Quick Farro Grain Bowl

Looking for a satisfying lunch that won’t leave you feeling sluggish during your afternoon meetings? With our busy schedules these days, it’s tough to find time to pack a proper meal that’s both filling and good for you. Plus, when you’re trying to eat more whole grains and vegetables, the same old salad can get pretty boring after a while.

That’s why this farro grain bowl has become my lunchtime hero – it’s hearty and nutritious, easy to prep ahead on weekends, and you can switch up the toppings based on whatever’s in your fridge or what’s in season at the market.

What Kind of Farro Should I Use?

You’ll find three main types of farro at the store: pearled, semi-pearled, and whole. For this grain bowl, pearled farro is your best bet since it cooks faster (usually in about 20-25 minutes) and doesn’t require soaking beforehand. Semi-pearled and whole farro take longer to cook and have a bit more of a chewy texture, though they do retain more of their natural nutrients. If you’re using semi-pearled or whole farro for this recipe, just remember to adjust your cooking time – you’ll need about 25-30 minutes for semi-pearled and up to 40 minutes for whole farro. When shopping, you might notice farro labeled as “emmer wheat” – don’t worry, it’s the same thing!

Options for Substitutions

This grain bowl is super adaptable and you can make several swaps based on what you have in your pantry:

• Farro: If you can’t find farro, try using other hearty grains like barley, wheat berries, or even brown rice. Just adjust cooking times according to package instructions – barley takes about the same time as farro, while rice cooks faster.
• Butternut squash: Sweet potatoes or acorn squash work great as alternatives. You can even use carrots or regular potatoes – just keep the pieces similar in size for even cooking.
• Bread cheese: Halloumi makes a perfect substitute, or try using cubed feta if you can’t find either. For a dairy-free version, try extra-firm tofu cut into cubes and pan-fried until crispy.
• Kale: Any hearty green works here – try Swiss chard, collard greens, or spinach (though spinach will cook much faster, so add it at the very end).
• Pistachios: Feel free to swap in any nuts you like – toasted almonds, walnuts, or pepitas are all good options that add that nice crunch.
• Chickpeas: Other beans work well too – try white beans, black beans, or even lentils. Just make sure they’re cooked and ready to go before adding them to the bowl.

Watch Out for These Mistakes While Cooking

The biggest mistake when cooking farro is not rinsing it thoroughly before cooking, which can leave you with a gritty texture – give it a good rinse in a fine-mesh strainer until the water runs clear. Another common error is overcooking the butternut squash – you’ll want to check it at the 20-minute mark and look for tender pieces that still hold their shape, not mushy ones that fall apart. When it comes to the kale, massaging it too roughly can bruise the leaves and create bitter spots, so use gentle pressure for about 1-2 minutes just to soften it. For the best texture in your grain bowl, be sure to toast the pistachios in a dry pan for 3-5 minutes until fragrant, and always dress the farro while it’s still warm so it can better absorb all those tasty flavors from the lemon and olive oil.

What to Serve With Grain Bowls?

Since this farro grain bowl is already packed with protein, veggies, and grains, it works perfectly as a standalone meal. But if you’re looking to round out your spread, try adding a light soup like lemon chicken or vegetable broth on the side. A simple cucumber and tomato salad dressed with olive oil makes a nice fresh addition, keeping things light and complementing the Mediterranean flavors in the bowl. For bigger appetites, you might want to add some warm pita bread on the side – it’s perfect for scooping up any extra dressing or roasted vegetables that fall to the bottom of the bowl.

Storage Instructions

Keep Fresh: This grain bowl is perfect for meal prep! Place it in an airtight container and keep it in the fridge for up to 4 days. The flavors actually get better as they mingle together, making it taste even better the next day.

Meal Prep Tips: If you’re planning to prep this ahead, consider storing the dressed farro and roasted vegetables together, but keep the fresh kale, pistachios, and cheese separate until ready to eat. This helps maintain the perfect texture of each ingredient. When you’re ready to eat, just combine everything and give it a quick toss!

Pack for Lunch: For taking this bowl to work or school, layer the ingredients in a container with the dressing at the bottom, grains and roasted veggies in the middle, and the fresh ingredients on top. This keeps everything fresh until lunchtime – just shake it up when you’re ready to eat!

Preparation Time	15-20 minutes
Cooking Time	70-80 minutes
Total Time	85-100 minutes
Level of Difficulty	Medium

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

• Calories: 1500-1700
• Protein: 40-50 g
• Fat: 100-110 g
• Carbohydrates: 150-160 g

Ingredients

For the bowl:

• 1/2 cup pistachios (roughly chopped)
• 2.5 tbsp olive oil
• 1 small butternut squash (peeled, seeded, and diced into 1/2-inch cubes)
• 3/4 tsp salt
• 1 tsp oregano
• 1 bunch kale (stems removed, thinly sliced or chopped)
• 1 can chickpeas (drained and rinsed well)
• 3/4 tsp black pepper
• 6 oz bread cheese (cut into 1/2-inch pieces)
• 2.5 tbsp olive oil (I use Bertolli extra virgin olive oil for roasting)
• 4 shallots (thinly sliced)
• 1 cup pearl farro
• 1 tsp garlic powder

For the dressing:

• 2 tbsp honey (local honey preferred for unique flavor)
• 3 tbsp lemon juice
• 1 pinch red pepper flakes
• 1 lemon zest
• 1/3 cup olive oil (a good quality extra virgin olive oil works best)
• 2 cloves garlic (finely chopped for best flavor)

Step 1: Prepare and Roast Vegetables

Start by preheating your oven to 450°F (232°C).

Line a large sheet pan with a silicone baking mat or parchment paper for easy cleanup.

Drain and rinse the chickpeas, then pat them dry using a kitchen towel.

On the prepared baking sheet, combine butternut squash cubes and chickpeas.

Drizzle with 1 ½ tablespoons of olive oil and season with salt, pepper, oregano, and garlic powder.

Use your hands to toss everything together, ensuring an even coat of oil and seasoning.

Roast in the oven for 22 minutes.

Step 2: Cook the Farro

While the veggies are roasting, prepare the farro.

Bring a saucepan of salted water to a boil.

Using a fine mesh strainer, rinse the farro until the water runs clear.

Add the rinsed farro to the boiling water and maintain a low boil for 30 minutes, or until the farro is tender.

Drain the cooked farro in the same strainer, then return it to the hot pan to evaporate excess moisture.

Lightly fluff with a fork to separate the grains.

Step 3: Roast the Kale

Drizzle the kale slices with a light splash of olive oil.

Season with pinches of salt and pepper, tossing to coat the leaves evenly.

After the initial 22 minutes of roasting, remove the baking sheet from the oven.

Push the roasted butternut squash and chickpeas to make room, then add the kale to the pan.

Roast everything together for an additional 8-10 minutes, until all the veggies are crisp-tender.

Step 4: Sauté the Shallots

In a large skillet, heat 2 ½ to 3 tablespoons of olive oil over medium to medium-high heat.

Add sliced shallots and toss them to coat well in oil.

Sauté until the shallots turn deep golden brown and crispy, around 7-9 minutes.

Remove the shallots from the skillet and place them on a paper towel-lined plate to drain.

While still hot, season them with a big pinch of salt.

Step 5: Fry the Cheese

Using the same skillet for convenience, add the remaining ½ tablespoon of olive oil over medium heat.

Fry the cheese cubes, rotating them to ensure each side is golden brown.

Cook for about 1 minute per side, totaling 3-4 minutes for all sides.

Step 6: Assemble and Serve

In a large bowl, combine the cooked farro, roasted kale, squash, chickpeas, crispy shallots, chopped pistachios, and fried cheese.

Shake or whisk your desired dressing ingredients together and adjust the seasoning as necessary with extra lemon juice, salt, or honey.

Drizzle the dressing over the mixture and gently toss to combine.

Serve the dish warm or at room temperature, with an additional drizzle of dressing if desired.

Enjoy the wholesome and satisfying flavors!