Is farro gluten-free?

No, farro contains gluten. Substitute quinoa or brown rice for a gluten-free version.

Can I use canned chickpeas without roasting?

Yes, but roasting adds a delicious crunch and deeper flavor.

Farro and roasted vegetables with hummus and lemon-herb dressing

Mediterranean Grain Bowl

Name: Mediterranean Grain Bowl
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 bowls
Cuisine: Mediterranean
Ingredients: 1 1/2 cups farro, cooked according to package directions; 1 can (15 oz) chickpeas, drained and roasted; 1 cup cherry tomatoes, halved; 1 English cucumber, diced; 1/3 cup Kalamata olives, halved; 1/2 cup crumbled feta cheese; 1/4 cup tahini; Juice of 2 lemons; 2 tablespoons fresh parsley, chopped

45 minEasy

Prep Time

15 min

Cook Time

30 min

Total Time

45 min

Servings

4 bowls

Difficulty

Easy

Cost

Budget

Be the first to rate this recipe

Mediterranean Grain Bowl

Farro and roasted vegetables with hummus and lemon-herb dressing

Nutty farro topped with roasted chickpeas, cucumber, cherry tomatoes, Kalamata olives, feta, and a creamy lemon-tahini dressing. A nourishing, colorful Mediterranean bowl.

15m

Prep Time

30m

Cook Time

45m

Total Time

Servings

Easy

Difficulty

Budget $

Cost

Mediterranean Cuisine Main Course Salad Vegetarian Healthy

Sarah Chen

December 8, 2021(Updated April 12, 2026)

Grain bowls are the ultimate meal-prep friendly lunch, and this Mediterranean version is the one you will want to make every Sunday. Chewy farro provides the nutty, hearty base, while roasted chickpeas add protein and satisfying crunch. Fresh vegetables bring brightness and color.

The lemon-tahini dressing is the thread that ties everything together — creamy, tangy, and herbaceous, it transforms a collection of ingredients into a cohesive, craveable meal. This bowl travels well, holds up in the fridge, and tastes just as good on day four as day one.

Ingredients

1 1/2 cups farro, cooked according to package directions
1 can (15 oz) chickpeas, drained and roasted
1 cup cherry tomatoes, halved
1 English cucumber, diced
1/3 cup Kalamata olives, halved
1/2 cup crumbled feta cheese
1/4 cup tahini
Juice of 2 lemons
2 tablespoons fresh parsley, chopped

OvenBake

Test Kitchen Pick

Sheet Pan

Helpful Tool

Why a good sheet pan helps here

The pan is doing more work here than it looks like. A sturdy, evenly heating sheet pan gives you better browning and fewer hot spots.

This recipe benefits from more even oven contact and easier cleanup.

Promotes more even browning
Useful across weeknight roasts and baking

A heavy rimmed sheet pan is one of the highest-use tools in almost any kitchen.

Shop sheet pan options for this recipe

Instructions

1
Cook farro according to package directions and let cool slightly. Preheat oven to 400°F.
2
Toss drained chickpeas with olive oil, cumin, smoked paprika, salt, and pepper. Roast on a sheet pan for 25-30 minutes until crispy.
3
Make dressing: whisk tahini, lemon juice, 1 minced garlic clove, and enough water to reach drizzling consistency. Season with salt.
4
Divide cooked farro among 4 bowls. Top with roasted chickpeas, cherry tomatoes, cucumber, and olives.
5
Sprinkle with crumbled feta and fresh parsley.
6
Drizzle generously with lemon-tahini dressing and serve.

Serving Suggestions

Ways to Serve This Dish

Serve with crusty artisan bread for dipping
Finish with a drizzle of high-quality extra virgin olive oil
Pair with a simple arugula salad dressed in lemon vinaigrette
Serve as a light main course or alongside grilled protein

Substitutions

FarroQuinoa or brown rice

Both are good alternatives; quinoa is gluten-free.

Feta cheeseAvocado cubes

For a vegan version that still adds creaminess.

TahiniHummus thinned with lemon juice

Creates a similar creamy, nutty dressing.

DepthPantry

Test Kitchen Pick

Tahini

Helpful Pantry Staple

Why the tahini matters

Tahini can make or break texture. A smoother, better-balanced jar gives you creaminess without bitterness or a stubborn split texture.

This is one of the ingredients where texture quality shows up fast.

Smoother texture in dressings and sauces
Useful in dips, cookies, and grain bowls

A good tahini jar pays off well beyond a single recipe.

Shop tahini for this recipe

Tips & Storage

Pro Tips

For meal prep, keep dressing separate and add just before eating.
Swap farro for quinoa, freekeh, or brown rice depending on what you have.
Add pickled red onions for an extra tangy crunch.

Storage

Store assembled bowls without dressing in the refrigerator for up to 5 days.

Reheating

Best served at room temperature or cold. Farro can be briefly warmed in the microwave if preferred.

Nutrition Facts

Per serving (1 bowl) · 4 servings

Calories420

LowModerateHigh

A moderate-calorie serving · based on a 2,000 cal daily diet

Protein16g

Carbohydrates56g

Fat16g

Fiber10g

Sugar4g

Sodium480mg

Nutritional values are approximate and may vary based on specific ingredients and preparation methods.

Frequently Asked Questions

Is farro gluten-free?: No, farro contains gluten. Substitute quinoa or brown rice for a gluten-free version.
Can I use canned chickpeas without roasting?: Yes, but roasting adds a delicious crunch and deeper flavor.

Explore More

More Mediterranean Recipes More Main Course More Salad Vegetarian Recipes Healthy Recipes Stovetop Recipes Oven Recipes

About Sarah Chen

Sarah Chen is a professional recipe developer and food editor with over a decade of experience in test kitchens and food media. She trained at the Culinary Institute of America before spending six years developing and testing recipes for national food publications, where she honed her ability to translate restaurant techniques into approachable home cooking. At RecipePool, Sarah leads recipe development, ensuring every dish is tested at least three times for clarity, accuracy, and genuine deliciousness. When she is not in the kitchen, she is browsing farmers markets and collecting vintage cookbooks.

View all recipes →

Some product links on this page may be affiliate links. As an Amazon Associate RecipePool earns from qualifying purchases.

Sweet potato and black bean tacos with avocado crema and pickled onions

VegetarianVegan

Easy

Mexican

Sweet Potato and Black Bean Tacos

40 min4 servings

View Recipe

Sweet Potato and Black Bean Tacos

40 min•Easy

Golden vegetable frittata in a cast iron skillet with visible vegetables and herbs

VegetarianGluten-Free

Easy

Italian

Italian

Lentil Bolognese

55 min6 servings

View Recipe

Lentil Bolognese

55 min•Easy

Golden spanakopita cut into squares showing layers of flaky phyllo and green spinach filling

Vegetarian

Medium

Mediterranean

Spanakopita

1h 5m8 servings

View Recipe

Spanakopita

1h 5m•Medium

Assorted vegetable tempura arranged on a plate with dipping sauce

VegetarianVegan

Medium

Asian

Japanese Vegetable Tempura

35 min4 servings

View Recipe

Japanese Vegetable Tempura

35 min•Medium

See more Mediterranean recipes →

Instructions

1
Cook farro according to package directions and let cool slightly. Preheat oven to 400°F.
2
Toss drained chickpeas with olive oil, cumin, smoked paprika, salt, and pepper. Roast on a sheet pan for 25-30 minutes until crispy.
3
Make dressing: whisk tahini, lemon juice, 1 minced garlic clove, and enough water to reach drizzling consistency. Season with salt.
4
Divide cooked farro among 4 bowls. Top with roasted chickpeas, cherry tomatoes, cucumber, and olives.
5
Sprinkle with crumbled feta and fresh parsley.
6
Drizzle generously with lemon-tahini dressing and serve.

Tips & Storage

Pro Tips

For meal prep, keep dressing separate and add just before eating.
Swap farro for quinoa, freekeh, or brown rice depending on what you have.
Add pickled red onions for an extra tangy crunch.

Storage

Store assembled bowls without dressing in the refrigerator for up to 5 days.

Reheating

Best served at room temperature or cold. Farro can be briefly warmed in the microwave if preferred.

Mediterranean Grain Bowl

Mediterranean Grain Bowl

Mediterranean Grain Bowl