Can I substitue farro for another grain?

Yes, if you don't have farro or prefer a different grain, you can substitute it with quinoa or cooked brown rice for a gluten-free option. Both quinoa and brown rice work well in this recipe and provide a similar wholesome base. Brown rice will be closest to farro.

Is this recipe gluten-free?

No. Farro is not gluten-free but the remaining ingredients are so be sure to substitute the farro for brown rice or quinoa if you need the recipe to be gluten-free.

Mediterranean Farro Bowls

Name: Mediterranean Farro Bowls
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 4
Cuisine: Mediterranean
Ingredients: 1 cup (200 g) uncooked farro; 4-5 cups (200 g) finely chopped kale; 1 cup (150 g) diced red onion; 2 red bell peppers; 1 cup (240 g) drained and rinsed chickpeas, or more if desired; 32 kalamata olives, or more if desired; 1 cup (50 g) lightly packed, finely chopped parsley; 6 tbsp (90 g) tahini; 1/4 cup (60 ml) fresh lemon juice; 1/4 cup (60 ml) water; 3 cloves garlic, grated; 2 tsp (10 ml) maple syrup; 1 tsp salt

Description

You’ll love these hearty bowls featuring farro and Mediterranean-inspired ingredients smothered in creamy lemon tahini sauce.

Ingredients

For the Farro Salad Bowls

1 cup (200 g) uncooked farro
4–5 cups (200 g) finely chopped kale
1 cup (150 g) diced red onion
2 red bell peppers
1 cup (240 g) drained and rinsed chickpeas, or more if desired
32 kalamata olives, or more if desired
1 cup (50 g) lightly packed, finely chopped parsley

For the Lemon Tahini Sauce

6 tbsp (90 g) tahini
1/4 cup (60 ml) fresh lemon juice
1/4 cup (60 ml) water
3 cloves garlic, grated
2 tsp (10 ml) maple syrup
1 tsp salt

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Instructions

Cook the farro according to package instructions.
While the farro is cooking, make the roasted red peppers. Find complete instructions for roasted red peppers here (no other ingredients required).
Prepare the dressing by blending all of the ingredients together until smooth, start with 1/4 cup of water and add a splash more at a time if needed to adjust the consistency. It should be thick and creamy but easy to drizzle.
To prepare the kale, give it a good wash then tear the leaves away from the stems. Finely chop the leaves and either add 1/4 tsp olive or or a squeeze of lemon and massage and squeeze the kale for 1-2 minutes until softened.
To assemble the bowls, divide the kale between 4 servings then top each with equal amounts of the other ingredients. Drizzle with tahini dressing.

Notes

Find detailed instructions on how to make roasted red peppers here. Instant Pot farro instructions can be found here.

Assembled salads can be kept in the fridge for up to 3-4 days. If possible, keep the dressing separate until serving. Individual ingredients can be kept longer, cooked farro, roasted red pepper and tahini dressing will keep for 5 days.

To make this recipe gluten-free, swap the farro for brown rice or quinoa.

Nutrition

Serving Size: 1 bowl
Calories: 431
Fat: 17 g
Carbohydrates: 58 g
Fiber: 11 g
Protein: 16 g

Keywords: farro salad, farro bowl