Mediterranean farro bowl with yogurt

If you’re new to farro, this Mediterranean Farro Bowl with Yogurt Dill Sauce is the perfect dish for you to try a “new to you” grain. One serving of farro will give you 5 grams of fiber and 5 grams of protein. Farro is a staple grain of Mediterranean cooking, so you can’t go wrong if you’re currently trying to eat a Med Diet.

The vegetables in this dish are transformed when you roast them. If you haven’t tried roasting peppers and onions, you are missing out – well, not anymore, because you are going to make this and love it!

It’s veg heavy, which is what you should be looking for if you want more health in your diet. I’ll admit it can be really challenging to increase vegetables during the day – raw is not always appetizing. If you need to amp up the veggies in your diet, roasting is the way to go.

You can also control the salt in this. Keep the salt in the yogurt sauce, but the salt at the end is totally optional. I love a little salt on my roasted veggies, so if you can, leave it in. If not, you’ll get a little of that salty flavor from the feta cheese.

This is also an easy meal to stretch – just add more of everything. Want more vegetables? Roast more. Want to add a little grilled chicken? Go for it. Although I challenge you to eat meat-free every once in a while – you’ll really feel good – I promise.

Not sure your kids are going to be on board with this? Turn it into a bar meal. Put everything out and let everyone choose their own toppings. Set your ground rules – like “you must choose 3 veggies with your grain” – not on the farro train yet? You can do brown rice or quinoa – both perfectly acceptable and easy substitutes for farro.

Try this and let me know how you like it!

Mediterranean farro bowl with yogurt

• Author: sarahpflugradt
• Prep Time: 20 minutes
• Cook Time: 30 minutes
• Total Time: 50 minutes
• Yield: 4 servings

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Ingredients

1 cup farro

3 cups water

1 red bell pepper cut into thin strips

1 small red onion cut into thin slices

1 medium zucchini cut into 1/2″ cubes

24 cherry tomatoes

2 tablespoons extra virgin olive oil

1/2 cup Greek yogurt fat free or full fat

1 tablespoon lemon juice

1 teaspoon dried dill weed

1/2 teaspoon salt

1 medium cucumber cut into small slices

24 black or kalamata olives

1/4 cup feta cheese

1 tablespoon chopped fresh parsley

1/4 teaspoon kosher or sea salt

fresh ground black pepper

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Instructions

Add the farro and water to a saucepan and cook according to package directions

Preheat oven to 425°F

Line a sheet pan with foil and add bell peppers, onions, zucchini, and tomatoes – keeping them in their own quarter of the pan

Drizzle olive oil over the veggies and lightly toss

Roast in the oven for 15-20 minutes, or until the tomatoes start to burst

While farro and veggies are cooking away, make the yogurt sauce by adding yogurt, dill, lemon, and salt in a small bowl, set aside

When the farro and veggies are cooked, assemble your bowl

Add farro, roasted vegetables, fresh cucumbers, olives, and feta to the bowl

Top with sauce, parsley, salt, and pepper

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