Mediterranean Roasted Pepper Farro Bowl

September always brings that back to school energy, even years after Ive left the classroom. Something about the air shifting makes me crave structured meals again, preferably ones that hold up beautifully in a glass container all week. This grain bowl emerged from one of those seasonal transitions when I wanted something substantial but not heavy. The first time I roasted those peppers, my entire apartment smelled like an Italian grandmother's kitchen, and I knew I was onto something special.

Last summer my sister came to visit and I threw this together without really measuring anything. She kept asking what was in it, and when I listed the ingredients she looked skeptical. Two bowls later, she was asking for the recipe and texting me from the grocery store the next week. Theres something about the combination of warm roasted peppers against cool crisp vegetables that just works.

Ingredients

• 1 cup uncooked farro, rinsed: Farro's nutty chewiness is the backbone here and worth seeking out, it holds up better than rice or quinoa
• 2 ½ cups vegetable broth or water: Broth adds subtle depth, but water works perfectly if thats what you have
• 2 large red bell peppers and 1 yellow bell pepper: Mix colors for visual appeal but also because red peppers are naturally sweeter while yellow adds brightness
• 2 tablespoons olive oil: For roasting the peppers, this helps them blister and char in all the right places
• ½ teaspoon sea salt and ¼ teaspoon freshly ground black pepper: Simple seasoning that brings out the peppers natural sugars
• 1 cup cherry tomatoes, halved: Choose ones that feel heavy for their size, theyll burst pleasantly when you bite into them
• 1 small cucumber, diced: English or Persian cucumbers work best since they have thinner skins and fewer seeds
• ⅓ cup red onion, thinly sliced: Soak the slices in cold water for 10 minutes if you find raw onion too sharp
• ⅓ cup Kalamata olives, pitted and halved: These provide a briny punch that cuts through the sweet roasted vegetables
• ½ cup feta cheese, crumbled: Creamy and salty, its the perfect finishing touch that ties everything together
• ½ cup fresh basil leaves, torn: Tear rather than chop to prevent bruising and release more aromatic oils
• 2 tablespoons fresh parsley, chopped: Optional, but adds a fresh grassy note that brightens the whole bowl
• 2 tablespoons extra virgin olive oil: The base of your dressing, use the good stuff since it shines through
• 1 tablespoon red wine vinegar: Adds just enough acidity to balance the rich roasted vegetables and creamy feta
• 1 teaspoon Dijon mustard: Helps emulsify the dressing and adds a subtle sharpness
• 1 garlic clove, minced: One clove is plenty, it mellows as the dressing sits
• ½ teaspoon dried oregano: Dried works better here than fresh because it disperses evenly throughout the dressing

Instructions

Roast the peppers:

Preheat your oven to 425°F and line a baking sheet with parchment paper for easy cleanup. Arrange your bell pepper quarters skin side up, drizzle with olive oil, and sprinkle with salt and pepper. Roast for 20 to 25 minutes, turning once halfway through, until the skins are blistered and the peppers are tender to the touch.

Cook the farro:

While the peppers roast, combine the rinsed farro and vegetable broth in a medium saucepan. Bring to a boil, then reduce heat to maintain a gentle simmer and cook uncovered for 25 to 30 minutes. The farro is done when its tender but still has a pleasant chew, like al dente pasta.

Make the dressing:

In a small bowl, whisk together the olive oil, red wine vinegar, Dijon mustard, minced garlic, oregano, salt, and pepper until the mixture thickens slightly and becomes creamy.

Assemble the bowls:

In a large bowl, combine the cooked farro, roasted pepper strips, cherry tomatoes, cucumber, red onion, and Kalamata olives. Drizzle with the dressing and toss gently until everything is evenly coated. Divide among four bowls and top with crumbled feta, torn basil, and parsley if youre using it. Serve warm or let it chill for a refreshing cold grain bowl.

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This bowl has become my go to for Sunday meal prep because it actually improves as the flavors meld together. Theres something deeply satisfying about opening the fridge on a Tuesday and having lunch waiting that feels thoughtfully prepared.

Making It Your Own

After making this bowl dozens of times, Ive learned that the roasted peppers are non negotiable, but almost everything else can adapt to your tastes. Some weeks I skip the cheese entirely and let the vegetables shine. Other times I add a handful of arugula for peppery freshness that complements the sweet peppers perfectly.

Perfect Pairings

When I serve this for dinner, I usually put out some crusty bread to soak up any extra dressing at the bottom of the bowl. A crisp white wine like Sauvignon Blanc or Pinot Grigio cuts through the richness while letting the herbs shine through.

Storage and Prep Ahead

Everything except the basil can be prepared up to three days in advance. Store the components separately in the refrigerator with the dressing in its own small container. The basil goes black and slimy if dressed too early, so add it right before serving.

• Keep the feta in a separate container if you plan to reheat the bowls
• Warm farro absorbs dressing faster, so add a splash more if reheating
• The roasted peppers freeze beautifully for up to three months if you want to batch cook

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There you have it, a grain bowl that feels like a proper meal without weighing you down. Hope it brings as much brightness to your table as it has to mine.

Recipe FAQs

→ Can I make this grain bowl ahead of time?

Absolutely. The components store well separately for 3-4 days. Keep the dressed farro and vegetables in airtight containers, and add fresh basil and feta just before serving to maintain optimal texture and flavor.

→ What can I substitute for farro?

Quinoa, brown rice, or wheat berries work beautifully as alternatives. Adjust cooking times accordingly—quinoa needs about 15 minutes while brown rice requires 40-45 minutes to become tender.

→ Is this suitable for meal prep?

Yes, this bowl excels for meal prep. Cook farro and roast vegetables in batches, then portion into containers. The flavors actually improve after marinating together for a day in the refrigerator.

→ How do I roast the peppers properly?

Core and quarter the peppers, toss with olive oil and seasonings, then roast at 425°F for 20-25 minutes. Turn once during cooking until skins blister and peppers become tender. Let them cool slightly before slicing.

→ Can I add protein to make it more filling?

Certainly. Grilled chicken breast, pan-seared shrimp, or chickpeas make excellent additions. Simply cook your chosen protein separately and arrange it on top when assembling the bowls.

→ How do I make this vegan?

Omit the feta cheese or replace it with a vegan alternative. You could also use dollops of dairy-free yogurt or avocado for creaminess without animal products.