Mediterranean farro pasta bowl

My colleague brought a farro pasta bowl to lunch one Tuesday, and I watched her twirl those nutty strands around her fork with genuine delight. The way the colors caught the light—those jewel-toned peppers, the deep green spinach—made me realize this wasn't just another pasta dish. It was the kind of thing that tastes like Mediterranean sunshine even on a gray afternoon, and I asked for the recipe before she'd finished eating.

I made this for my book club on an evening when I'd promised to bring something nobody would forget. Someone said it tasted like they'd just walked through a farmer's market in Italy, and honestly, that comment made my whole week. It became the thing people specifically requested when it was my turn to cook.

Ingredients

• Farro pasta: This grain-based pasta has a heartier texture and deeper flavor than regular durum wheat—250 grams is the sweet spot for four hungry people.
• Zucchini: One medium zucchini, diced into small cubes so it cooks evenly without turning mushy.
• Red and yellow bell peppers: One of each gives you a natural sweetness and those gorgeous colors that make the bowl feel celebratory.
• Cherry tomatoes: Use 150 grams halved—they burst slightly when sautéed and release their juices into everything.
• Baby spinach: It wilts down to almost nothing, so don't be shy with the 100 grams; it adds iron and softness.
• Red onion: Finely sliced, one small one gives you a gentle bite without overpowering the other vegetables.
• Garlic: Two minced cloves, added early so they bloom in the olive oil and perfume the entire pan.
• Extra virgin olive oil: Use the good stuff here—60 milliliters total, split between cooking and the dressing where it actually shines.
• Lemon juice: Fresh squeezed makes all the difference; bottled tastes tinny by comparison.
• Dried oregano: One teaspoon ties everything to the Mediterranean, though you could use fresh if you have it.
• Sea salt and black pepper: Half a teaspoon salt and a quarter teaspoon pepper, adjusted to your preference.
• Feta cheese: Crumbled generously, 60 grams adds a tangy richness that balances the bright vegetables.
• Fresh parsley and toasted pine nuts: Both optional, but they transform this from simple to restaurant-quality.

Instructions

Start the pasta:

Bring a large pot of salted water to a rolling boil and drop in your farro pasta, stirring once so nothing sticks. Let it cook according to the package instructions—usually 12 to 14 minutes—until it's tender but still has a slight chew to it.

Build your vegetable base:

While the pasta cooks, warm 2 tablespoons of olive oil in a large skillet over medium heat and add your sliced red onion and minced garlic. You'll know it's ready when the kitchen smells incredible and the garlic turns golden, usually about 2 minutes.

Sauté the vegetables:

Add your diced zucchini, both bell peppers, and the halved cherry tomatoes to the skillet and cook for 6 to 8 minutes, stirring occasionally so they char slightly at the edges but stay vibrant. They should be just tender with a slight resistance when you bite into them.

Finish with spinach:

Toss in the baby spinach and give everything a quick stir, cooking for just 1 to 2 minutes until it wilts down and turns a deeper green. Then remove the skillet from heat—overcoooking is the enemy here.

Make the dressing:

In a small bowl, whisk together the remaining olive oil, fresh lemon juice, dried oregano, sea salt, and black pepper until the flavors meld slightly. Taste it and adjust the seasoning; this dressing should taste bright and lemony.

Combine and dress:

Drain your cooked farro pasta and transfer it to a large bowl with the sautéed vegetables. Pour the dressing over everything and toss gently but thoroughly until every strand of pasta is coated.

Serve and garnish:

Divide the pasta bowl among serving dishes and crown each one with crumbled feta cheese, a scatter of fresh parsley, and toasted pine nuts if you're using them. You can serve this warm right away or let it cool to room temperature, which is equally delicious.

Save to Pinterest

There's something quietly perfect about sitting down to this bowl on a summer evening when you don't feel like anything heavy. It's the kind of meal that reminds you why Mediterranean cooking has endured for centuries—not because it's fancy, but because it tastes like pure happiness.

Why Farro Deserves a Spot on Your Table

I'd always walked past farro in the grain aisle without really understanding what to do with it. Then someone explained that it's one of the oldest cultivated grains, with a nutty richness that makes it feel more substantial than regular pasta without being heavy. Once I started cooking with it, I realized why ancient Romans relied on it—it tastes like it actually came from somewhere, grown in real soil.

Temperature Flexibility

The beauty of this bowl is that it honestly doesn't care whether you eat it warm, room temperature, or even chilled the next day. I've brought leftovers to work and found that the flavors have actually deepened overnight, the lemon and oregano penetrating deeper into the grains. It's one of those rare dishes that tastes different every time you eat it, depending on how long it's been sitting.

Simple Swaps and Additions

This recipe is a foundation rather than a rigid blueprint, which is what makes it so useful in real kitchens where people have preferences and dietary needs. You can pivot depending on what's in your refrigerator or what you're craving that day without losing the essential character of the dish. I've made it with roasted chickpeas for protein, swapped spinach for kale when that's what I had, and once even added crumbled goat cheese because it was calling to me from the cheese drawer.

• Use whole farro grains instead of pasta if you prefer more texture, cooking them for about 20 to 25 minutes until tender.
• Add grilled chicken, cooked chickpeas, or white beans to make it heartier and more filling for dinner.
• Substitute feta with crumbled goat cheese, a plant-based alternative, or omit it entirely for a vegan version.

Save to Pinterest

This bowl has become my answer when someone asks what they should make for dinner when they want something that tastes good and feels good at the same time. Once you've made it once, you'll find yourself making it again and again.

Recipe FAQs

→ Can I use regular farro instead of farro pasta?

Yes, you can substitute whole farro for farro pasta. Cook whole farro for 20-25 minutes until tender. The texture will be slightly chewier but still delicious with the Mediterranean vegetables.

→ Is this dish served warm or cold?

This versatile farro pasta bowl can be served warm or at room temperature. It also works excellently as a cold salad, making it perfect for meal prep or picnics.

→ How can I add more protein?

Boost protein by adding cooked chickpeas, grilled chicken, or white beans. The feta cheese already provides 13g protein per serving, but legumes or lean meats make it more filling.

→ What vegetables can I substitute?

Eggplant, artichoke hearts, cucumber, or roasted red peppers work well. This Mediterranean bowl is flexible—use whatever fresh vegetables you have on hand.

→ How long does this keep in the refrigerator?

Store in an airtight container for up to 4 days. The flavors meld beautifully over time. Add fresh garnish like parsley just before serving leftovers.

→ Can I make this vegan?

Absolutely. Simply omit the feta cheese or use a plant-based alternative. The dish remains satisfying and flavorful without dairy.