Farro Pasta Bowl Mediterranean Vegetables

There's something about the way farro pasta catches the light that made me fall for this bowl last summer—each tube seemed to glow golden as I tossed it with those jewel-toned peppers and zucchini. My neighbor had just dropped off half her garden's bounty, and I needed something that wouldn't feel heavy in the afternoon heat but would still satisfy. This dish became my answer, and now I make it whenever I want to feel like I'm eating something both nourishing and effortlessly elegant.

I made this for a picnic with friends who all claimed they didn't eat pasta, and watching them come back for seconds while debating whether farro even counted was unexpectedly hilarious. Someone mentioned it tasted Mediterranean without tasting like restaurant pretension, which felt like the highest compliment I could receive.

Ingredients

• Farro pasta (250 g): This grain has a tender, slightly chewy bite that holds up beautifully to vegetables and dressing—way more interesting than regular pasta, though whole wheat works too if you're in a pinch.
• Zucchini (1 medium, diced): The mild flavor lets other vegetables shine, and dicing it small means it softens perfectly without disappearing.
• Red and yellow bell peppers (1 each, diced): These two together give you brightness and sweetness; the contrast matters more than picking just one color.
• Cherry tomatoes (150 g, halved): I learned the hard way that halving them instead of quartering keeps them from getting lost, and they burst slightly as everything cools.
• Baby spinach (100 g): It wilts in seconds and adds iron and earthiness without requiring any separate cooking step.
• Red onion (1 small, finely sliced): The bite mellows slightly as it sits, so don't skip this—it's what makes the whole bowl taste alive.
• Garlic (2 cloves, minced): Fresh garlic here makes all the difference between a vegetable side dish and an actual composed meal.
• Extra virgin olive oil (60 ml): Use one you genuinely love tasting, because it's really the backbone of your dressing here.
• Lemon juice (2 tbsp, freshly squeezed): Fresh matters; bottled just tastes tinny and flattens everything.
• Dried oregano (1 tsp): This is what whispers Mediterranean—don't omit or substitute.
• Sea salt and black pepper (1/2 tsp and 1/4 tsp): Taste as you go; different oils and lemons need different seasoning amounts.
• Feta cheese (60 g, crumbled): The salty punctuation that makes each bite memorable, though a plant-based version works if you need it.
• Fresh parsley (2 tbsp, chopped): Optional but worth having—it adds a final brightness that seems small until you taste the difference.
• Toasted pine nuts (2 tbsp): These add a luxury crunch; I toast them myself in a dry pan because store-bought never tastes as good and they're an allergen so choose carefully.

Instructions

Get your water boiling:

Fill a large pot with salted water—make it taste like the sea—and bring it to a vigorous boil while you gather everything else. This creates the foundation for properly seasoned pasta that won't taste bland no matter what you toss it with.

Cook the farro until just tender:

Follow your package instructions closely, tasting a piece a minute or two before the time says it's done. You want that slight chew, not mushy grains, so drain it the moment it feels right to you.

Start your vegetable magic:

While pasta cooks, warm two tablespoons of olive oil in a large skillet over medium heat—not scorching hot, just gently hot. Add the finely sliced red onion and minced garlic and let them perfume the oil for about two minutes until the kitchen smells Mediterranean.

Build your vegetable bed:

Add the diced zucchini, both bell peppers, and those halved cherry tomatoes to the fragrant oil and let them dance together for six to eight minutes. You're looking for vegetables that still have color and a slight resistance when you poke them, not soft submission.

Wilt the spinach gently:

Toss in the baby spinach and stir for just a minute or two until it turns a dark, glossy green and nestles into the other vegetables. Remove everything from heat immediately—residual warmth will keep everything warm without overcooking.

Make your dressing:

In a small bowl, whisk together the remaining olive oil, fresh lemon juice, dried oregano, sea salt, and black pepper until it emulsifies slightly. Taste it straight from the whisk and adjust the seasoning—it should make your mouth pucker pleasantly.

Bring everything together:

Pour the drained farro into a large bowl and immediately add the vegetables and dressing while everything is still warm. This allows the warm pasta to absorb the flavors like a sponge, transforming ordinary ingredients into something unified and delicious.

Serve with confidence:

Divide among bowls and crown each portion with crumbled feta, fresh parsley, and those toasted pine nuts if you have them. The dish is equally lovely warm, at room temperature, or even chilled—taste a bite and adjust seasoning if needed since flavors shift as things cool.

Save

This bowl stopped being just lunch one afternoon when my daughter asked if we could eat it on the back porch and talk about her day, and suddenly an ordinary Wednesday felt like a small celebration. Food has a way of creating those moments when you're not trying, when the quality of what's on the plate makes people want to linger.

Why Farro Pasta Changes Everything

Regular pasta is fine, but farro has this subtle nuttiness that makes you notice it instead of just delivering a vehicle for other flavors. The texture stays interesting even when mixed with soft vegetables, giving you something to actually chew and appreciate rather than just swallow. Once you taste the difference, you'll understand why it's worth seeking out, and honestly it cooks in almost the same time anyway.

Timing and Temperature Magic

The beauty of this bowl is that it doesn't care much about temperature—I've eaten it barely warm, at room temperature after sitting out, and straight from the refrigerator, and it's genuinely good at all three. The flavors actually develop and deepen as things cool, so if you make it ahead, give it thirty minutes out of the fridge before serving for the best taste. The dressing coats everything evenly when the pasta is still slightly warm, so don't let that stop you from making this in advance for busy days.

Endless Ways to Make It Your Own

This recipe is a template written in the most friendly way possible, meaning you should feel free to substitute and adapt based on what's in your kitchen and what you're craving. What matters is the ratio of pasta to vegetables to dressing, and the philosophy of freshness and simplicity that holds everything together. Some days I add white beans for protein, other times I use different vegetables based on the season, and it always works because the dressing and technique are what make the magic happen.

• Chickpeas, white beans, or grilled chicken amp up the protein without changing the Mediterranean spirit of the dish.
• Cucumber, artichoke hearts, or fresh peas all swap in beautifully depending on what's available and what season you're cooking in.
• Serve it cold as a salad the next day or warm it gently in a skillet if you prefer—either way tastes wonderful and completely different.

Save

This bowl has become my answer to the question of what makes dinner feel nourishing without demanding hours in the kitchen. It's the kind of dish that reminds you why cooking for yourself matters, one bright, simple bite at a time.

Recipe FAQs

→ Can I use regular pasta instead of farro pasta?

Yes, you can substitute farro pasta with whole wheat pasta, regular pasta, or even quinoa. Whole farro grains also work well and add a nice chewy texture to the dish.

→ Is this dish suitable for meal prep?

Absolutely! This farro pasta bowl stores well in the refrigerator for 3-4 days. The flavors actually develop and improve when stored. Serve cold as a salad or gently reheat for a warm meal.

→ How can I make this vegan?

Simply omit the feta cheese or replace it with a plant-based feta alternative. The dish remains satisfying and flavorful with the Mediterranean vegetables and zesty dressing as the main stars.

→ What vegetables can I substitute?

Feel free to swap in eggplant, artichoke hearts, roasted red peppers, or fresh cucumber. Arugula or kale can replace spinach, and sun-dried tomatoes add wonderful depth when cherry tomatoes aren't available.

→ Can I add protein to make it more filling?

Certainly! Grilled chicken, chickpeas, white beans, or pan-seared shrimp all complement the Mediterranean flavors beautifully. For plant-based protein, try adding cannellini beans or lentils.

→ Should I serve this warm or cold?

Both ways work wonderfully. Serve it warm immediately after tossing with dressing for a comforting main course, or chill for at least an hour to enjoy as a refreshing Mediterranean salad perfect for warm weather.