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A big bowl filled with chickpeas, farro, kale, roasted red peppers and red onion.

Mediterranean Farro Salad Bowls

  • Author: Deryn Macey
  • Prep Time: 15 mins
  • Cook Time: 25 minutes
  • Total Time: 40 mins
  • Yield: 4 1x
  • Category: Salad
  • Method: Oven
  • Cuisine: Mediterranean
  • Diet: Vegan

These delicious farro salad bowls can be served warm or cold. They’re hearty, nutritious, full of flavor and work well for leftovers. You’ll love these ingredients smothered in the creamy lemon tahini sauce, it’s so good!


Scale

Ingredients

For the Farro Salad Bowls

  • 1 cup uncooked farro (about 2/3 cups cooked per bowl)
  • 4 large handfuls of de-stemmed and finely chopped kale (about 1 cup per bowl)
  • 1 cup finely diced red onion (1/4 cup per bowl)
  • 2 red peppers for roasting (about 1/2 a pepper per bowl)
  • 1 cup drained and rinsed chickpeas (about 1/4 cup per bowl, or more if desired)
  • 32 kalamata olives (8 olives per bowl, use. more if desired)
  • 1 cup lightly packed, finely chopped parsley (1/4 cup per bowl)

For the Lemon Tahini Sauce

  • 6 tbsp (90 gtahini
  • 1/4 cup fresh lemon juice
  • 1/4 cup water + more to adjust consistency, as needed
  • 3 cloves garlic
  • 2 tsp pure maple syrup
  • 1 tsp sea salt, or more to taste

Instructions

  1. Cook the farro according to package instructions.  
  2. While the farro is cooking, make the roasted red peppers. Find complete instructions for roasted red peppers here. Don’t worry, it’s easy and there are no other ingredients required.
  3. Prepare the dressing by blending all of the ingredients together until smooth, start with 1/4 cup of water and add a bit more if you’d like to adjust the consistency. It should be thick and creamy but pourable. If you aren’t able to blend it, replace the garlic cloves with 1 tsp garlic powder and whisk everything together in a container until smooth.
  4. 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. Alternatively, you can cook or steam the kale stovetop until it lightly softens.
  5. To assemble the bowls, divide the ingredients between 4 bowls or containers and serve right away. If only making 1-2 bowls, use the bowl specific amounts and store the extra dressing for another use. 

Notes

Find detailed instructions on how to make roasted red peppers here.

Instant Pot farro instructions can be round here.

The dressing can be whisked or blended. If whisking, use 1 tsp garlic powder instead of whole garlic.

I recommend massaging the kale with a bit of olive oil to help soften to improve its taste and digestibility. If oil-free, use a squeeze of lemon juice instead of oil or steam or cook it stovetop for just 1-2 minutes until lightly wilted.

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 5-6 days.

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

Nutrition

  • Serving Size: 1 bowl
  • Calories: 558
  • Fat: 23 g
  • Carbohydrates: 69 g
  • Fiber: 17 g
  • Protein: 19 g

Keywords: farro salad, farro bowl