Mediterranean Farro Bowls Recipe – Run with real food

These vegan Mediterranean Faro Bowls can be prepared in under 45 minutes with simple, nutritious ingredients.

A spelled salad with chickpeas, kale, roasted peppers, olives and red onions.


This delicious Faro Bowl is loaded with Whole grains, fresh veggies and herbs, and a creamy lemon tahini sauce for the perfect blend of flavors and textures.

The recipe is completely plant-based, can be made gluten-free and ready for a healthy dinner or meal prep bowl in under 45 minutes.

The Ingredients are Mediterranean inspired and you’ll find a similar selection of ingredients like these Mediterranean Quinoa Bowls, Hummus Bowls, and Mediterranean Orzo Salad when planning your meals.

If you’re looking for bowls for meal prep, these Tofu Edamame Bowls, Broccoli Brown Rice Bowls, Tofu Peanut Bowls, and Chickpea Teriyaki Bowls are all excellent.

That is a Great recipe to try if you are new to the plant-based diet. It is tasty, nutritious, easy to make and sure to be a new favorite!

Notes on ingredients

Chickpeas, kale, olives, parsley, tahini and red pepper labeled with text overlay.

A full list of ingredients with quantities and full instructions is provided is in the printable recipe card under. This section covers ingredient and substitution considerations.

  • Faro: This can be substituted with brown rice, quinoa, or another whole grain of your choice.
  • Roasted Red Peppers: It’s easy to make your own, but you can also use store-bought roasted red peppers.
  • olives: I like Kalamata olives, but any type of olive will work.
  • Kale: I use kale in these bowls because it’s sturdy and good for leftovers, but spinach, arugula, or any other leafy greens will work, too.
  • Chickpeas: These can be replaced with kidney beans or green lentils. Canned or cooked from scratch, either will work. If using cans, drain and rinse before adding to the bowl.


  • For a super quick dressing alternative, Add a little water to the hummus to thin it out and use as a dressing.
  • For a gluten free Substitute bowl of quinoa or brown rice for farro.
  • Add roasted almonds, sunflower seeds or pumpkin seeds for crunch and extra nutrients.
  • For additional fresh ingredients, Try avocado or halved cherry tomatoes.
  • Add roasted vegetablestry zucchini, roasted lemon potatoes or eggplant.
  • For more herbs Add a few tablespoons of finely chopped mint or cilantro.
  • Sun-dried tomatoes or chopped marinated artichoke hearts would be a tasty addition.
  • Add an shovel of hummus or tzaziki.
  • Serve with fresh pita.
  • Add tofu feta or a scoop of tofu ricotta.
  • Make these pickled red onions instead of using raw red onions.
  • For more proteinYou could add crispy tofu or marinated tempeh.
  • Replace the lemon tahini sauce with balsamic vinaigrette for a tangy flavor.

Step by step instructions

Step 1. Cook the Faro

The Faro can be cooked on the stovetop or in one instant pot. Cook Faro stovetop:

  1. Wash Faro Season to taste under cold water in a fine sieve.
  2. Bring 2 cups of water, 1 cup of farro, and a pinch of salt to a boil.
  3. Cover and reduce to a gentle simmer.
  4. Cook for about 20-25 minutes until soft, then drain off excess water.

Learn how to make Instant Pot Farro here.

Cooked spelled in a bowl on a tea towel.

Step 2. Make the roasted red peppers

After starting the farro, move on to the roasted red peppers. Making your own is easy, but you can also use jarred roasted red peppers.

  1. Wash the peppers, then cut them in half lengthways and remove the seeds.
  2. Mash the peppers on a baking sheet so they are lying flat, skin-side up, and grill until they start to blister and turn black, 12-15 minutes.
  3. Let cool until you can handle them, then peel off the skin.
  4. Slice them and they’re ready to use in the recipe.

You can find detailed instructions on how to prepare roasted red peppers here.

Peel the skin from roasted red peppers.

Step 3. Prepare the tahini dressing.

The tahini dressing can be whisked or mixed together. Blend everything together until smooth, adjusting amount of water used to achieve desired consistency. It should be thick and creamy but easy to drizzle.

You can also add tzatziki or a dollop of hummus to the bowls.

Squeeze a lemon into a small glass of tahini.

step 4 Prepare the vegetables

Wash the kale well, then remove the leaves from the tough stalks and finely chop.

I recommend Massage the kale with a little olive oil to enhance its flavor and make it easier to digest. Drizzle 1-2 teaspoons of oil onto the kale and use your hands to squeeze and massage until soft and dark green.

If you prefer an oil-free versionYou can replace the oil with a squeeze of lemon juice instead.

If you don’t use kale, Baby spinach or other lettuce leaves can be used instead. However, it’s important to note that these vegetables can get slightly mushy if you plan on storing leftovers or prepping the bowls ahead of time for meal prep.

Chopped kale rubbed in oil in a large glass mixing bowl.

After preparing the kale, chop the roasted bell pepper, red onion, and parsley.

Chopped roasted red peppers, red onion and a jar of olives on a cutting board.

Step 5: Assemble the Farro Bowls

When everything is ready, divide the kale into 4 bowls or meal prep storage containers and divide the remaining ingredients among the servings.

Finish each bowl with the tahini dressing and enjoy!

Drizzle tahini over a bowl of farro, kale, roasted peppers, and chickpeas.

Frequently asked questions about recipes

Can I substitute farro with another grain?

Yes, if you don’t have farro or prefer another grain, you can substitute quinoa or cooked brown rice for a gluten-free option. Both quinoa and brown rice work well in this recipe and provide a similarly healthy base. Brown rice is the closest thing to Farro.

Is this recipe gluten free?

No. Farro isn’t gluten-free, but the rest of the ingredients are, so make sure to substitute farro for brown rice or quinoa if you want the recipe to be gluten-free.

A salad with roasted peppers, chickpeas, red onions, kale, spelled and olives.

save instructions

  • Assembled salads can be stored in the fridge for up to 3-4 days.
  • If possible, keep the dressing separate until ready to serve.
  • Individual ingredients keep longer, cooked farro, roasted red peppers, and tahini dressing will keep in the fridge for 5-6 days if made ahead of time.
  • These bowls are not suitable for freezing.

Have you tried this recipe?
I’d love to hear about it! Click here to leave a review and make sure to tag me @runningonrealfood if you post it on social media.


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You’ll love these savory bowls of farro and Mediterranean-inspired ingredients smothered in creamy lemon tahini Sauce.

For the Farro salad bowls

For the lemon tahini sauce

  1. Cook farro according to packet instructions.
  2. While the farro is cooking, prepare the roasted red peppers. For a complete Roasted Red Pepper recipe click here (no additional ingredients required).
  3. Prepare the dressing by whisking all ingredients until smooth, starting with 1/4 cup water and adding a dash more to adjust consistency if needed. It should be thick and creamy but easy to drizzle.
  4. To prepare the kale, wash it well and then tear the leaves from the stalks. Finely chop the leaves and add either 1/4 tsp olive or a squeeze of lemon and rub and squeeze the kale for 1-2 minutes until tender.
  5. To assemble the bowls, divide the kale into 4 portions and fill each with equal amounts of the other ingredients. Drizzle with tahini dressing.


Here is a detailed guide on how to prepare Roasted Red Peppers. Instructions for Instant Pot Farro can be found here.

Assembled salads can be stored in the fridge for up to 3-4 days. If possible, keep the dressing separate until ready to serve. Individual ingredients can be kept cooked longer FaroRoasted Red Peppers and Tahini Dressing have a shelf life of 5 days.

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


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

Keywords: Farro Salad, Farro Bowl

The recipe was originally published on March 12, 2018.

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