Save The Farro Pasta Bowl is a wholesome and nutty dish that brings the vibrant flavors of the Mediterranean straight to your table. Featuring a colorful array of fresh vegetables and a zesty olive oil dressing, this dish is perfect for a light, refreshing lunch or a satisfying, nutrient-dense dinner.
Save This recipe celebrates the simplicity of Mediterranean cuisine by using high-quality olive oil and fresh lemon juice to tie together the earthiness of the grains and the sweetness of sautéed peppers and tomatoes. It is a versatile bowl that caters to those looking for a wholesome vegetarian option without sacrificing flavor.
Ingredients
- 250 g (8.8 oz) farro pasta (or whole farro if pasta is unavailable)
- 1 medium zucchini, diced
- 1 red bell pepper, diced
- 1 yellow bell pepper, diced
- 150 g (5 oz) cherry tomatoes, halved
- 100 g (3.5 oz) baby spinach
- 1 small red onion, finely sliced
- 2 cloves garlic, minced
- 60 ml (1/4 cup) extra virgin olive oil
- 2 tbsp freshly squeezed lemon juice
- 1 tsp dried oregano
- 1/2 tsp sea salt
- 1/4 tsp freshly ground black pepper
- 60 g (2 oz) crumbled feta cheese
- 2 tbsp fresh parsley, chopped (optional)
- 2 tbsp toasted pine nuts (optional)
Instructions
- Step 1
- Bring a large pot of salted water to a boil. Cook the farro pasta according to package instructions until al dente (or cook whole farro for about 20–25 minutes until tender). Drain and set aside.
- Step 2
- While the pasta cooks, heat 2 tbsp olive oil in a large skillet over medium heat. Add the onion and garlic, sauté for 2 minutes until fragrant.
- Step 3
- Add zucchini, bell peppers, and cherry tomatoes to the skillet. Sauté for 6–8 minutes or until vegetables are just tender but still vibrant.
- Step 4
- Stir in the baby spinach and cook for 1–2 minutes until wilted. Remove skillet from heat.
- Step 5
- In a small bowl, whisk together remaining olive oil, lemon juice, oregano, salt, and pepper to make the dressing.
- Step 6
- In a large bowl, combine cooked farro pasta, sautéed vegetables, and dressing. Toss gently to coat everything evenly.
- Step 7
- Divide among serving bowls. Top with crumbled feta, parsley, and pine nuts if desired. Serve warm or at room temperature.
Zusatztipps für die Zubereitung
To ensure the best results, use a large skillet to allow the vegetables to sauté evenly without steaming. Always check your packaged ingredients for potential allergens; this dish naturally contains wheat and milk. If you are serving someone with a nut allergy, be sure to omit the optional pine nuts.
Varianten und Anpassungen
For a vegan version, simply omit the feta cheese or replace it with a plant-based alternative. You can easily boost the protein content by adding grilled chicken or cooked chickpeas. If farro pasta is hard to find, whole wheat pasta or quinoa serve as excellent substitutes for this dish.
Serviervorschläge
This Farro Pasta Bowl is incredibly versatile. Enjoy it warm immediately after preparation, or serve it at room temperature for a potluck. It also holds up remarkably well in the refrigerator and can be served cold as a refreshing pasta salad the next day.
Save With 415 calories per serving and a wealth of Mediterranean ingredients, this Farro Pasta Bowl is a delicious way to enjoy a balanced meal. It is a testament to how simple components like lemon, oregano, and olive oil can transform basic grains and vegetables into something truly special.
Recipe FAQs
- → Can I make this dish vegan?
Yes, simply omit the feta cheese or substitute it with a plant-based alternative. The remaining ingredients are naturally vegan-friendly.
- → What can I substitute for farro pasta?
You can use whole farro grains, whole wheat pasta, quinoa, or barley as alternatives. Adjust cooking times according to package instructions.
- → How long does this keep in the refrigerator?
This dish stores well for up to 4 days in an airtight container. It can be enjoyed cold as a salad or gently reheated.
- → Can I add protein to this bowl?
Absolutely! Cooked chickpeas, grilled chicken, or white beans make excellent protein additions without disrupting the Mediterranean flavors.
- → Is this suitable for meal prep?
Yes, this dish is perfect for meal prep. The flavors actually improve after sitting, and it holds up well when stored properly in the refrigerator.
- → Can I use different vegetables?
Feel free to customize with eggplant, artichokes, roasted red peppers, or fresh cucumbers. The versatile dressing complements various Mediterranean vegetables.