Farro Pasta Bowl Mediterranean Vegetables

There was a Tuesday when my farmers market haul sat on the counter looking almost too beautiful to cook with—those jewel-toned peppers practically glowing next to the cherry tomatoes. I grabbed a box of farro pasta on impulse, figuring it had to go somewhere, and by evening I'd tossed everything together with lemon and olive oil. What emerged felt less like dinner and more like a small celebration of the season in a bowl.

I made this for a friend who'd been eating the same sad desk lunch for weeks, and watching her face light up when she tasted the brightness of it felt like I'd given her permission to enjoy food again. She asked for the recipe that same day and now sends me photos of her variations.

Ingredients

• Farro pasta: This grain-based pasta has a wonderful chewiness and nutty depth that regular pasta just can't match, plus it holds onto the dressing beautifully without getting heavy.
• Zucchini: Cut into small, even dice so it softens at the same rate as everything else and doesn't turn mushy or remain too firm.
• Red and yellow bell peppers: The color contrast isn't just for looks—each adds slightly different sweetness notes that layer together when you toss everything.
• Cherry tomatoes: Always halve them rather than leave whole so they release their juices and coat the pasta with natural flavor.
• Baby spinach: It wilts down to almost nothing in the skillet, so don't be shy about the amount—you're really just adding texture and nutrition here.
• Red onion: The thin slicing means it stays slightly crisp and provides a gentle bite that doesn't overpower the delicate vegetables.
• Garlic: Mince it fine and let it toast in the oil for just a moment; this is where the warm, rounded flavor comes from.
• Extra virgin olive oil: Use a good one here since you taste it raw in the dressing—this is where quality genuinely makes a difference.
• Lemon juice: Fresh squeezed, always, because bottled can taste metallic and flat against the other bright flavors.
• Dried oregano: A pinch goes far, so measure carefully or you'll overpower the vegetables with herb flavor.
• Feta cheese: The saltiness balances everything, and it adds a creamy note without cream—crumble it just before serving so it stays chunky.
• Pine nuts: Toast them yourself in a dry pan for two minutes if you can; they become so much more fragrant and rich than store-bought versions.

Instructions

Boil the water and cook the farro:

Fill a large pot with salted water—it should taste like the sea—and bring it to a rolling boil. Add the farro pasta and cook according to the package directions, usually about 10 minutes, until you can bite a piece and feel a slight resistance in the center but no chalky core.

Toast the aromatics:

While the pasta cooks, warm olive oil in a large skillet over medium heat until it shimmers. Add the sliced onion and minced garlic, stirring often for about 2 minutes until the smell becomes almost sweet and you see the garlic just starting to turn golden at the edges.

Build the vegetable medley:

Introduce the zucchini, red pepper, and yellow pepper to the skillet, stirring occasionally as they soften from the direct heat. After 6 to 8 minutes you should be able to pierce each piece easily with a fork but still see vibrant color and a little firmness—this is when you know to stop.

Wilt the spinach:

Add the baby spinach and fold it gently into the warm vegetables, cooking for just a minute or so until it darkens and becomes tender. The residual heat of the skillet is usually enough; you're not trying to cook it to death.

Make the dressing:

In a small bowl, whisk together the remaining olive oil, fresh lemon juice, oregano, salt, and pepper until it emulsifies slightly and becomes unified. Taste it straight from the whisk—it should make your mouth water a little, with the lemon bright but the oregano warm underneath.

Bring it all together:

Drain the 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 has a light coating and the vegetables are evenly distributed.

Plate and finish:

Divide the warm or room-temperature mixture among four bowls and scatter the crumbled feta across the top. Add fresh parsley for brightness and toasted pine nuts for that little crunch if you have them on hand.

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There's something quietly profound about watching people slow down over this bowl, actually noticing what they're eating instead of just consuming. It became the dish I reached for when I wanted to feed someone something real but wasn't trying too hard.

The Magic of Timing

The key to this dish isn't any single ingredient but the rhythm of when things happen—if you finish sautéing your vegetables at exactly the moment your pasta drains, everything arrives in the bowl at the right temperature. This synchronicity is harder to explain in writing than it is to feel in your kitchen, that satisfied click when you know you've timed it right.

Serving It Your Way

I've learned that this bowl is genuinely flexible without falling apart, which is rare for a dish this carefully constructed. Serve it piping hot straight from the skillet if you want the feta to soften slightly, or let it cool to room temperature if you prefer it as a more substantial salad.

Storage and Variations

This dish actually improves after a night in the refrigerator as the flavors meld, making it perfect for meal prep even though that wasn't the original intent. The vegetables remain tender rather than mushy because of the farro's heartiness, and the olive oil dressing continues to coat everything as it sits. You can add grilled chicken or chickpeas for extra protein without throwing off the balance, and a vegan version is as simple as omitting the feta or swapping in a cashew-based crumble.

• Store leftovers in an airtight container in the refrigerator for up to three days and give it a light drizzle of fresh lemon juice before eating.
• Toast your pine nuts fresh just before serving rather than leaving them in the bowl overnight, or they'll lose their crunch.
• If making this vegan or dairy-free, the feta's salt is part of the seasoning profile, so taste and adjust salt in the dressing accordingly.

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This bowl taught me that wholesome food doesn't have to feel like sacrifice—it can be genuinely delicious and nourishing at the same time. Make it once and it becomes yours to adjust, season, and claim.

Recipe FAQs

→ Can I use regular farro instead of farro pasta?

Yes, whole farro works perfectly as a substitute. Cook it for 20-25 minutes until tender, then drain and proceed with the recipe as written.

→ Is this suitable for meal prep?

Absolutely. This bowl keeps well in the refrigerator for 3-4 days and can be served cold as a salad or reheated gently. The flavors often improve after sitting overnight.

→ How can I add more protein?

Consider adding cooked chickpeas, grilled chicken strips, or white beans. For a plant-based protein boost, try hemp seeds or extra toasted pine nuts.

→ Can I make this vegan?

Simply omit the feta cheese or replace it with a plant-based alternative. The dish remains delicious and satisfying without dairy.

→ What other vegetables work well in this bowl?

Eggplant, artichoke hearts, roasted red peppers, or fresh cucumber all complement the Mediterranean flavors. Add them during the sautéing process or as fresh toppings.

→ Can I serve this cold?

Yes, this makes an excellent grain salad when chilled. The dressing marinates the vegetables and farro, creating even deeper flavors for serving the next day.