Mediterranean Roasted Pepper Farro Bowl

The first time I made this grain bowl, I'd just come home from the farmers market with an overflowing bag of bell peppers and no real plan. My kitchen smelled like summer herbs and olive oil for days afterward, and now this recipe has become my go-to for those nights when I want something that feels nourishing but not heavy.

Last summer, I served this at a casual dinner on my back porch. My friend Sarah, who swears she hates grain bowls, went back for seconds and finally admitted maybe it was just that shed never had one with properly roasted vegetables and the right dressing balance.

Ingredients

• 1 cup farro: This ancient wheat grain has a wonderful nutty flavor and chewy texture that holds up beautifully against the roasted vegetables
• 3 cups water: The perfect ratio to cook the farro until tender but still retaining that lovely bite
• 1/2 teaspoon salt: Just enough to season the farro as it cooks
• 2 large red bell peppers and 1 large yellow bell pepper: Roasting transforms them into sweet, smoky gems that are the heart of this bowl
• 1 medium red onion: Gets caramelized and sweet in the oven, adding depth to every bite
• 2 tablespoons olive oil: Helps the vegetables roast evenly and develop those gorgeous charred edges
• 1/2 teaspoon dried oregano: Classic Mediterranean flavor that makes the whole dish sing
• 1 cup cherry tomatoes: They add bright bursts of freshness and color
• 1/2 cup cucumber: Crisp and cooling against the warm roasted vegetables
• 1/4 cup fresh parsley and 1/4 cup fresh basil: The herbs make everything taste brighter and more alive
• 1/2 cup Kalamata olives: Their brininess cuts through the sweetness of the roasted peppers
• 1/2 cup feta cheese: Creamy and tangy, it ties all the Mediterranean flavors together
• 2 tablespoons toasted pine nuts: Optional but worth it for that incredible buttery crunch
• 3 tablespoons extra-virgin olive oil: The base of a dressing that brings everything together
• 2 tablespoons fresh lemon juice: Bright and acidic, it balances the rich farro and sweet vegetables
• 1 garlic clove: Finely minced so it disperses evenly through the dressing
• 1 teaspoon Dijon mustard: The secret to getting the dressing to emulsify perfectly
• 1/2 teaspoon honey: Just a touch helps round out the acidity and brings all the flavors together

Instructions

Get your oven going:

Preheat to 425°F so it's nice and hot when you're ready to roast those vegetables

Roast the vegetables:

Toss the bell peppers and red onion with olive oil, oregano, salt and pepper on a baking sheet, then roast for 20 to 25 minutes until they're tender and have those delicious charred spots, stirring once halfway through

Cook the farro:

Combine farro, water and salt in a saucepan, bring to a boil, then simmer for 25 to 30 minutes until tender before draining any excess water

Whisk together the dressing:

Combine olive oil, lemon juice, garlic, Dijon, honey, salt and pepper in a small bowl and whisk until everything comes together into a silky emulsion

Bring it all together:

In a large bowl, combine the cooked farro with those gorgeous roasted vegetables, cherry tomatoes, cucumber, parsley and basil, then drizzle with the dressing and toss everything until it's coated

Finish and serve:

Divide among bowls and top with the olives, feta and pine nuts if you're using them, then serve with lemon wedges on the side for an extra hit of brightness

Save

This recipe became a staple during a particularly hectic month when I was working late nights and needed something I could eat cold from the fridge while standing at my counter. There was something so comforting about having those Mediterranean flavors ready to go, like a little edible vacation in the middle of chaos.

Make It Your Own

After making this bowl countless times, I've learned that the beauty is in its flexibility. Sometimes I swap in quinoa or brown rice, and once I used roasted zucchini when bell peppers weren't in season.

The Protein Question

While farro does have some protein, I often add chickpeas or grilled chicken when I want something more substantial. The bowl holds up beautifully to either addition without losing its character.

Perfect Pairings

A crisp white wine like Sauvignon Blanc cuts through the richness of the feta and olive oil. If you prefer something with a bit more fruitiness, a light rosé is absolutely lovely alongside all those Mediterranean flavors.

• The dressing can be made up to three days ahead and kept in the fridge
• Leftovers keep well for two to three days, though the pine nuts will lose their crunch
• Warm the farro slightly before assembling if you're serving this on a cold day

Save

Theres something deeply satisfying about a grain bowl that hits every texture and flavor note, and this one has become the template I return to again and again.

Recipe FAQs

→ Can I make this grain bowl gluten-free?

Yes, simply substitute the farro with quinoa, brown rice, or sorghum. These alternatives maintain the nutty texture while making it completely gluten-free.

→ How long does this keep in the refrigerator?

The dressed bowl stays fresh for 3-4 days when stored in an airtight container. For best results, keep the dressing separate and toss just before serving.

→ What protein additions work well?

Grilled chicken, chickpeas, white beans, or lentils all complement the Mediterranean flavors. Simply cook your protein separately and add it when assembling.

→ Can I roast the vegetables ahead of time?

Absolutely. Roast the peppers and onions up to 2 days in advance. Store them in the refrigerator and bring to room temperature before assembling the bowls.

→ Is this suitable for meal prep?

This bowls excellent for meal prep. Portion the cooled farro and vegetables into containers, store the dressing separately, and add fresh garnishes just before eating.