Save In the heart of Mediterranean cuisine lies this vibrant Farro Pasta Bowl, where ancient grains meet colorful vegetables in perfect harmony. The nutty depth of farro pasta creates a hearty foundation for the rainbow of sautéed vegetables - tender zucchini, sweet bell peppers, and juicy cherry tomatoes. Each bite delivers a balance of textures and flavors, brightened by a zesty lemon-olive oil dressing that ties all the elements together.
Save Farro, an ancient grain with roots in the Mediterranean region, brings a delightful chewiness and nutty flavor that elevates this pasta bowl beyond ordinary fare. The combination of sautéed vegetables creates a medley of colors and textures that make this dish as beautiful as it is delicious. Finished with creamy feta and optional pine nuts, it's a celebration of simple ingredients coming together in perfect harmony.
Ingredients
- 250 g (8.8 oz) farro pasta (or whole farro if pasta is unavailable)
- 1 medium zucchini, diced
- 1 red bell pepper, diced
- 1 yellow bell pepper, diced
- 150 g (5 oz) cherry tomatoes, halved
- 100 g (3.5 oz) baby spinach
- 1 small red onion, finely sliced
- 2 cloves garlic, minced
- 60 ml (1/4 cup) extra virgin olive oil
- 2 tbsp freshly squeezed lemon juice
- 1 tsp dried oregano
- 1/2 tsp sea salt
- 1/4 tsp freshly ground black pepper
- 60 g (2 oz) crumbled feta cheese
- 2 tbsp fresh parsley, chopped (optional)
- 2 tbsp toasted pine nuts (optional)
Instructions
- Step 1
- Bring a large pot of salted water to a boil. Cook the farro pasta according to package instructions until al dente (or cook whole farro for about 20–25 minutes until tender). Drain and set aside.
- Step 2
- While the pasta cooks, heat 2 tbsp olive oil in a large skillet over medium heat. Add the onion and garlic, sauté for 2 minutes until fragrant.
- Step 3
- Add zucchini, bell peppers, and cherry tomatoes to the skillet. Sauté for 6–8 minutes or until vegetables are just tender but still vibrant.
- Step 4
- Stir in the baby spinach and cook for 1–2 minutes until wilted. Remove skillet from heat.
- Step 5
- In a small bowl, whisk together remaining olive oil, lemon juice, oregano, salt, and pepper to make the dressing.
- Step 6
- In a large bowl, combine cooked farro pasta, sautéed vegetables, and dressing. Toss gently to coat everything evenly.
- Step 7
- Divide among serving bowls. Top with crumbled feta, parsley, and pine nuts if desired. Serve warm or at room temperature.
Zusatztipps für die Zubereitung
For the best texture, be careful not to overcook the farro pasta - it should remain slightly chewy and maintain its structure. When sautéing the vegetables, cook them just until tender but still vibrant in color to preserve their nutrients and visual appeal. The dressing can be prepared ahead of time and stored in a sealed container in the refrigerator for up to three days.
Varianten und Anpassungen
This versatile dish welcomes many variations. For a vegan version, simply omit the feta cheese or substitute it with a plant-based alternative. For added protein, incorporate cooked chickpeas, white beans, or grilled chicken. In autumn, try adding roasted butternut squash cubes, while summer allows for fresh corn kernels or grilled eggplant. If farro pasta is unavailable, whole wheat pasta or even quinoa make excellent substitutes while maintaining the nutritional profile.
Serviervorschläge
Serve this Mediterranean bowl warm as a main course alongside a simple green salad, or at room temperature for a satisfying lunch. It makes an excellent side dish for grilled fish or chicken for those seeking a heartier meal. For entertaining, present family-style in a large, shallow bowl garnished with extra feta, fresh herbs, and a drizzle of high-quality olive oil. A slice of crusty whole grain bread makes the perfect accompaniment for soaking up the flavorful dressing.
Save This Mediterranean Farro Pasta Bowl represents the essence of wholesome cooking - simple ingredients transformed into something greater than their parts. The ancient wisdom of combining grains with seasonal vegetables creates a dish that nourishes both body and spirit. Whether enjoyed as a warm dinner on a busy weeknight or packed for a picnic lunch, this versatile bowl delivers satisfaction in every colorful, nutritious bite.
Recipe Questions & Answers
- → How should farro pasta be cooked for best texture?
Cook farro pasta in boiling salted water until al dente, typically 20-25 minutes if using whole farro, then drain and set aside.
- → Can I substitute the vegetables in this bowl?
Yes, you can swap in other Mediterranean vegetables like eggplant or artichokes to suit your taste or availability.
- → What dressing complements the farro pasta bowl?
A simple dressing made with extra virgin olive oil, lemon juice, oregano, sea salt, and black pepper enhances the dish's freshness and flavor balance.
- → Is it possible to make this dish vegan?
Omit the feta cheese or replace it with a plant-based alternative to keep the dish vegan-friendly.
- → How can I add more protein to this dish?
Incorporate cooked chickpeas or grilled chicken to increase the protein content while maintaining the dish’s wholesome profile.