges. This takes about six or seven minutes, and you'll notice they soften without losing their shape or color.

Finish with the greens:

Stir in the spinach and tomatoes at the very end. The residual heat will wilt everything gently, and you want to turn the burner off while there's still a hint of bright green left.

Whisk your dressing:

In a small bowl, combine olive oil, lemon juice, oregano, salt, and pepper. Taste it before you commit—adjust the lemon if it needs more brightness, or add more oil if it feels too sharp.

Bring it all together:

Combine the drained pasta with your vegetables in a large bowl, pour the dressing over everything, and toss gently but thoroughly. Every strand of pasta should glisten.

Serve with style:

Divide among bowls and top with feta, parsley, and pine nuts. You can serve it warm straight away or let it cool and serve it at room temperature, which is honestly when it's at its best.

Save

There was an evening when my daughter asked for seconds before I'd even sat down with my first bowl. That's when I realized this wasn't just lunch—it was the kind of quiet victory that happens when you feed people something honest and whole.

Why Farro Matters

Farro has been feeding people around the Mediterranean for thousands of years, and once you understand why, you'll start using it everywhere. It's got a natural sweetness and chewiness that makes ordinary pasta feel thin and forgettable by comparison. The grain's slightly larger shape means it catches and holds onto dressing better, so every bite tastes intentional rather than like you're just eating carbs with vegetable garnish.

Making It Your Own

This bowl is a template more than a strict recipe, and the best version is the one that uses whatever's in season or whatever you're craving. I've made it with grilled eggplant instead of zucchini, swapped the bell peppers for roasted tomatoes, and once threw in some leftover grilled chicken because we needed something more substantial. The core—the farro, the lemon dressing, the general method—stays the same, but everything else is negotiable.

Stretching It Into a Meal

On its own, this is a beautiful light lunch that leaves you satisfied but not heavy. But it's also flexible enough to become whatever your evening needs it to be. Add grilled chicken or crumbled chickpeas if you want protein, scatter some halloumi across the top if you're feeling indulgent, or serve it alongside crusty bread and a simple green salad if you want to turn it into a full dinner. The warm-or-room-temperature thing means you can make it in the morning and pack it for work, or prepare it an hour ahead and let it rest in the kitchen while you set the table.

• Chickpeas or white beans add substance without weighing the bowl down.
• A handful of fresh herbs like basil or mint brighten everything right at the end.
• Crumbled goat cheese works beautifully if you don't have feta on hand.

Save

This bowl becomes a regular in your rotation because it asks so little and gives back so much. It's the kind of recipe that reminds you why cooking matters.

Recipe FAQs

→ What does farro pasta taste like?

Farro has a delightful nutty, earthy flavor with a satisfying chewy texture. It's slightly sweeter than wheat pasta and adds a wonderful depth to Mediterranean-style dishes with vegetables and olive oil.

→ Can I make this dish ahead of time?

Absolutely! This bowl actually tastes better after the flavors have time to meld. Store it in an airtight container in the refrigerator for up to 4 days. Add fresh garnishes like parsley and pine nuts just before serving.

→ How do I cook farro properly?

Cook farro in salted boiling water for 20-25 minutes until tender but still slightly chewy (al dente). If using farro pasta instead of whole grain, follow package instructions which typically take 10-12 minutes.

→ What can I substitute for feta cheese?

Try goat cheese, ricotta salata, or a dollop of creamy ricotta. For a dairy-free option, use avocado slices or extra pine nuts for richness. You could also skip cheese entirely and let the vegetables shine.

→ Is this suitable for meal prep?

Perfect for meal prep! The farro holds its texture well and flavors improve overnight. Portion into individual containers and store refrigerated. Add fresh garnishes when reheating or eating cold.

→ Can I grill the vegetables instead of sautéing?

Grilling adds a wonderful smoky char that complements the Mediterranean flavors. Grill the vegetables until tender-crisp with nice grill marks, then toss with the cooked farro and dressing as directed.