One-Pan Mediterranean Farro Bowl – Packed with Veggies & Bold Flavor!

A wholesome, one-skillet wonder loaded with fresh veggies, hearty farro, and zesty lemon-garlic dressing—perfect for a healthy lunch or easy weeknight dinner!

One-Pan Mediterranean Farro Bowl – Packed with Veggies & Bold Flavor!

Looking for a healthy, flavor-packed meal that’s easy to make and perfect for any night of the week? This One-Pan Mediterranean Farro Bowl is your new go-to! Loaded with nutritious veggies, protein-rich chickpeas, and hearty farro, this satisfying bowl is tossed in a vibrant lemon-garlic vinaigrette for a zesty finish you’ll crave again and again.

Lately, we’ve been incorporating more Mediterranean and Middle Eastern-inspired dishes into our meals—not just for the health benefits, but because we absolutely love the fresh, bold flavors. From olive oil and herbs to warm spices and tangy citrus, these ingredients make healthy eating something to truly look forward to.

This simple skillet meal is inspired by the bright, fresh flavors of the Mediterranean diet—think olive oil, garlic, oregano, feta, and leafy greens—all coming together in one nourishing dish. Plus, it’s a complete meal in one pan, making cleanup a breeze. Whether you’re meal prepping for the week or whipping up a quick, healthy dinner, this Mediterranean Farro Bowl delivers bold flavor and balanced nutrition.

It’s also super versatile. Enjoy it warm or cold, and if you’re going for a plant-based option, simply skip the feta for a tasty vegan version. With fiber-rich farro, plant-based protein from chickpeas, and heart-healthy fats, it’s a dish you’ll feel good about serving—and eating.

Top it off with fresh parsley and a drizzle of that lemony vinaigrette for a vibrant, healthy meal that feels like a little escape to the Mediterranean coast.

Enjoy!

What Ingredients do I need?

Pantry & Dry Goods

• Farro (pearled)
• Chickpeas (canned)
• Olive oil
• Red wine vinegar
• Dried oregano
• Paprika
• Salt
• Black pepper

Produce

• Red onion
• Garlic
• Cherry tomatoes
• Red bell pepper
• Baby spinach
• Lemon
• Fresh parsley

Dairy

• Feta cheese (crumbled)

Broth

• Chicken or vegetable broth

Substitutions and Variations

Substitutions

• Chicken or vegetable broth → Water + bouillon or just water

• Chickpeas → White beans, black beans, or lentils

• Feta → Goat cheese

• Red bell pepper → Chopped carrots

Variations

• Protein-Packed Upgrade:  Add grilled chicken, shrimp, or salmon for a heartier bowl.

• Middle Eastern-Inspired Twist:  Swap the feta for a scoop of creamy hummus or tahini drizzle.  Add a sprinkle of sumac or za’atar for a citrusy-herby punch.

• Spicy Kick:  Add a dash of crushed red pepper flakes or harissa to the vinaigrette or sautéed veggies.

Kitchen Tips and Notes

• Use a large, deep skillet or sauté pan to prevent overflow and allow for even mixing.

• This dish is excellent warm or cold—leftovers make a great lunch the next day!

• Store in an airtight container for up to 3–4 days in the fridge.

   EQUIPMENT YOU MAY NEED   

• Large skillet or sauté pan with lid – essential for cooking the farro and veggies all in one pan.

• Small mixing bowl – for whisking the lemon-garlic vinaigrette.

• Whisk or fork – to mix the dressing.

• Cutting board & sharp knife – for prepping veggies, herbs, and garlic.

• Measuring cups & spoons – for accuracy with broth, oil, and spices.

• Wooden spoon or silicone spatula – to stir everything gently without scratching your pan.

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One-Pan Mediterranean Farro Bowl 

serves 4 - 6

1 cup farro pearled farro
2 cups chicken or vegetable broth
1 tablespoon olive oil
1/2 cup red onion, diced
2 cloves garlic, minced
1 cup halved cherry tomatoes
1 red bell pepper, diced
1 cup canned chickpeas drained and rinsed
½ teaspoon oregano
½ teaspoon paprika
½ teaspoon salt
¼ teaspoon black pepper
2 handfuls baby spinach
½ cup crumbled feta cheese
fresh parsley chopped for garnish

Lemon-Garlic Vinaigrette:

2 tablespoons olive oil
1 tablespoon lemon juice freshly squeezed
1 teaspoon red wine vinegar
1 clove garlic minced
¼ teaspoon dried oregano
Pinch of salt and pepper

Heat olive oil in a large skillet over medium heat. Add the onion and garlic, cooking for 2 minutes until slightly softened. Make sure to stir often so that h e garlic doesn't burn.

Add in the farro, chicken broth, oregano, paprika, salt, and black pepper. Stir to combine and bring o a boil. Reduce heat to low and simmer, covered for 20 minutes, or until most of the liquid is absorbed.

Stir in the cherry tomatoes, bell pepper, and chickpeas. Cook for 5 minutes. Remove pan from heat and stir in the baby spinach. It will wilt from the heat of the dish. Add the crumbled feta cheese.

Whisk together the olive oil, lemon juice, red wine vinegar, minced garlic, oregano, salt, and pepper in a small bowl. Drizzle the dressing over the farro mixture and gently toss to combine. Serve adding chopped parsley as garnish.

Southwestern Quinoa Salad

The perfect side dish that's bursting with Southwestern flavors and filled with quinoa, black beans, corn, red onion, and red bell pepper all doused with a lime vinaigrette.

Southwestern Quinoa Salad

As we head in to Spring our food seems to become lighter so let's bring on the side dishes that compliment so many man course items.  This Southwestern Quinoa Salad uses a whole grain as it's base and is filled with corn, red bell pepper, black beans, red onion, and cilantro.  The combination gives this salad a southwestern flair.  But what really makes this dish over the top is the vinaigrette.  A simple lime and chili powder vinaigrette is poured over the top and just bring all the flavors together.  It's a flavor bomb in your mouth!

This salad is very easy to make and has just a few ingredients.  It's great for a picnic with sandwiches or chicken.  Perfect along side chicken, fish, or pork for dinner.  It's such a versatile salad that goes with most dishes.  You'll want to make this all Spring and Summer long.

Enjoy!

What Ingredients do I need?

• Quinoa - I used a tri-color one
• Red onion
• Black beans
• Red bell pepper
• Corn - fresh or frozen
• Cilantro, chopped
• Fresh lime
• Olive Oil
• Chili Powder

Substitutions and Variations

• Try a different grain.  Couscous, bulgur, or farro would work beautifully.

• Add sweet potato, zucchini, or yellow squash for some variety.

Kitchen Tips and Notes

• Make Ahead - This salad can be made several hours ahead, even the day before, of your mealtime.  Serve at room temperature or chilled.
• What do I need to make this?  Simple everyday items:
• good mixing bowls - I like ones with lid so I can store them right in the bowl
• 3 quart saucepan
• fine mesh strainer - I use the handheld ones for all of my grains for the compact size and ease of use.
• wooden spoons
• a good chef's knife - this is a good one for in a lower price range

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Southwestern Quinoa Salad

serves 6-8

1 cup quinoa
1/4 red onion, diced
1 cup black beans, drained & rinsed
1 large red bell pepper, seeded & diced
1 cup corn, fresh or frozen
1/4 bunch cilantro, chopped

Dressing:
3 T olive oil
juice from 1 lime
1/8 tsp salt
1 tsp chili powder

Rinse the quinoa in a fine mesh strainer and then transfer it to a saucepan.  Cook the quinoa in water, according to package directions. (about 15 minutes) Fluff with a fork and remove from the pot to a bowl and allow to cool.    I removed about 1 cup of cooked quinoa and saved it for another use and used the rest for the salad.

Mix in onion, beans, bell pepper, corn, and cilantro.  In a small bowl mix together dressing ingredients.  Whisk well to combine.  Pour over salad and stir until well coated.

This salad may be made a day ahead but stir in the cilantro and dressing no more than 1 hour before serving.  Serve at room temperature or refrigerated.

Fresh Start: Healthy Breakfast or Brunch Plate

A breakfast or brunch plate filled with protein and nutrient rich items.  It's healthy eating without restricted dieting!

Healthy Breakfast or Brunch Plate

Are you one of those people that like a fresh, healthy start to the New Year!  While we try to eat healthy most of the time we always make an effort to get back on track after all the holiday indulgences!  Today's post is not a recipe but an inspiration on a healthy way to build your breakfast or brunch plate.  

Breakfast doesn't have to be filled with sweet pastry, pancakes, or waffle items.  Salad or veggies for breakfast? Of course! This plate is filled with protein, healthy fats, and nutrients.  Hopefully this will inspire you to change up your breakfast routine to include some different items.

Enjoy!

What Ingredients do I need to re-create this?

• Eggs - make them scrambled, poached, or fried.  Good source of proteins, unsaturated fats, and vitamins.  My scrambles are here and here.

• Avocado - ripe sliced avocado provides healthy fats, vitamins, and potassium.

• Grapes - great source of vitamins, potassium, and antioxidants.

• Bananas - great source of potassium, fiber, and antioxidants. 

• Whole Wheat bread - great source for fiber, vitamins, minerals and other nutrients.  Can help in lowering cholesterol.

• Greek yogurt cream cheese - provides more protein and half the fat of regular cream cheese.

• Cucumber - filled with water for hydration, fiber, and vitamins.

• Tomatoes - great source of antioxidants and vitamins.

• Olive oil - rich in healthy fats

• Red Wine Vinegar - lowers blood sugars, nutrients, iron, vitamins.

Substitutions and Variations

• Whole wheat bagel topped with cream cheese and lox.

• Any type of fruit

• Avocado toast

• An omelet with vegetables mixed in.

• Have a side salad with a mix of vegetables along with your eggs.

• Hard boiled eggs.

• Add cheese cubes to the dish.

• Add a mix of nuts and dried fruit.

• Grilled asparagus and tomatoes.

• Slices of deli ham or turkey.

• Add greek salad with feta.

• Marinated or roasted chickpeas.

• Vegetable fritters - any type.

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Healthy Breakfast or Brunch Plate

To a plate add scrambled eggs, sliced avocado, toasted whole wheat bread that has been spread with Greek yogurt cream cheese and topped with sliced bananas.  Add a cluster of grapes, and a healthy serving of chopped cucumbers and cherry tomatoes tossed with olive oil and red wine vinegar.

Apple Almond Farro Salad

Apple Almond Farro Salad is a light yet hearty winter salad filled with whole grains, crisp apples, toasted almonds, and spinach.  All doused with a sweet-tart dressing this salad will be the star of the show.  

Apple Almond Farro Salad

This is one of the best grain salads for winter!  Hearty farro is the base with special add-ins like crisp apples, spinach, and toasted almonds.  The apples should be a little tart to give it some zip.  All this is mixed with a delicious dressing made with apple cider vinegar for fall tartness, and honey for a little sweetness.  The taste is out of this world.  It's a salad that you can snack on for days.

The whole dish comes together in no time, and it is very simple to make.  Use your favorite slightly tart apple.  I love Honeycrisp, but for this version I used a new apple I found that is pink on the inside!  It's called Lucy Rose apples.  They are crisp, light, pink, and flavorful.  If you can't find them, not to worry.  You can use your favorite apple.  Here are some good ones to pick from:  Envy, Pink Lady, Honeycrisp, Opal, SweeTango, Jazz, or Amborsia.

Enjoy!

What Ingredients do I need?

• pearled farro - I use this one

• sliced almonds

• olive oil

• apple cider vinegar

• honey

• Dijon mustard

• spinach

• apple - use your favorite tart/sweet apple

Substitutions and Variations

• Add in some chopped red onion for a more savory bite

• Add in some crumbled feta or goat cheese

• Use chopped fresh kale instead of spinach

• Try chopped pears instead of apples

• Switch up the grain from farro to barley, wheat berries, or quinoa

• Add in some herbs like basil or mint

Kitchen Tips and Notes

• The farro will need to cool so prepare this item first.  

• Look for "Pearled" farro - Pearled farro has had the outer layer of bran removed.  It will contain less fiber and nutrients, but cooks much more quickly.  I use this one.

• The salad will keep in the refrigerator for several days.  Since the farro will soak up the dressing you can add a little olive oil if it seems to dry and toss again.

• Great as a dinner side dish to grilled chicken, pork, or beef.  

• Perfect as a side salad for lunch with a grilled sandwich.

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Apple Almond Farro Salad

serves 4-6

1 cup pearled farro
2 heaping Tablespoons sliced almonds
1 Tablespoon extra virgin olive oil
1 Tablespoon apple cider vinegar
1 1/2 teaspoons honey
1 tsp. chopped fresh thyme
1/2 tsp. Dijon mustard
1/2 tsp salt
1/2 tsp pepper
2 cups spinach, chopped
1 medium/large Honeycrisp apple, cored, and chopped

In a large pot of salted boiling water, add the farro and cook for 20-25 minutes until tender.  Drain and set aside to cool.

Meanwhile, toast the sliced almonds in a dry skillet over medium heat, stirring for 2-3 minutes until fragrant.  

For the dressing, whisk together the olive oil, vinegar, honey, thyme, Dijon mustard, and salt & pepper.  

Combine farro, chopped spinach, apple, and almonds in a large bowl and toss.  Drizzle with dressing and toss to combine.  Serve.  

Summer Entertaining: Cherry Quinoa Salad

When it's cherry season this is the salad to turn to.  This salad has it all, spicy arugula, textured quinoa, tart cherries, crunchy pistachios, and creamy feta. The perfect combination salad!

Cherry Quinoa Salad

This salad is light, healthy and refreshing.  It's something I have made at least 4 times since cherry season has begun.  It's so easy to through together and it's what I love about this salad!

This can be made with any grain but I love it with quinoa.  Keep in mind you can use any leftover grains for this salad the next day.  

Enjoy!

What Ingredients do I need?

• quinoa - white or tri-colored
• cherries
• cucumber
• scallions
• pistachios
• arugula
• fresh parsley
• fresh mint
• feta cheese
• olive oil
• red wine vinegar
• orange juice
• Dijon mustard

Substitutions and Variations

• Swap out the arugula base for spinach or spring greens

• Don't have fresh cherries - use frozen

• Don't care for mint? try basil or cilantro

• Leave out the cheese or try ricotta salata

• Try a different grain.  Farro or bulgur would be wonderful.

Kitchen Tips and Notes

• Use this handy cherry pitter for quick and easy pitting.

• Place everything in a large bowl and toss.

• Use a mason jar for the salad dressing and shake until emulsified.

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Cherry Quinoa Salad

serves 4

1 cup quinoa

1 cup water
2 cups of pitted and halved cherries
1 cup cucumber, diced

2 scallions chopped
1/3 cup of pistachios, chopped
2 handfuls of arugula
1/4 cup parsley, chopped
1/4 cup mint, chopped
1/3 cup feta cheese crumbled

Dressing

1/2 cup Olive oil
1Tablespoon red wine vinegar
2 tablespoons orange juice
1 tsp Dijon mustard
Salt and pepper to taste

Rinse the quinoa and it and the water to a pot and bring to a boil.  Stir, cover and reduce heat to a simmer for 15 minutes until water is absorbed.  Remove from health and keep covered for 5 minutes.  Fluff with a fork.  Allow to cool.  Once cooled, add all salad ingredients to a large bowl.

In a mason jar or a small bowl add dressing ingredients and shake or whisk until emulsified.  Drizzle the salad with the vinaigrette and toss to combine.

Adapted from Diane Morrisey

Tomato and Farro Salad

This healthy farro salad combines a high-fiber whole grain, sweet cherry tomatoes, and basil for an easy side dish.

Tomato and Farro Salad 

Spring and summer are for light and fresh dishes.  I love adding different whole grains to my salads and today we are talking farro.  Farro is an ancient grain with a nutty flavor.  You want to buy a pearled variety unless you have the time to cook the whole grain.  It has a wonderful chew and is perfect as a cold salad side dish or as a warm side dish in place of rice.

Today we are making a cold salad side dish and adding fresh cherry tomatoes and basil to the mix and then we are topping it off with some white wine vinegar for a spark of flavor.  Perfect for summer grilling season, picnics, or potlucks.   Bursting with flavor, this salad is a winner.

Enjoy!

What Ingredients do I need?

• farro - for quick cooking choose a pearled variety
• cherry tomatoes - I chose multi-colored tomatoes for more of a color pop
• white wine vinegar
• fresh basil

Substitutions and Variations

• Add different herbs - mint or dill would be great

• Add more vegetables - zucchini, cucumber, or yellow squash

• Add some feta cheese

• Serve warm with tomatoes and mushrooms, or green beans, onions, and tomatoes

Kitchen Tips and Notes

• This is a very good farro.

• This salad can be served cold or at room temperature.  

• To cool salad faster rinse cooked farro in cold water, or plan to allow to cool for at least 15 minutes.

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Tomato and Farro Salad 

1 cup farro
2 tablespoons white-wine vinegar
¼ teaspoon salt
¼ teaspoon freshly ground pepper
1 pint cherry tomatoes, quartered
¼ cup chopped fresh basil

Place farro in a medium saucepan; add enough water to cover by 2 inches. Bring to a boil. Cover, reduce heat and simmer until tender, 15 to 20 minutes. Drain and transfer to a large bowl and allow to cool 15 minutes.

Add the tomatoes to the bowl along with the basil. Add salt and pepper.  Drizzle with the vinegar and stir to combine. Serve warm or at room temperature.

Roasted Vegetable Farro Salad

This easy, Italian salad features farro, a whole-grain hero. Mixed with roasted zucchini, peppers, and onion, and topped with a lemony dressing this salad pairs perfectly with any entrée.

Roasted Vegetable Farro Salad

Today's salad doubles as a side dish for any entrée.  The star of the dish is farro, a delightfully nutty grain that full of protein and fiber.  Use it as you would quinoa or rice.  When paired with perfectly roasted vegetables you have a winning combination.  This salad is best with a light dressing and my lemony vinaigrette brings a burst of brightness to the dish.  Top this off with some fresh herbs and a crumble of tangy feta and voila, a masterpiece is born!

This salad is served warm or at room temperate, however, it will keeps several days and will taste just a wonderful eaten cold.  This would be a great dish to serve during the summer grilling months.  Perfect for BBQs, Memorial Day, 4th of July, and even picnics in the park! Enjoy!

What Ingredients do I need?

• farro
• green onions
• red bell pepper
• orange bell pepper
• zucchini
• onion
• parsley
• feta cheese
• lemon
• garlic
• olive oil

Substitutions and Variations

• Try different roasted vegetables such as broccoli, summer squash, tomatoes, carrots, asparagus, or cauliflower

• Leave out the cheese or use ricotta salata

Kitchen Tips and Notes

• This can be made ahead and served at room temperature

• This salad will keep several days in the refrigerator

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Roasted Vegetable Farro Salad

serves 4

1 cup farro, 
2 green onions, sliced thin, whites and light green parts
1 1/2 bell peppers, orange and red cut into thin strips
2 zucchini, cut into chunks
1 small yellow onion, sliced
extra virgin olive oil to coat
salt & pepper

1 tablespoon flat leaf parsley, chopped

2 tablespoons crumbled feta cheese

For the Dressing:
1 garlic clove, minced
juice of 1/2 a lemon
1/2 cup extra virgin olive oil
1 tablespoon Italian flat leaf parsley, chopped

Preheat oven to 375 degrees.

Cook farro according to package directions.

While farro is cooking make the dressing: Combine all the dressing ingredients, except parsley, in a bowl, and set aside.

When the farro is tender, drain and let cool a bit. Toss farro and dressing together, set aside to let the flavors combine.

Place vegetables on rimmed roasting pans so they fit in a single layer, toss with olive oil and salt and pepper.

Roast until tender and beginning to brown, about 25 min.  Remove from the oven and toss with vegetables with the farro.  Add parsley and feta and serve.